Calcium is needed to build strong bones, but calcium supplements are not always absorbed by the body. According to the Mayo Clinic, adolescents and adult men and women should get 800 to 1,200 mg of calcium per day. Dairy products are high in calcium but can cause digestive problems--especially in lactose-intolerant individuals. Some non-dairy foods have as much calcium as dairy products.
Sardines
Canned sardines, if they are eaten with the bones, contain 370 mg of calcium per 3 oz. If you consume 9 oz. of sardines in a day, you have met your daily calcium requirement. Sardines are high in sodium, however, so they should be eaten sparingly. Sardines also contain high-density lipoproteins, which can lower cholesterol. Try sardines in a salad or on pizza to increase your calcium intake.
Tofu
Tofu, a curd made from high-protein soybeans, contains 154 mg of calcium per 4 oz. Tofu takes on the flavor of other ingredients. Combine tofu with vegetables, meat or rice and sauce for a complete meal. Drain the tofu, then cook it until it is warm.
Salmon
Salmon, when it is canned with bones, contains 285 mg of calcium per 4 oz. Canned salmon can be mixed with mayonnaise and turned into a salad, or added to a casserole. Canned salmon also tends to be less expensive than fresh salmon.
Shrimp
Shrimp contains 147 mg of calcium per cup. Shrimp is available precooked or raw, and most shrimp must be deveined before it can be cooked and served. Add shrimp cocktail to a meal as an appetizer, to a salad or to pasta dishes.
Spinach, Collard Greens and Kale
Spinach, either fresh or frozen, contains 146 mg of calcium per 1/2 cup. Although it does contain more calcium than most vegetables, spinach can also be replaced with collard greens, which contain 178 mg of calcium per serving, or kale, which contains 90 mg per 1/2 cup. These green leafy vegetables can be mixed in a salad or cooked in a saucepan with a small amount of water to make a wilted greens side dish.
Molasses
Molasses is a bittersweet syrup used to make brown sugar. Blackstrap molasses contains 172 mg of calcium per tablespoon. Molasses can be used to sweeten oatmeal or hot cereal. It also can be used as a substitute for sugar in dessert recipes.
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