Calcium is an essential nutrient for bone and muscle health. Adults are usually recommended 1000 mg of calcium on a daily basis. Teenagers and post-menopausal women require a higher amount. Deficiencies of calcium can cause symptoms, such as tooth decay, muscle spasms, bone loss and tingling sensations in extremities. You can rely on foods high in the nutrient to prevent calcium deficiency.
Fortified Cereals
Many fortified cereal brands have large amounts of calcium--a single serving may have as much as 300 to 1000 mg. Some fortified cereals with high amounts of calcium are Total, Raisin Bran and Corn Flakes.
Milk
All varieties of milk are an excellent source of calcium. A cup of both non-fat milk and reduced fat milk each contain 300 mg of calcium. A cup of soy milk may have even more with 368 mg of calcium per serving. Cheese, a milk product, can also be high in calcium.
Fish
Numerous types of fish are high in calcium. Note that 3 oz. of drained sardines has 325 mg while 3 oz. of salmon contains 181 mg. Ocean perch has 116 mg per 3 oz. serving while the same amount of rainbow trout contains 73 mg.
Green Leafy Veggies
Green leafy vegetables are good sources of calcium. Collards are especially calcium rich and include 178 mg of calcium in just a 1/2 cup. A 1/ 2 cup of spinach has 146 mg while the same measurement of kale contains 90 mg.
Beans
Eating beans can help increase a person's calcium intake. If you eat a 1/2 cup of soybeans, your calcium intake is 130 mg. Cowpeas will give you 106 mg of calcium for every ½ cup you consume. Canned white beans have 96 mg per 1/2 cup.
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