Calcium Rich Mexican Foods

Mexican cuisine has succulent ingredients, spicy flavors and many foods rich in calcium, a mineral your body needs for maintaining bones and teeth. Deficiency of calcium in your body may cause your bones to soften or break and lead to osteoporosis. The adequate intake for calcium is 1000 mg per day for adults age 50 years and younger and 1200 mg per day and for adults ages 51 years and older. Calcium rich Mexican foods are easy to find.

Cheese

Mexican cuisine includes a variety of cheeses, such as cheddar, Jack, asadero and anejo in dishes such as quesadillas, nachos, enchiladas, burritos, tacos, tostadas and fajitas. Cheese is a dairy product made from milk of cows, goats, sheep or other animals, and is one of the richest sources of dietary calcium. The USDA says that 1 oz. of Mexican anejo cheese provides 106 calories and 193 mg of calcium, and 1 oz. of Mexican asadero cheese provides 101 calories and 187 mg of calcium. If you are on a low-fat diet or at risk for heart disease, you should eat low-fat or fat-free versions of Mexican cheeses whenever you can.

Sour Cream

Sour cream is another dairy product served in and with Mexican cuisine, particularly nachos, enchiladas, burritos, tostadas and fajitas. Sour cream may be made from milk of cows, goats, sheep or other animals. The USDA says that 1 tbsp. or 12 g of sour cream contains 23 calories and 13 mg of calcium. You may also choose a low-fat or fat-free version of sour cream without compromising calcium content.

Beans

Beans are integral to Mexican cuisine. The two most common types of beans in Mexican cuisine are black beans and pinto beans, and they are usually served with nachos, fajitas, tacos, burritos, enchiladas, tostadas and other dishes. Beans are rich sources of dietary fiber, protein and calcium. The USDA says that 1 cup of cooked black beans and pinto beans provide 102 mg and 79 mg, respectively, of calcium. Research by L. Hangen published in "Nutrition and Cancer" in 2002 proposes that consumption of black beans may reduce the incidence of colon cancer.

Cod

Cod is a finfish that is used in many dishes in Mexican cuisine, including fajitas and tacos. One 80-g serving of dried and salted cod contains 128 mg of calcium, 50 g of protein and 129 IU of vitamin D, according to the USDA. MedlinePlus says vitamin D is helpful in reducing the risk of bone loss and cancer.