Calcium is one of the most prevalent minerals in the body and is the chief component of your bones and teeth. The body requires at least 1,200 milligrams per day in order to build strong and healthy bones; however, a person can safely consume up to 2,500 milligrams without any adverse side effects. Getting too little calcium causes the body to use calcium in the bones, which can result in weakened or frail bones. Choosing some of these calcium-containing foods can help to boost bone health while preventing harmful conditions such as osteoporosis.
Dairy Products
Dairy products that contain some form of animal milk are known as the highest sources of calcium. The Food & Drug Administration recommends consuming three to four servings of dairy a day in order to get the proper calcium intake.
The highest sources of calcium per serving in the dairy group include ricotta cheese (669 milligrams); non-fat yogurt (490 milligrams); eggnog (330 milligrams); reduced-fat milk (300 milligrams); non-fat milk (300 milligrams); Swiss cheese (270 milligrams); part-skim mozzarella (210 milligrams); frozen yogurt (200 milligrams); low-fat ice cream (200 milligrams); cottage cheese (160 milligrams); pudding prepared with milk (150 milligrams); grated Parmesan cheese (140 milligrams); and American cheese (140 milligrams).
Vegetables
Some vegetables also are a good source of calcium in the diet. These include (in terms of per serving) frozen rhubarb (348 milligrams); potatoes au gratin (292 milligrams); cooked soybeans (180 milligrams); cooked spinach (130 milligrams); navy beans (130 milligrams); black beans (120 milligrams); mustard greens (100 milligrams); cooked kale (90 milligrams); and bok choy (80 milligrams).
Miscellaneous
Additional sources--ranging from whole grains to proteins--may contain some form of calcium. These include self-rising cornmeal (483 milligrams); wheat flour (423 milligrams); cereals fortified with calcium (300 milligrams); fortified soy milk (400 milligrams); fortified orange juice (300 milligrams); leavening agents, including baking powder (270 milligrams); canned salmon, bones included (180 milligrams); fortified waffles (150 milligrams); almonds (150 milligrams); oysters (80 milligrams); and corn tortillas (50 milligrams).
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