Calcium is the most plentiful mineral in the body, according to the National Institutes of Health, but it must be replenished daily to preserve bone strength and the health of your muscles, blood vessels and electrical conductivity between cells. Calcium is best consumed from dietary sources, the Mayo Clinic advises, but supplements (that also contain vitamin D to help with calcium absorption) are often recommended for older adults who face decreasing bone density. However, foods from breakfast cereals to vegetables to most dairy products all can pack a lot of calcium into every serving.
Milk
Milk and other dairy products tend to be the first foods we think of in looking for great sources of calcium--and for good reason. One cup of nonfat milk has about 500 milligrams (mg) of calcium, which is about half of what most adults need each day. A cup of nonfat mozzarella cheese has about 1,000 mg.
Breakfast cereals
Many whole-grain and fortified breakfast cereals contain generous amounts of calcium. General Mills' Whole-Grain Total, for instance has 1,000 mg in 3/4 of a cup, which meets most adults' daily calcium requirements. A cup of Cheerios has around 114 mg of calcium, or roughly 11 percent of your daily requirement.
Spinach
Calcium is found in most vegetables, but spinach is among the better sources. One cup of cooked spinach contains around 245 mg of calcium and more than 18,000 International Units of Vitamin A, which is about 300 percent of your recommended daily allowance of vitamin A, a key component of bone and muscle metabolism.
Soybeans
One cup of cooked soybeans has almost 300 mg of calcium, so it stands to reason that tofu and other soy products are also solid options for your calcium intake. Raw tofu, prepared with calcium sulfate, has about 860 mg of calcium in just half a cup.
Broccoli
A medium stalk of raw broccoli contains about 180 mg of calcium, while a cup of cooked broccoli checks in with about half that amount. But broccoli has other healthy benefits, such as a vitamin K, vitamin C and folate, making it a good choice for several valuable nutrients.
Almonds
One ounce of almonds, which amounts to roughly 22 nuts, has about 75 mg of calcium. Almonds, though they can be high in calories, also provide plenty of magnesium, riboflavin and vitamin E.
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