Calcium, a mineral essential to the human body, is found in many foods, yet the National Osteoporosis Foundation (NOF) reports that a majority of Americans do not consume adequate amounts of calcium to ensure strong bones. The human body does not produce calcium, and on a daily basis, this mineral depletes through sweating and urination as well as through the skin and the nails. In order to maintain healthy levels in the body, choose calcium-rich foods.
Dairy
Excellent sources of calcium come from a variety of dairy products. The Food and Drug Administration (FDA) sets a recommended Daily Value (DV) for calcium consumption at 1000 mg. for adults under 50 and 1200 mg. for older adults. Nearly all milk products contain good sources of calcium in a natural form that assimilates easily into the human body unless an individual has an intolerance to lactose.
A cup of fat-free milk contains 306 mg of calcium while the same size serving of low-fat milk contains 290 mg. Fat-free yogurt has a hefty 452 mg per cup but sweetened, soft-serve frozen yogurt contains only 206 mg per cup.
Cheese is another good source of dairy calcium, with processed American cheese providing 323 mg of calcium in a 2 oz. serving and processed Swiss cheese serving up as much as 423 mg for the same amount. Skim ricotta cheese offers 670 mg. per cup and skim mozzarella cheese weighs in with 311mg for a1.5 oz. serving. Cheddar cheese, a favorite of many, has 307 mg per 1.5 oz. chunk, but Romano cheese offers the highest calcium source per 1.5 oz. serving at 452 mg.
Vegetarian
While most vegetarian fare is not as high in calcium as dairy products, some vegetables, nuts and legumes still provide a respectable source of natural calcium.
Cooked collard greens offer 178 mg of calcium in a ½-cup serving and cooked spinach offers 146 mg. for the same amount. Cooked kale has 90 mg while Bok Choy has 79 mg per ½-cup serving. A serving of turnip greens offers 124 mg.
In the legume family, soybeans offer a good choice for calcium with 130 mg per ½ cup cooked serving. Products made from soy are also good sources of calcium with a 1 cup serving of soy drink providing 368 mg. Tofu, another soy product ,has 253 mg.
Fortified Foods
Although not naturally occurring, the calcium in fortified foods can be a valuable addition to a diet. Breakfast cereals offer a wide range of calcium supplementation, added during the manufacturing process. Amounts vary greatly from 236 mg to 1043 mg of calcium per 1-oz. serving, so check individual cereal labels before buying.
Other fortified foods include orange juice with 300 mg per 1 cup, a slice of fortified bread with 100 mg of calcium and a whole grain tortilla with 40 mg of added calcium.
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