Your grandmother's advice to drink your milk turned out to be one of the most valuable health tips--milk and other dairy products are high in a mineral called calcium, which is beneficial for building healthy bones and teeth. Consuming recommended amounts of calcium throughout a person's lifetime has been shown to have a variety of benefits, including osteoporosis prevention, stronger bones, lower blood pressure, reduced risk for colon cancer and improved weight control. In addition to the bones, calcium also is present in the blood. Those aged 19 to 50 years old should aim to consume at least 1,000 milligrams of calcium per day, according to the Missouri Department of Senior Services.
Dairy Products
Many are familiar with dairy products as a good source of calcium. Dairy products represent some of the highest calcium sources in foods. Those that contain more than 200 milligrams include milk (skim milk has the highest amounts), low-fat yogurt and hard cheeses (parmesan, manchego or romano). Other dairy products that contain calcium include buttermilk, ice cream, cottage cheese, pudding and other cheese sources, such as American and cheddar cheese.
Vegetable Sources
Other non-dairy sources of calcium include vegetables such as beans (such as black or navy beans), peas, bok choy, okra, broccoli, celery, kale, mustard greens and turnip greens. These sources contain between 100 and 190 milligrams of calcium. Tofu and soy products, such as soy milk, also have a beneficial calcium level.
Calcium-Fortified Foods
With the advent of "superfoods," food manufacturers are able to add nutrients, such as calcium, to boost the nutrient levels. This process is known as fortifying food. These labels are usually marked as "calcium-fortified" and include orange juice, apple juice, cereal, cereal bars and frozen waffles.
Miscellaneous Food Items
Other food sources that contain more than 200 milligrams of calcium include blackstrap molasses, canned salmon or canned sardines with the bones. Sources with less than 100 milligrams (but still significant sources) include almonds (the average serving is around a handful), eggs, oranges, figs, dates, raisins, corn tortillas and pancakes.
Seeds, such as sesame seeds and tahini (which is a butter made of sesame seeds) also contain roughly 126 milligrams per serving.
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