Calcium is important for bone health, blood clotting, muscle contraction, enzyme regulation and dental health. Most adults need about 1000mg of calcium each day, according to the Office of Dietary Supplements. Older children, teenagers, elderly people and pregnant women require even more. Although calcium supplements are beneficial when necessary, calcium is most readily absorbed when obtained through food sources. There are many dietary sources of calcium, including options for those who can't or choose not to eat animal and dairy products.
Dairy Products
According to the National Institute of Child Health and Human Development, milk fortified with vitamin D is the best food source of calcium, as vitamin D is necessary for effective calcium absorption by the body. Nearly all dairy products contain high levels of calcium, however, including cheese and yogurts. A single 8 oz. container of plain non-fat yogurt contains more calcium, at 452mg per serving, than any other common food source.
Peas, Nuts and Beans
Many peas, nuts, and beans are excellent food sources of calcium, especially for those who can't tolerate dairy products for some reason. Cowpeas contain 106mg of calcium per serving, and just one cup of calcium-fortified soy beverage contains 368mg--which is more than most other food sources. Almonds are another high-calcium food source, containing 89mg per 1/4 cup serving.
Dark Leafy Greens
Collards, turnip greens, kale, okra and broccoli contain the highest levels of calcium of most greens and vegetables. Spinach also has high levels of calcium, but the Vegan Society warns that the calcium in spinach is bound to oxalates and not readily absorbed by the body. Greens can be eaten alone or added to salads or other dishes to increase your calcium intake.
Fish and Fish Bones
Fish is a good food source of calcium and can be used in place of meat to increase protein and calcium intake. Ocean perch, blue crab and sardines have some of the highest calcium levels per serving, with sardines containing 325mg of calcium per 3 oz. serving. You can increase your calcium intake even more by eating canned fish with the bones intact.
Calcium-Fortified Foods
Many foods come fortified with calcium--including many cereals, instant oatmeal and some fruit juices. Ready-to-eat cereals are an excellent source of calcium and contain between 236mg and 1,043mg of calcium per serving, according to the USDA. Eight ounces of calcium-fortified orange juice contains about 300mg.
Blackstrap Molasses
One often-overlooked food source of calcium is blackstrap molasses. This sweetener is the liquid byproduct of refining sugar cane, and it contains 400mg of calcium per 2-tbsp. serving. Many foods, such as baked beans, are sweetened with blackstrap molasses. You can also buy bottles of the sweetener to add to foods you prepare at home.
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