The National Academy of Sciences recommends that most adults get 1,000mg of calcium each day to keep bones and teeth strong and healthy, help with the process of clotting blood, assist in the transmission of nerve impulses and regulate heart rhythm. Calcium supplements are certainly an option for getting your recommended dosage, but chances are you can get enough calcium by eating some of the many foods rich in this essential nutrient.
Dairy
Most people think of calcium coming from dairy products, and it's true that dairy products are rich sources of calcium. Reduced-fat or nonfat milk, for example, has about 300mg of calcium per cup---almost 1/3 the daily calcium requirement. Cheese is also a good source of calcium: 1 oz. of Swiss cheese has 270mg of calcium; 1 oz of American cheese has 140mg of calcium; and 2 tbsp. of Parmesan cheese has 140mg of calcium. Ice cream also has calcium, around 200mg per 1/2 cup.
Beans
Beans are a good non-dairy source of calcium. Black beans and navy beans are both good sources of calcium, with around 120 to 130mg of calcium per cup, respectively.
Greens
Greens are also a good source of calcium. Spinach has about 130mg of calcium in a 1/2-cup serving. The same amount of kale has 90mg of calcium, while a same-size serving of mustard greens has 100mg of calcium.
Soy
Soy-based foods also contain calcium. You'll find 180mg of calcium in 1 cup of soybeans, about 400mg of calcium in 1 cup of fortified soy milk and 40mg of calcium in 1 cup of tofu.
Fortified Grains
Many products made with grains come fortified with calcium. For instance, 1 cup of fortified cereal has about 300mg of calcium and a fortified waffle has 150mg of calcium. Different products are fortified with different amounts of calcium, so if you're buying a fortified product, check the label to see how much calcium a serving contains.
Fish
Fish is also a good source of calcium. A 3-oz. can of sardines has about 325mg of calcium, while 3 oz. of canned salmon with bones has about 181 mg of calcium. The same amount of blue crab has about 86mg of calcium.
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