Calcium is a mineral and the primary structural element in bone and teeth. It also helps regulate the constriction and relaxation of blood vessels, nerve impulse transmission, muscle contraction and hormone secretion. Although people commonly think of eating and drinking dairy foods to consume enough calcium, a other diets meet dietary calcium and calcium requirements.
U.S. Dietary Guidelines Diet
In the average American diet, the USDA Dietary Guidelines recommend consuming 2 to 3 cups daily of milk or milk products, like cottage cheese and yogurt. This intake will account for 75 to 90 percent of calcium requirements for the majority of children and adults. The remaining 10 to 25 percent can be obtained from calcium-fortified foods and beverages, green vegetables and other calcium-containing foods.
Milk-Free Diet
For those that may be allergic to milk or choose not to consume milk products, they could obtain calcium through the eating of various other foods. Foods rich in calcium include fortified ready-to-eat cereals, fortified soy milk, sardines, tofu, canned salmon, collard greens, spinach, soybeans, turnip greens, ocean perch, plain oatmeal and cowpeas.
Vegan Diets
Avoiding animal foods requires obtaining calcium from calcium-fortified ready-to-eat cereals, tofu and soy milk, calcium-fortified rice milk,; green leafy vegetables, calcium-fortified orange juice, plain instant oatmeal and beans like cowpeas and white beans. Since eating many high-fiber plant foods results in lower calcium absorption, it's recommended to speak with a nutrition professional regarding appropriate calcium supplementation.
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