Calcium supports muscle contraction, hormone secretion and helps the nervous system transport messages throughout the body, according to the American Cancer Society. It also helps maintain healthy teeth and bones. The Recommended Dietary Allowance (RDA) is 1,000 mg of calcium daily for adults between 19 and 50 years of age and 1,200 mg daily for anyone over 50. Because the body can't produce this essential mineral on its own, refer to the list below to increase daily calcium intake.
Yogurt
One 8-ounce container of plain yogurt contains 452 mg of calcium, according to the Dietary Guidelines for Americans 2005 published by the United States Department of Agriculture (USDA). Yogurt is a great health food because, not only is it high in calcium, but it also contains protein and healthy bacteria. However, certain brands of yogurt can be loaded with sugar and other preservatives. Stick with plain, nonfat varieties and add honey as a natural sweetener if desired.
Milk and Cheese
Skim milk naturally contains about 306 mg of calcium per serving, according to the USDA. People who can't or choose not to have dairy should look for calcium-fortified soy milk. The amount of calcium in soy milk varies depending on the brand. Cheese is another source of dairy calcium. While the exact amount varies depending on the type of cheese, Romano and Swiss are two of the highest. Because cheese is also high in saturated fat, it should not be the primary source of calcium in any diet.
Fish
Most fish contain calcium, but the exact amount varies depending on the type. A 3-ounce can of sardines contains 325 mg of calcium per serving, according to the USDA. Salmon is another good source at 181 mg of calcium per 3-ounce serving. Lesser sources include blue crabs, clams and rainbow trout at approximately 86, 78 and 73 mg, respectively.
Vegetables
In terms of vegetables, broccoli and spinach are two of the highest sources of calcium at 178 and 146 mg in a 1/2-cup serving according to the USDA. For even more calcium, eat raw broccoli or a spinach salad. Other good vegetable sources of calcium include turnip greens, soybeans, white beans, kale and okra.
Cereal
Many brands of cereal are now fortified with calcium. Unfortunately, like yogurt, many cereals are also loaded with sugars and preservatives. To avoid these pitfalls, look for an organic, low-sugar variety. If one isn't available at the local grocery store, check out a specialty or health food store.
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