Calcium is an essential mineral for proper growth and maintenance of your body. This mineral helps build and maintain healthy bones and teeth, aids in muscle contraction and relaxation, and enables a healthy heartbeat. It is important to consume calcium in your daily diet to maintain a healthy body. Specific foods are rich in calcium and are also healthy choices. According to the Linus Pauling Institute, the recommended daily intake of calcium for adults is 1,000mg.
Dairy Products
Dairy products are the primary source of calcium, according to Medline Plus. Good choices include yogurt, cheese, milk and buttermilk. According to Medline Plus, calcium does not exist in the fat of milk. Medline Plus says that you can maintain the amount of calcium you receive while consuming low-fat milk products. In addition to milk, products such as yogurt and cheese can also be obtained in lower-fat versions to decrease the amount of calories and fat in your diet.
Vegetables
Many vegetables also contain calcium. According to the Linus Pauling Institute, bok choy, kale and Chinese cabbage are sources of calcium. Other sources include spinach, rhubarb and broccoli. Including these foods in daily salads and stir-fries can help boost your intake of calcium. In addition, these vegetables are a rich source of other important vitamins and minerals, such as vitamin A, vitamin E, and vitamin C, that are essential for a healthy body.
Other Food Sources
Certain fish products are rich in calcium, according to Medline Plus. Good choices include canned sardines with bones and canned salmon with bones. Other sources include shellfish, dried beans, Brazil nuts and almonds. However, Medline Plus says that you would need to eat larger quantities of these foods than other calcium-rich sources to meet your calcium needs. This is because they contain less calcium than foods such as dairy products. Consuming these foods as part of a well-balanced diet may be helpful in boosting your calcium intake.
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