Calcium is an essential nutrient for building and supporting strong bones, healthy nerves, muscles and the cardiovascular system. Daily calcium needs change throughout life and can be supported by a diet balanced with calcium-rich foods. A variety of foods contain beneficial calcium to help protect against bone loss and fracture, while being part of a healthy nutritional plan.
Dairy
Dairy products offer a variety of calcium-rich choices which can be incorporated into meals and snacks as part of a daily diet. Whole milk provides 236 mg of calcium per 8 oz., while one glass of skim milk contains 244 mg. Cheeses such as cheddar, mozzarella and feta are high in calcium, along with cream cheese, yogurt and cottage cheese.
Vegetables and Legumes
Beans (legumes) and vegetables offer calcium-rich varieties, including broccoli, kale, watercress and okra. Legumes include chick peas, kidney beans, green beans and baked beans, which offer beneficial protein in addition to calcium for an added nutritional boost.
Fruits and Nuts
Select fruits are good sources of calcium, such as apricots, figs and oranges. Additionally, nuts such as almonds, hazelnuts, walnuts and sesame seeds are a healthy, calcium-rich snack choice. One serving of almonds-about 12 pieces- provides 62 mg of calcium, while four pitted apricots offer 117 mg.
Grains
Whole grain products, such as whole wheat and pasta, are calcium packed, while offering additional protein and nutrition. Rice and plain pasta are good sources of calcium per serving and can be mixed with other calcium-based foods, such as cheese, for added value.
Fish and Tofu
Tofu alone is not a traditional calcium-rich food. However, tofu which has been produced with calcium citrate offers 138 mg of calcium per ½-cup serving. Fish, such as sardines and salmon, are a nutrient-packed source of calcium. Sardines in oil, with bones, offers 324 mg of calcium per serving, while 3 oz. of canned, bone-in salmon provides 181 mg of calcium. Fish can be combined with calcium-rich vegetables and dairy sources to increase nutritional value and add variety to a healthy diet.
Calcium Fortified Foods
Many foods are available which have been fortified with supplemental calcium, such as breakfast cereals, snack bars, breads, margarine, and beverages like orange juice. The National Dairy Council recommends eating foods naturally rich in calcium for the most nutritional value, and adding calcium fortified foods only if needed as part of a calcium-based diet.
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