Although the main function of calcium is to help maintain strong bones and teeth, it is also needed for the normal functioning of the muscles, nerves and blood pressure. A high calcium intake is especially important during childhood and adolescence. Calcium deficiency during this time can lead to osteoporosis when older. This condition causes the bones to become weak and likely to fracture. The richest and most easily absorbed form of calcium is obtained from dairy sources.
Milk and Yogurt
Milk and yogurt have a high calcium content and are also a good source of protein and vitamins B12 and D. Select low-fat or fat-free varieties. Fat-free milk provides a higher calcium source than low-fat or full-fat versions. Whole milk provides 276 mg of calcium per cup, whereas fat-free milk provides 306 mg. You can obtain more calcium by consuming low-fat plain yogurt rather than fruit yogurt. Plain yogurt contains 415 mg and low-fat fruit yogurt contains 345 mg of calcium per 8 oz.
Cheese and Fish
You can boost your calcium intake by snacking on cheese. Romano, provolone, mozzarella, ricotta, Swiss and cheddar cheeses are rich calcium sources. Romano cheese provides 452 mg and provolone cheese provides 321 mg of calcium per 1.5 oz. Fish eaten with bones, including sardines, salmon, ocean perch and rainbow trout, are also a rich source of calcium.
Calcium-Enriched Foods
If you are vegetarian, eat foods that are enriched or fortified with calcium to boost your daily allowance. Fortified products include ready-to-eat breakfast cereals, tofu, fruit and soy beverages. Breakfast cereals can provide from to 240 to 1,040 mg calcium per oz. Soy beverages contain 638 mg per cup, and tofu contains 253 mg in 1/2 cup.
Vegetables
Dark green vegetables provide a good dietary source of calcium and are low in calories. These vegetables include collard greens, spinach, turnip greens, kale and dandelion greens. Frozen collard greens provide 178 mg, and frozen spinach provides 146 mg per 1/2 cup. Frozen turnip greens contain 124 mg, and green soybeans contain 130 mg per 1/2 cup.
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