Calcium assists your cellular processes, muscle contraction and the way your heart functions. According to the Office of Dietary Supplements, if your body's calcium requirements remain unmet, this can lead to you developing a poor appetite, osteoporosis, lethargy, muscle cramps and other health problems. The Office reports that postmenopausal women, female athletes, vegetarians and lactose-intolerant individuals have a higher risk of calcium deficiency. There are a variety of foods you can eat to ensure you get enough calcium.
Cheese
Cheese is a commonly known source of high calcium content. According to the University of Arizona College of Public Health, 1 cup of cottage cheese has 160mg of calcium. One slice of American cheese has 140mg of calcium. A slice of Swiss cheese has approximately 270mg of calcium.
Other Dairy Products
Milk is one of the most easily and widely available calcium-rich foods. The Office of Dietary Supplements reports that 1 cup of milk normally contains between 290 and 300mg of calcium. Yogurt also has a great deal of calcium. One serving of yogurt has 415mg of calcium. Vanilla ice cream contains 160mg of calcium per cup.
Vegetables
Though most people think of dairy products as the primary source of calcium, you can consume this mineral from vegetables and fruits as well. According to the Office of Dietary Supplements, 1 cup of broccoli has about 40mg of calcium. A single cup of spinach has around 240 to 291mg of calcium. One cup of raw Chinese cabbage has 74mg of calcium. Kale (both cooked and raw) contains between 90 and 94mg of calcium.
Fruits
According to The Center for Young Women's Health at the Children's Hospital in Boston, 1 cup of calcium-fortified orange juice has 300mg of calcium. A 1/2 cup of rhubarb contains 174mg of the mineral. Two dried figs have 62mg of calcium.
Nuts And Beans
Nuts and beans are another surprising source of calcium. According to The Center for Young Women's Health at the Children's Hospital in Boston, 1 oz. of almonds (or 24 nuts) has 70mg of calcium. The magazine further reports that 1 cup of cooked beans contains 46 to 126mg of calcium, while 1 cup of cooked soybeans has 261mg of the mineral.
Cereals
The Center for Young Women's Health at the Children's Hospital in Boston reports that breakfast cereals are another food with high calcium content. Fortified cereals can contain 196mg to as much as 1,000mg of calcium per serving.
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