Maintaining bone health is important from our childhood years and up to prevent the development of bone loss and the disease called osteoporosis. To safeguard against osteoporosis, consume an adequate amount of calcium and vitamin D daily; 1,000 milligrams of calcium a day for adults up to the age of 50 and 1,200 milligrams a day for adults 50 and up. The recommended amount of vitamin D in supplement form is 400 to 600 International Units. Calcium should also be consumed for normal function of the heart, muscles and nerves. Clotting of the blood is influenced by calcium intake as well. To make sure you get enough calcium, eat foods with the highest calcium content.
Dairy Foods
Dairy foods high in calcium include processed Swiss cheese, which contains about 442 milligrams of calcium per 2-oz. serving; cheddar cheese, which contains about 402 milligrams of calcium per 2-oz. serving; monterey jack, which contains about 416 milligrams of calcium per 2-oz. serving; part-skim mozzarella, which contains about 436 milligrams of calcium per 2-oz. serving; munster, which contains about 400 milligrams of calcium per 2-oz. serving; nonfat milk, which contains about 302 milligrams of calcium per cup; a milkshake, which contains about 300 milligrams of calcium per cup and yogurt, which contains about 296 milligrams of calcium per 8-oz. serving.
Fish
Sardines are considered to be high in calcium content. Two ounces of Atlantic sardines with the bones contains about 213 milligrams of calcium. Salmon contains about 241 milligrams of calcium per 4-oz. serving.
Other High Calcium Foods
Additional foods that are high in calcium include oatmeal (fortified), which contains about 350 milligrams of calcium per package serving; dry and roasted soybeans, which contain about 240 milligrams of calcium per cup; firm tofu prepared with calcium, which contains about 408 milligrams of calcium per cup; calcium fortified orange juice, which contains about 200 milligrams of calcium and up per 6-oz. serving and blackstrap molasses, which contains about 344 milligrams of calcium per 2-tbsp. serving.
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