Eating calcium-rich foods is essential in your diet because calcium keeps your teeth and bones strong and healthy. It is also needed for muscle contraction and maintaining normal blood pressure. The recommended daily allowance of calcium for children ages 9 to 18 is 1,300 mg. For adults 19 to 50, men ages 51 to 70 and pregnant and breastfeeding women, the RDA is 1,000 mg. The RDA for adult women ages 51 to 70 and adults ages 71 and older is 1,200 mg.
Fortified Foods
Calcium is added to orange juice, soy beverages, tofu, bread and breakfast cereals. Consuming fortified products is an effective way to increase your calcium intake, especially if you are vegetarian and avoid dairy products. Soy beverages contain 80 to 500 mg of calcium per 8 oz. and orange juice contain 200 to 260 mg per 6 oz. You can obtain your daily calcium allowance in one serving from certain cereals. General Mill's Total Raisin Bran and Total Cornflakes offer 1,000 mg of calcium per 1 cup-serving.
Milk and Yogurt
In addition to calcium, milk and milk products also contain vitamin D, which is important for strong teeth and bones. The sugar -- know as lactose -- in these products enhances the absorption of calcium in your body. Choose low-fat or fat-free varieties as they are healthier and also provide more calcium than full-fat versions. Fat-free milk contains 302 mg per 8 oz. and whole milk contains 291 mg of calcium in the same amount. Plain yogurt contains significantly more calcium than fruit yogurt.
Cheese
Cheese is another example of a dairy product providing a rich source of calcium. The USDA National Nutrient Database lists ricotta, provolone, Swiss, cottage, mozzarella and Muenster cheeses as top calcium sources. For example, ricotta cheese made from skimmed milk contains 669 mg of calcium per 1 cup serving and Swiss cheese contains 224 mg per oz.
Vegetables and Fish
Green vegetables -- such as kale, spinach, collard greens, turnip greens and Chinese cabbage -- are a good source of calcium. Spinach contain 120 mg and turnip green contain 99 mg of calcium per 1/2 cup. Fish including sardines, salmon, herring and pollock are good sources of calcium, especially when eaten with bones. Atlantic sardines with bones provide 325 mg of calcium per 3 oz. and pink salmon provide 181 mg in the same amount.
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