Calcium is one of the most important minerals you need from your diet. Calcium builds and maintains bones and teeth, keeping them strong and healthy. It regulates blood clotting, blood pressure, muscle contraction and the nervous system. Calcium also helps proteins, hormones and enzymes to function efficiently. Adults between 19 and 50 years of age require 1000 mg of calcium per day. Low calcium intake may lead to osteoporosis later in life. This condition causes the bones to become fragile and prone to fracture.
Milk
Milk provides an excellent source of calcium. The calcium found in milk is more easily absorbed by your body than the calcium found in non-dairy sources, says Milk Matters. Milk also contains vitamin D, which further enhances the absorption of calcium. One cup of milk contains 300 mg of calcium. Choose fat-free or low-fat varieties.
Cheese and Yogurt
Eat cheese to increase your daily calcium intake. Ricotta, Swiss, cheddar, mozzarella, cottage, blue and provolone cheeses are some of the best calcium sources. Cheddar cheese provides 204 mg per 1 oz., and ricotta cheese made from part-skimmed milk provides 669 mg of calcium per 1 cup. Plain yogurt provides more calcium than fruit versions. Low-fat plain yogurt provides 42 percent of the daily value in 8 oz., whereas the same amount of low-fat fruit yogurt provides 25 to 38 percent.
Fish and Vegetables
Fish is a good calcium source, especially if eaten with bones. Sardines offer 32 percent of the daily value in a 3-oz. serving. Salmon, herring, pollock, catfish and tuna are also good sources of calcium. Pink salmon provides 181 mg, and catfish provides 37 mg of calcium per 3 oz. Collard greens, spinach, soybeans, turnip greens and beet greens are good vegetable sources of calcium.
Calcium-fortified Products
If you are a strict vegetarian, eat fortified products to increase your calcium intake. Breakfast cereals, eggnog, tofu and bread are excellent calcium sources. Breakfast cereals can provide 10 to 100 percent of the daily value in one serving, and tofu provides 20 percent of calcium in ½ cup. Malted drinks, orange juice, instant breakfast drinks and soy beverages are also enriched with calcium.
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