Of all the minerals in your body, calcium is the most plentiful -- and it's one you must replenish regularly. One of its key roles is to build and strengthen your bones and teeth, where 99 percent of your calcium is stored. If your diet does not include enough calcium -- ideally, from calcium-rich foods -- you run the risk of weakening your bones as they are forced to supply calcium for its other functions in your body.
About Calcium
According to the National Institutes of Health, calcium not only helps maintain bone strength but also helps with blood clotting, muscle function, nerve signaling, releasing certain hormones and maintaining a normal heartbeat. You might hear other claims about calcium and health -- including claims that calcium helps with weight loss. The NIH advises that more research is needed on many of these claims, though studies on calcium's possible role in preventing colon cancer are "highly suggestive of a protective effect."
How Much You Need
You need different daily amounts of calcium at different times in your life. Recommended daily intake is 200 to 260 mg the first year of life; 700 mg from age 1 to 3; 1,000 mg from 4 to 8; 1,300 mg from 9 to 118; 1,000 from 19 to 50; 1,000 for men 51 to 70; 1,200 mg for women 51 to 70; and 1,200 mg for men and women 71 and older. The American Academy of Family Physicians suggests including a calcium-rich food with every meal or taking a calcium supplement twice a day -- along with getting adequate vitamin D, which helps with calcium absorption.
Dairy Sources
Dairy foods including milk, yogurt and cheese are excellent sources of calcium. Some examples: 8 oz. of yogurt has 415 mg of calcium; 1.5 oz. of cheddar cheese, 306; 8 oz. of nonfat milk, 302; 1.5 oz. of part-skim mozzarella, 275; and ½ cup of vanilla ice cream, 85. Lactose-reduced milk might be an option if you are lactose intolerant and have a hard time digesting dairy foods -- or you could try an over-the-counter product that aids in digesting lactose, the sugar in milk. Your doctor might recommend a supplement of calcium carbonate or calcium citrate.
Other Calcium Sources
Supplements also might be advised if you follow a vegan diet and do not eat dairy foods. However, the American Dietetic Association advises that some green, leafy vegetables are among the best nondairy sources of calcium, including bok choy, broccoli, Chinese cabbage, collard greens and kale. Tofu can be another good source, but read the label to be sure that it has been processed with calcium salt. Half a cup of cooked turnip greens supplies 99 mg of calcium; 3 oz. of sardines with bones, 324 mg; ¼ cup of almonds, 94 mg; and 3 oz. of canned salmon, 181 mg. Also look for calcium-fortified foods including juices, soy beverages and baked goods.
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