Although calcium is best known for its role in bone health, this mineral does more than build a healthy skeleton: It's also essential for muscle contraction, impulse transmission and hormone secretion. The Food and Nutrition Board (FNB) recommends an intake of 1,000 mg of calcium for most adults between the ages of 19 and 50. Deficient levels of calcium in the diet can eventually lead to osteoporosis, especially among high-risk groups such as postmenopausal women. Filling your menu with calcium-rich foods will help ensure an adequate intake of this nutrient.
Dairy Products
Dairy products--particularly milk, cheese and yogurt--are one of the richest food sources of calcium available. One cup of reduced-fat milk contains 297 mg of calcium, which is 30 percent of the recommended daily intake for adults, and also boasts a high concentration of phosphorus and magnesium--two minerals essential for the absorption of calcium. One cup of plain, low-fat yogurt provides 415 mg of calcium, or 42 percent of the daily value, and a 1.5-oz serving of cheddar cheese yields 306 mg of calcium, which is 31 percent of the daily value. In general, hard cheeses contain more calcium than soft varieties. Because the body requires vitamin D to assimilate dietary calcium, dairy products fortified with vitamin D, such as milk and some brands of yogurt, may be particularly beneficial.
Blackstrap Molasses
A byproduct of sugar processing, blackstrap molasses is a thick, dark syrup best known for flavoring gingerbread. Along with its distinctive taste, molasses offers a high concentration of minerals, including calcium. Only 2 tsp. provides 82 mg of calcium, which equals 12 percent of the recommended daily intake. In addition, molasses is high in magnesium, which helps facilitate the body's absorption of calcium.
Sardines
Because sardines are canned without removing their mineral-rich bones and organs, these small fish pack a hefty nutritional punch. On top of providing an abundance of heart-healthy omega-3 fatty acids, one 3.25-oz can of oil-packed sardines yields 351 mg of calcium, over a third of the recommended daily intake. Additionally, a can of sardines contains 63 percent of the daily value for vitamin D, a key player in calcium absorption.
Hulled Sesame Seeds
With 350 mg of calcium per 1/4-cup serving, sesame seeds are one of the richest sources of calcium in the plant kingdom. These seeds owe their high calcium levels to their hulls, which contain abundant calcium oxalate; unhulled sesame seeds provide only 22 mg of calcium per 1/4 cup. For maximum calcium content, choose sesame seeds still sheathed in their hulls. Tahini, a butter made from ground sesame seeds, also yields a high concentration of calcium when made from hulled seeds.
Collard Greens
Collards, a common ingredient in Southern cooking, is a leafy green vegetable with impressive calcium content. One cup of boiled collards provides 226 mg, or 23 percent of the daily value, of calcium. Collard greens also contain notable levels of phosphorus and magnesium, both of which aid calcium absorption.
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