Your body needs calcium for a number of metabolic functions. Your body keeps calcium levels tightly regulated in your blood. With 99 percent of calcium stored in your bones and teeth, your body uses these calcium storage sites to regulate blood calcium. If dietary intake is too low, a greater amount of calcium is removed from your bones than is stored. This deficit causes bone health to decline. You can increase your calcium intake by eating calcium-rich foods or taking a supplement.
Yogurt
The National Institutes of Health lists yogurt as having the highest amount of calcium per serving. An 8 oz. serving of plain low-fat yogurt contains 415 mg of calcium, while the same size with fruit has about 314 mg of calcium. Not only is your yogurt high in calcium, but it contains significant amounts of protein as well. Also, the National Yogurt Foundation touts live bacterial cultures in yogurt as a health benefit.
Canned Fish
Canned fish, especially sardines, contain the second-highest dietary amount of calcium per serving. The bones in the canned fish provide the calcium. Because the fish is precooked, the softened bones are edible. Canned sardines contain 324 mg of calcium in a 3 oz. serving, while canned salmon contains 181 mg. Fish are also a significant source of protein.
Milk
When parents say "drink your milk so you can grow up to be big and strong" it's not deception. Preteens need the most dietary calcium at a recommended amount of 1,300 mg daily. Whole milk contains 276 mg of calcium in 1 cup, while skim milk has 306 mg and 2 percent milk has 285 mg. Even buttermilk and chocolate milk have high amounts of dietary calcium.
Cheese
Most types of cheese are rich in calcium. Because cheese is made from milk, it retains that calcium content. Hard cheese, soft cheese and processed cheese contain calcium. Mozzarella cheese is one of the highest sources with 311 mg per 1.5 oz. Soft cheese, such as ricotta and cottage cheese, contain high amounts as well. Even 2 oz. of pasteurized processed cheese contains 323 mg.
Tofu
Tofu, or soybean curd, is usually made by curdling hot soymilk with calcium sulfate, which makes tofu a good source of dietary calcium. Tofu is available as a firm dense solid, a soft form or a silken variety. Firm tofu is highest in calcium with 204 mg per 1/2 cup. Use soft tofu in soups, and use silken in blended dishes. Tofu is also a good source of protein.
Calcium-Fortified Foods
Several foods are commonly fortified with calcium, including orange juice, soy milk, cereals and margarine. Orange juice contains about 230 mg in 6 oz., while soy beverages have a range of 80 to 500 mg in 1 cup. One cup of calcium-fortified cereal ranges from 100 to 1,000 mg, depending on the type of cereal. If you do not consume milk products, eating calcium-fortified foods is a good option for dietary calcium. Check the labels to see how much calcium you're getting from a fortified product.
References
- Office of Dietary Supplements; Calcium; January 2011
- National Yogurt Association; Position Statement on Probiotics; September 2006
- The Pennsylvania State University; Calcium-Rich Eating Lesson 3; 2003
- USDA Guidelines for Americans 2005; Food Sources of Selected Nutrients
- U.S. Soyfoods Directory: Tofu
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