If you want to optimize your bone and teeth health without taking mineral supplements, opt for a calcium-enriched diet. Adequate calcium also supports proper blood clotting and contractions of the heart and other muscles. Simply achieving the recommended daily values of calcium regularly can prevent fractures associated with osteoporosis as you grow older. To hit the U.S Food and Drug Administration's average daily calcium intake goal of 1,000 mg, add a few superior calcium sources to your menus often.
Calcium-enriched Cereal
Some cereals have added vitamin and mineral content to get you closer to your nutritional totals at breakfast. According to the U.S. Department of Agriculture, some brands of cereal flakes provide 100 percent daily value of calcium per suggested serving, as listed on the package labels.
Milk Products
Yogurt is a concentrated form of milk offering the greatest calcium content among dairy products, up to 45 percent of daily value per cup. A slice of mozzarella cheese has about 20 percent DV, and one cup of milk has about 30 percent DV. Most milk varieties have the added bonus of vitamin D enrichment, a nutrient that improves calcium absorption in your body. The National Institutes of Health report that you can reduce your saturated fat intake without decreasing the calcium content by choosing fat-free or reduced-fat dairy products.
Canned Salmon and Sardines
Fish canned with their soft bones make good protein sources that are also rich in calcium. A standard serving of 3 oz. of canned pink salmon or sardines with bones delivers from 18 to 30 percent DV of calcium, respectively.
Beans and Peas
Beans, lentils, split peas and other legumes are additional protein foods that contain calcium. White beans such as navy and Great Northern have the most calcium, with 12 percent DV per one cooked cup, while pinto beans, lentils and peas have smaller quantities of calcium per serving.
Collards and Spinach
Collard greens provide more than 35 percent DV of calcium per one cooked cup, along with iron and B vitamins common to leafy greens. If you choose spinach for its calcium and additional strong mineral and vitamin content, cook it before eating. At 24 percent DV, one cup of cooked spinach has about 10 times more calcium than one cup of raw spinach leaves.
Almonds
Enrich your diet with nuts, another protein source that also contributes dietary calcium. Almonds have the greatest ratio, offering 8 percent DV of calcium in a 1-oz. serving. Other nuts to eat for a calcium boost include Brazil nuts, hazelnuts and European chestnuts.
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