Calcium is an abundant mineral that's important to the formation and health of teeth and bone, as well as for the prevention of bone loss and osteoporosis. For people diagnosed with low bone density or a risk of developing osteoporosis, a physician may suggest a diet high in calcium. The USDA recommendations for daily calcium intake for healthy adults were recently updated to reflect a higher dosage of about 1,000 mg, with slightly higher recommendations for older females and teenagers. As with all diets, check with your physician or a registered dietitian before starting a new nutrition plan.
Milk and Dairy
When people think of calcium-rich foods, milk is often one of the first items that come to mind. In fact, milk and other dairy products are some of the most accessible foods rich in calcium. Eating a yogurt with breakfast, having some low-fat cheese with lunch, and adding a glass of milk with dinner are ways to increase your overall calcium intake. Soy milk is an alternative for those who do not drink cow's milk. Sweetened ricotta cheese with fresh berries makes for a high-calcium dessert or snack. Ice cream, frozen yogurt and pudding are also calcium-rich dessert options.
Fruits and Vegetables
Fortunately, for those who do not like dairy products or need to limit or avoid them for health reasons, several other foods contain calcium. Dark, leafy greens such as kale, spinach and collards provide a healthy dose of calcium. In addition, broccoli, butternut squash and artichokes can be added to meals to increase the calcium content. Drinking a glass of calcium-fortified orange juice with breakfast provides a large serving of calcium for the day. Figs and papayas are other fruits with higher amounts of available calcium compared to other fruits.
Calcium-Rich Proteins
Calcium can be found in some proteins. Most brands of tofu have calcium added during the manufacturing process, creating a highly calcium-rich food. Sardines are a protein naturally high in calcium. Dried beans, hummus, almond butter and sesame seeds are calcium rich and are a healthy alternative for vegetarians trying to meet both calcium and protein needs.
Calcium Supplements
Calcium supplements are available both by prescription and over the counter. They vary in composition, dosage and form. For some people, calcium supplementation may be necessary to meet their increased nutrient needs. Consult with a physician before starting any supplement regimen and to determine an appropriate plan for your individual needs.
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