Good Calcium Foods

Calcium, the most common mineral in the body, is so essential to human survival that if enough dietary calcium isn't consumed, the body will demineralize bone to maintain the appropriate level of calcium in the bloodstream. According to the Linus Pauling Institute, calcium plays a role in nerve impulse transmission and blood vessel contraction. About 1200 milligrams per day is an adequate amount for most adults. Calcium can be obtained from a number of common foods.

Dairy Products

Milk and dairy products are the best-known and most abundant sources of calcium. One eight-ounce glass of milk contains 300 milligrams of calcium, as does one cup of yogurt, or one and a half ounces of cheddar cheese. Dairy products are also rich in vitamin D, a vitamin that according to the Linus Pauling Center helps with calcium absorption. The combination of calcium and vitamin D is important for bone health. A study published in the Journal of the American College of Nutrition suggests people who consume more dairy foods are less likely to develop insulin resistance syndrome and type 2 diabetes.

Canned Salmon

Canned pink salmon is a source of calcium, especially if you eat the bones. The idea may make some people squeamish. However, the bones in canned salmon are so soft they can be mashed and made unnoticeable. A half cup of canned salmon contains 290 milligrams of calcium, nearly as much as a cup of milk. Try salmon cakes, sauteed croquettes made with canned salmon, breadcrumbs, eggs and seasonings. In addition to providing calcium, salmon is also a way to get more heart-healthy omega-3 fatty acids in your system. An article in the American Journal of Clinical Nutrition reported that eating just two servings of salmon per week was just as effective in boosting omega-3 levels as fish oil capsules taken daily.

Kale

One cup of cooked kale has 179 milligrams of calcium. A descendant of the wild cabbage, kale was brought to North America by English colonists in the 17th century. According to the George Mateljan Foundation's World Healthiest Foods website, other nutrients in kale include vitamins K, A and C, as well as about 45 flavonoids, substances with antioxidant and anti-inflammatory properties. You can cook kale by steaming it or try it in colcannon, a hearty traditional Irish dish made with kale and mashed potatoes.

Tofu

Many brands of tofu are high in calcium due to the use of calcium sulfate to coagulate soy milk as part of the manufacturing process. Look for calcium sulfate on the label or choose a label that says the tofu is "calcium-precipitated." The amount of calcium in tofu can vary. Bland on its own, tofu takes on the qualities of the foods it is combined with. It is popular in stir-fry recipes, but it can also be blended in smoothies or in salad dressings. Tofu is also a source of tryptophan, an essential amino acid.