Calcium facilitates bone growth, so obtaining sufficient amounts of the nutrient is vital for bone strength, especially during early years. Most bone growth occurs during youth, so poor calcium intake might cause bone-related health issues later in life, such as osteoporosis. The amount of calcium you should have in your diet varies based on age, so discuss your calcium needs with your doctor or nutritionist. Generally, adults ages 19 to 50 require 1,000 mg per day.
Dairy Products
Dairy products contain calcium. For example, cheeses such as cheddar, parmesan, American, Romano, gruyere, feta and mozzarella are rich sources of calcium, according to the University of Maryland Medical Center. Milk, yogurt and other dairy products also provide calcium.
Vitamin D
If you don't include vitamin D in your diet, your body won't be able to absorb calcium properly. Vitamin D helps maintain normal blood levels of calcium, which is why dairies generally fortify milk with vitamin D. Your body also can produce vitamin D after exposure to sunlight for brief periods. Cod liver oil is another effective source of vitamin D.
Non-Dairy Food Sources
Some plant foods contain high amounts of calcium. For example, plant sources of calcium include bok choy, collards, brewer's yeast, almonds, Brazil nuts, hazelnuts, broccoli, cabbage, kelp, dried figs, Swiss chard, dandelion greens, mustard greens, turnip, kale, sardines, oysters and canned salmon. Fortified soy milk also contains calcium, making it an effective means of obtaining calcium for those who are allergic to lactose, a sugar that occurs naturally in milk. Other fortified foods, such as juices, rice milk, cereals and tofu, might also provide calcium.
Supplementation
Another way to obtain calcium is supplementation. The two most popular forms of calcium supplements are calcium carbonate and calcium citrate, according to UMMC. Calcium carbonate is less expensive and provides more calcium, but you often must take it with a liquid, such as orange juice, that will spur the release of stomach acids. Calcium citrate doesn't require stomach acids to be absorbed effectively, but it costs more, provides less calcium and might interfere with aluminum-containing antacids.
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