Calcium is the most plentiful mineral in your body. Your teeth and bones are the primary storage place for calcium, and it is also in nerve cells, tissues and blood. It is essential for bone growth and health, blood clotting, transporting nerve signals, contractions of muscles, releasing hormones and keeping your heart beating as it should. The Institute of Medicine's Food and Nutrition Board recommends a daily allowance of 1,000 mg for men and 1,200 mg for women of calcium. A variety of natural foods contain calcium, and some foods are also fortified with it.
Fortified Food Sources
According to the USDA National Nutrient Database's list of top calcium foods, fortified cereals take the top three spots based on common serving size. General Mills Total, Total corn flakes and Total raisin bran top the list with 1,000 mg of calcium per 3/4-cup serving. Other top fortified foods include a variety of different breakfast cereals and Cream of Wheat.
Dairy Products
Dairy products such as milk, cheeses, yogurts and ice cream are good sources of calcium. Milk, depending on the variety, can provide anywhere from 273 mg to 869 mg for a 1-cup serving. Yogurt ranges between 415 mg and 452 mg for an 8-oz. serving. The top cheese when it comes to calcium is ricotta, which provides 669 mg per 1-cup serving.
Vegetables
You may not think of vegetables as sources of calcium, but a few provide a good supply. The top vegetable supplier of calcium is collards, which provide 357 mg per cup. The second vegetable to provide a good source of calcium is often mistaken for a fruit. Rhubarb contains 348 mg of calcium per 1-cup serving. Other vegetable sources include spinach, turnip greens, kale, beet greens, Chinese cabbage and okra.
Other Calcium Sources
Legumes, seeds and nuts can also provide a source of calcium. Soybeans, white beans, cowpeas and baked beans all provide between 100 and 200 mg of calcium per serving. Fish can also be a good source of calcium, as well as protein. Not all fish contain calcium, but some fish that do include sardines, salmon, crab and lobster.
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