According to the Missouri Department of Health and Senior Services (DHSS), health risks of low calcium intake include bone fractures and rickets in children. Adults can reduce their risk of osteoporosis, high blood pressure and colon cancer by consuming the daily recommended amount of calcium. Calcium can be taken as a supplement, but it is also found in a wide variety of foods. Reading labels and browsing online sources can help consumers identify calcium rich foods. Calcium requirements vary by age, with the youngest children needing only 500 mg per day and adults over the age of 51 needing 1,200 mg per day, according to DHSS.
Dairy
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), calcium is better absorbed when vitamin D levels are maintained. Dairy products are often enriched with vitamin D. This can be confirmed on the label of the product. Excellent food choices for calcium content include milk, hard cheeses, cottage cheese, yogurt, ice cream and pudding.
Fortified Foods
May calcium-fortified products can be found on the market. When a product is fortified, it is made with calcium when it normally would not be. Several brands of lactose-free products are fortified with calcium and so are soy-based items. Examples of calcium-fortified products include soy milk, orange juice, apple juice, cereals and frozen waffles. The nutrition label can confirm the amount of calcium consumer per serving.
Other Foods
Some foods naturally contain calcium. These include spinach, turnip greens, eggs, almonds, dried beans, broccoli, figs, raisins and carrots. These foods, as explained by DHSS, contain fewer than 100 mg of calcium per serving, but when eaten frequently, they can contribute to the daily recommended amount. NIAMS points out several other food choices including canned salmon, spaghetti, sardines and hot chocolate mix.
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