While several different types of foods supply calcium in the diet, dairy products are considered the best source because they contain so much of this essential mineral. Dairy products are also a very convenient source of calcium. The daily calcium recommendation for most people is between 1,000 and 1,500 milligrams (mg) of calcium. Two to three servings of dairy products every day will supply this amount.
Types
Dairy foods that supply calcium include milk and foods made from milk. Milk, buttermilk, dry milk powder and yogurt are the top sources of calcium from dairy foods. Different types of cheeses and other products made with milk, such as puddings, vary in the amount of calcium they supply. Reduced-fat, low-fat, skim and fat-free products are considered the most healthful sources of dairy calcium.
Amounts
The calcium contributions of different dairy products are approximate, depending on the variety. One cup yogurt supplies approximately 450 mg calcium. One cup milk, buttermilk or yogurt drink or 5 tablespoons nonfat dry milk powder supplies 300 mg calcium. Per ounce, cheddar, monterey jack and mozzarella cheeses each provide 200 mg of calcium. Swiss and Gruyere cheeses provides 270 mg per ounce. One half cup cottage cheese supplies 65 mg calcium, grated Parmesan supplies 70 mg per tablespoon and very soft cheeses, such as Brie, supply 50 mg per ounce.
Significance
The body needs calcium to maintain strong bones and teeth, regulate the heartbeat, facilitate nerve impulses and help with blood clotting to heal wounds. Most of the calcium in the body is stored in the bones. The calcium in dairy products is in a form that is easily absorbed into the body. The calcium from other foods and from various types of supplements, may not be as well absorbed.
Misconceptions
Although dairy foods are promoted as the best source of calcium, experts at Harvard School of Public Health say that recommendations to consume dairy products as a primary source of calcium are debatable. It is not actually clear how much calcium humans need nor is it clear that consuming dairy products is the best way to meet calcium needs.
Considerations
Some people do not consume dairy products because they do not eat animal foods, lack sufficient amounts of the enzyme lactase that is needed to properly digest dairy products, or they simply do not like milk or milk products. For that reason, some non-dairy foods are fortified with as much calcium as is found in dairy products. These foods include soy milk, soy yogurt and other soy foods, juices, ready-to-eat cereals and some pastas. Some fruits and vegetables, such as oranges, broccoli, kale, collard greens and bok choy are also good sources for people who don't get enough calcium from dairy products.
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