Calcium, when combined with vitamin D, is important for bone health. American Bone Health states that children and teenagers require about 1,200mg of calcium daily, and adults need between 800 and 1,500mg daily, depending on their age and stage of life. Dairy products, such as milk, yogurt and cheese are excellent sources of calcium, and are fortified with vitamin D as well. If you are unable to consume dairy products, you should talk to your doctor about possible calcium supplementation. There are also ways to get calcium through your diet by focusing on non-dairy foods that are high in calcium.
Fruits and Vegetables
Several types of leafy green vegetables contain varying amounts of calcium. A 1/2 cup serving of spinach contains 146mg of calcium. Soybeans, turnip greens and kale each contain between 90 and 130mg of calcium per serving. Other vegetables that are good sources of this important nutrient include okra, collard greens and broccoli.
Oranges are a fruit that is high in calcium. Many brands of orange juice come in a calcium- and vitamin D-enriched version. If you prefer orange juice to milk, choose the enriched type to add these important nutrients to your diet.
Protein Foods
Certain types of fish contain calcium. These include canned salmon, sardines, ocean perch and rainbow trout. Canned clams and blue crab are other non-dairy sources of calcium. Many types of fish contain vitamin D as well, which helps the body to absorb and use calcium. Tofu contains calcium as well. Soy milk and other soy beverages are usually calcium-fortified; check the nutrition label when purchasing.
Grain Products
Some ready-to-eat cereals are calcium-fortified. Read the label to find out how many milligrams the cereal contains; according to the USDA, these cereals may be fortified with approximately 200 to more than 1,000mg of calcium. A serving of instant oatmeal contains about 100mg of calcium, plus vitamin D. Enriched self-rising cornmeal and wheat flour contain over 400mg of calcium per cup, states Bayer Healthcare.
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