Calcium, the most abundant mineral in the human body, cannot be internally manufactured and must therefore be obtained from dietary sources. In addition to supporting bone health and strength, calcium is necessary for proper functioning of the heart, nerves and muscles. Calcium deficiency significantly increases the risk of osteoporosis, as the body draws calcium from its bone stores to replenish inadequate levels of circulating calcium, according to the Nemours Foundation. Unless new calcium is taken in through the diet, the bones will become brittle, porous and prone to fracture.
Most adults need between 1,000 and 1,500 mg of calcium each day, according to the University of Michigan Health System, but specific requirements depend on gender, bone mineral density and medical history.
Dairy Products
Dairy is an ideal source of natural calcium that is healthy to snack on and easy to add to most meals in the form of sauces, dips and dressings. A single cup of nonfat milk contains 302 mg of calcium, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), with 1.5 oz. of shredded cheddar cheese providing 306 mg. Most dairy products are high in calcium, including plain low-fat yogurt, cottage cheese, ice cream and prepared pudding. The Nemours Foundation states that all milk, regardless of fat content, contains approximately the same amount of calcium per serving.
Fortified Foods
Many commonly consumed foods in the United States now come fortified with calcium. This helps ensure that all Americans, including children, do not develop a calcium deficiency and related health complications. According to the NIAMS, fortified orange juice and ready-to-eat cereals are both very high in added calcium, with 6 oz. of orange juice containing about 350 mg calcium and 1 cup of cereal containing 100 to 1,000 mg, depending on brand. Waffles, rice and soy milk, and some breads are also available with added calcium.
Fish and Fish Bones
In addition to providing an abundance of protein, fish and fish bones are very high in calcium per serving size. Canned sardines with bones intact contain approximately 324 mg of calcium per 3 oz. serving, and canned salmon provides about 181 mg of calcium per serving. Oysters are another seafood high in calcium and contain about 80 mg per 3 oz. serving, according to the University of Arizona.
Fruits and Vegetables:
Fruits and vegetables are a less obvious source of calcium than dairy products, but some contain an impressive amount of the essential mineral. Boiled spinach, for example, provides 245 mg of calcium per 1 cup serving. Other good vegetable sources of calcium include collard and turnip greens, raw broccoli, kale and bok choy, according to the USDA. Papaya and oranges are two of the best fruit sources of calcium, with one medium papaya providing approximately 73 mg of calcium and one medium orange containing more than 50 mg.
Other Food Sources of Calcium
Other good sources of calcium include dried and cooked beans, with baked beans providing 142 mg per 1 cup serving, according to the University of Arizona. Cooked soybeans and firm tofu offer about 200 mg per serving, and the University of Michigan Health System states that brown rice provides about 33 mg per 1 cup serving. Often overlooked sources of dietary calcium include pasta, such as lasagna and spaghetti, corn tortilla, flax seeds and most nuts. Blackstrap molasses and sesame seeds provide more calcium per volume of food than any other dietary source, with ¼ cup of sesame seeds containing 351 mg of calcium and just 2 tsp. of blackstrap molasses providing 118 mg.
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