Getting enough calcium when you're young, and getting more calcium as you grow older are crucial steps toward lifelong bone health. This essential mineral also performs vital functions of the muscular, cardiovascular and nervous systems. A diet high in calcium can provide all your body needs, even if you are a woman at risk for osteoporosis. The key is an adequate daily dose---at least 1000 mg for ages 4 and up. The Food and Drug Administration calls this recommendation the "daily value" (DV) of calcium required for healthy metabolism. Calcium foods with 20 percent DV or higher calcium content are considered high-nutrient foods. The U.S. Department of Agriculture suggests these higher daily dosages at certain life stages: boys and girls 9 to 18 years of age, 1300 mg; and men and women 51 years and up, 1200 mg.
Highest Daily Doses
Some fortified cereals top the calcium foods list, but those foods that are naturally high in calcium include vanilla milk shakes (11 oz., 457 mg) and plain lowfat yogurt (8 oz., 452 mg). One serving of either of these contains nearly half the required daily dose. High calcium vegetables (1 cup) include cooked collard greens (357 mg), rhubarb (348 mg) and spinach (291 mg).
Most cheeses and some fish are also considered high calcium foods. Cottage cheese (8 oz., 206 mg), canned sardines (3 oz., 324 mg) and salmon canned with bones (3 oz., 181 mg) offer substantial nutrition with low calorie counts.
Fortified Foods
General Mills Total cereals are enriched calcium foods, with 100 percent DV in a single serving. A cup of milk adds 302 mg to your daily dose. Cereals that are high in calcium, but don't provide total DV include Cream of Wheat (1 cup, 232 mg), General Mills Basic 4 (1 cup, 250 mg) and Kellogg's Nutri-grain Cereal Bars (1 bar, 200 mg).
Other foods that may be enriched with calcium are self-rising cornmeal, soy milk and tofu (made with calcium sulfate).
Fast Foods
You'll feel better about your kids eating at fast food restaurants when you find foods high in calcium on the menu. A single-patty cheeseburger with veggies and condiments (1 sandwich, 208 mg), a taco (1 large, 339 mg; 1 small, 221 mg) and a ham-and-egg breakfast sandwich (1 muffin, 264 mg); all have high mineral content, although calories from fat may be high as well.
Other drive-thru calcium foods include biscuits, nachos, tostadas, enchiladas and commercially prepared milkshakes. Drinking milk instead of soda pop boosts calcium levels too.
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