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Sources of Calcium for the Body

Calcium is essential for strong bones and teeth, and is especially important for those who are young and still growing. While the amount of calcium that you should have per day will change depending on age, the average amount is 1,300 mg daily for both men and women. There are multiple sources of food that can help you to reach this number easily.

  1. Milk

    • Milk is a high-calcium product. One cup of whole milk has 28 percent of your daily recommended amount of calcium, with 276 mg. Low fat milk, on the other hand, has 290 mg of calcium. This is 29 percent of your daily recommended amount of calcium. All types of milk will be high in calcium.

    Cheese

    • Cheese is made from milk, and is therefore a great source of calcium, no matter the type. Mozzarella is an excellent source of calcium with 566 mg per one cup serving. This is 57 percent of your daily value of calcium. The same serving size of Colby cheese has 90 percent of your daily recommended amount of calcium. Cheddar cheese is also a great source of calcium, with 952 mg of calcium per one cup serving of cheddar cheese. This is 95 percent of your daily recommended amount of calcium.

    Tofu

    • Tofu is the product of soybeans, and is great for those who are trying to increase their calcium intake. Four ounces of soy have 227 mg of calcium. Tofu can be added to soups, salads, and stews to bring a heartier texture and taste to the meal. Adding tofu to any plate and meal will add almost 20 percent of your required daily calcium to your diet.

    Yogurt

    • Yogurt comes in multiple flavors and forms, but plain, whole milk yogurt can be a healthy way to get the calcium you need. One 8-ounce serving of yogurt will give you 296 mg of calcium, 30 percent of your daily value of calcium.

    Turnip Greens and Oranges

    • One cup of turnip greens can be a great and unexpected source of calcium. One cup of turnip greens has 105 mg of calcium. This represents 10 percent of your daily recommended amount of calcium. One large orange has 64.9 mg of calcium, which amounts to 6 percent of your daily recommended amount.

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