Richest Sources of Calcium

Calcium is a mineral that is concentrated primarily in our bones and teeth; the most well-known function of calcium is to strengthen these parts of our bodies. Calcium also plays a role in blood-pressure regulation, muscle contraction and blood clotting. The recommended dietary intake of calcium for adults ages 19 to 50 is 1,000 mg per day.

Dairy

• Milk, cheese and yogurt are the most widely recognized food sources of calcium. Milk is fortified with vitamin D, which aids in calcium absorption. Three servings of dairy fulfill the daily recommended intake of calcium for an adult; one serving equals 1 cup of milk or yogurt, or 1.5 oz. of cheese.

Vegetables

• Green leafy vegetables contain calcium. Choose dark vegetables, such as kale, spinach, broccoli, bok choy and mustard greens. However, due to their presence of oxalic acid, which binds to calcium and inhibits its absorption, these vegetables are not considered reliable sources of calcium.

Seafood

• As is the case in humans, calcium is stored in the bones of fish. Sardines and canned salmon are good sources of this mineral when consumed with the bones. Shellfish such as clams, oysters and blue crab also contains calcium.

Fortified Foods

• Fortification refers to the addition of a nutrient to a food. Soy milk, orange juice and certain breads and cereals contain supplemental calcium, as well as tofu made with calcium sulfate. Be sure to read food packages and choose items labeled "calcium-fortified."

Beans and Nuts

• Soybeans are a good source of calcium, as well as a variety of other beans, including navy, pinto and great northern. Almonds, pecans and walnuts also provide dietary calcium.