Top 10 Real Food Sources of Calcium: Super Foods for Healthy Teeth

The Health Benefits of Calcium

calcium, yogurt woman eating yogurt Calcium is the most abundant mineral in the human body, according to the National Institutes of Health (NIH), and the recommended intake is 1,000 mg a day for adults. Ninety-nine percent of the body\'s calcium is stored in bones and teeth for structural support. The NIH recommends getting the calcium you need from foods before turning to supplements, and while dairy products are the most obvious source of calcium, there are other foods that can provide your daily dose, according to the USDA.

Yogurt

yogurt, calcium yogurt

Plain, nonfat yogurt is the top source of calcium. Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind.

\r\n\r\n

You can always make a yogurt and granola parfait, or add some yogurt to one of these recipes:

\r\n Cereal Tarts with Yogurt and Fresh Fruit\r\n
\r\n Trout with Beet-Horseradish Yogurt Sauce and Green Garlic Oil\r\n
\r\n Grilled Fruit Kebabs with Crunchy Yogurt Dip\r\n
\r\nCitrus Yogurt Mousse with Strawberry and Raspberry Sauce\r\n
\r\nYogurt Cake with Blueberry Sauce\r\n
\r\nCucumber and Winter Purslane Yogurt Salad\r\n
\r\nBulgur Bean Burgers\r\n
\r\nHow to Make Viking Apple Cake\r\n
\r\nRhubarb and Strawberry Fool\r\n
\r\nCreamy Cucumber-Dill Salad\r\n
\r\nBeet and Dandelion Salad\r\n
\r\nFeta Herb Spread

Cheese

provolone cheese, calcium provolone cheese

Indulge in a little cheese knowing it provides plenty of calcium. The top source? Romano cheese with 452 mg of calcium and 165 calories per 1.5 ounces.

\r\n\r\n

Other top cheese are: Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food (yep, it\'s on the list with 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg).

\r\n\r\n

Try these cheesy recipes to up your calcium intake:\r\n
\r\nPasta with Four Cheeses and Tomato\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nRoasted Beets with Meyer Lemon Olive Oil\r\n
\r\nSpinach Strata\r\n
\r\nCheese Grits and Corn Pudding\r\n
\r\nSquash Blossom Fritters\r\n
\r\nBlue Cheese Spread\r\n
\r\nAsparagus Omelet\r\n
\r\nSwiss Cheese Onion Crostini\r\n
\r\nGrilled Pitas with Caramelized Onions and Goat Cheese\r\n
\r\nWhole Wheat Pita Pizzas with Vegetables\r\n
\r\nBow Ties with Cannellini Beans and Spinach\r\n
\r\nHeirloom Pumpkin with Blue Cheese Crostata\r\n
\r\nAsparagus, Jack and Feta Cheese Frittata\r\n
\r\nMom\'s Mac \'n\' Cheese\r\n
\r\nBroccoli-Cheese Polenta Pizza\r\n
\r\nMocha Pumpkin Cheesecake\r\n
\r\nGoat Cheese with Honey Dip\r\n
\r\nRicotta-Green Onion Gnocchi\r\n
\r\nHerb and Cheese Scones\r\n
\r\nRotini with Cheesy Zucchini\r\n
\r\nTomato and Camembert Tart\r\n
\r\nSpinach and Jack Cheese Bread Pudding\r\n
\r\nPhyllo Cheese Triangles\r\n
\r\nNectarine Cream Cheese Tartlets\r\n
\r\nAvocado, Mushroom, Spring Onion Frittata

\r\n\r\n

Other top cheese are: Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food (yep, it\'s on the list with 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg).

\r\n\r\n

Try these cheesy recipes to up your calcium intake:\r\n
\r\nPasta with Four Cheeses and Tomato\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nRoasted Beets with Meyer Lemon Olive Oil\r\n
\r\nSpinach Strata\r\n
\r\nCheese Grits and Corn Pudding\r\n
\r\nSquash Blossom Fritters\r\n
\r\nBlue Cheese Spread\r\n
\r\nAsparagus Omelet\r\n
\r\nSwiss Cheese Onion Crostini\r\n
\r\nGrilled Pitas with Caramelized Onions and Goat Cheese\r\n
\r\nWhole Wheat Pita Pizzas with Vegetables\r\n
\r\nBow Ties with Cannellini Beans and Spinach\r\n
\r\nHeirloom Pumpkin with Blue Cheese Crostata\r\n
\r\nAsparagus, Jack and Feta Cheese Frittata\r\n
\r\nMom\'s Mac \'n\' Cheese\r\n
\r\nBroccoli-Cheese Polenta Pizza\r\n
\r\nMocha Pumpkin Cheesecake\r\n
\r\nGoat Cheese with Honey Dip\r\n
\r\nRicotta-Green Onion Gnocchi\r\n
\r\nHerb and Cheese Scones\r\n
\r\nRotini with Cheesy Zucchini\r\n
\r\nTomato and Camembert Tart\r\n
\r\nSpinach and Jack Cheese Bread Pudding\r\n
\r\nPhyllo Cheese Triangles\r\n
\r\nNectarine Cream Cheese Tartlets\r\n
\r\nAvocado, Mushroom, Spring Onion Frittata

Cereal

cereal, calcium cereal Fortified ready-to-eat cereals can provide from 236 to 1043 mg of calcium. \r\n

Soy Beverage

calcium, soy milk, soy soy milk

Calcium-fortified soy milk has 368 mg of calcium per cup.

\r\n\r\n

Use it in smoothies, pour it over cereal and try it in recipes like this one for Banana Cake.

\r\n\r\n

Parents monitoring their children\'s health, as well as anyone concerned about intake of estrogen, should be aware that soy contains plant estrogens.

Sardines

sardines, calcium sardines

Sardines already score points for having low levels of contaminants and high levels of omega-3 fatty acids. But the little fish also give you 325 mg of calcium per 3 ounces.

\r\n\r\n

Try this recipe for Sardine and Potato Salad with Romesco Sauce on even non-sardine lovers.

Milk

milk, calcium milk One cup of skim milk has 306 mg of calcium and 83 calories. The better news? Chocolate milk is also a good source of calcium with 288 mg.\r\n

\r\nRecipes:\r\n
\r\nBlack and White Bread Pudding\r\n
\r\nLemon Beehive Cake\r\n
\r\nCajeta (Dulce de leche)\r\n
\r\nBasmati Rice Pudding\r\n
\r\nSalmon Pie\r\n
\r\nQuinoa Hazelnut Scones\r\n
\r\nGluten-Free Chocolate Cupcakes\r\n
\r\nPeanut Butter Banana Bread\r\n
\r\nBanana Cake\r\n
\r\nGooey Fudge Cake\r\n
\r\nCherry-Vanilla Ice Cream

Tofu

tofu, calcium tofu

One half cup of firm tofu contains 253 mg of calcium and only 88 calories.

\r\n

Try the versatile protein in these recipes:\r\n
\r\nEggplant and Zucchini Lasagna\r\n
\r\nSpicy Tofu and Asparagus Stir-Fry\r\n
\r\nLo Mein with Tofu, Snow Peas and Carrots\r\n
\r\nTofu Onion Dip\r\n
\r\nVegetable Stew Nicoise with Tofu\r\n
\r\nPortobello Mushroom with Spring Onion Tofu Stuffing and Quinoa\r\n
\r\nFarmers Market Potato Surprise\r\n
\r\nTurkey Sausage and Egg Strata\r\n
\r\nJapanese Spinach Soup\r\n
\r\nRice Noodle and Vegetable Stir-Fry

\r\n

Salmon

salmon, canned pink salmon, calcium canned pink salmon

Pink salmon offers 181 mg of calcium per three ounces.

For the most sustainable salmon option, choose wild Alaskan salmon, which is both free of contaminants and fished sustainably, according to the Environmental Defense Fund\'s Seafood Selector.

\r\n

Recipes:
\r\n Honey-Lime Wild Salmon \r\n
Red Chili-Rubbed Salmon \r\n
Salmon Pie \r\n
Teriyaki Salmon with Gingery Chard \r\n
Curried Stir-fry Salmon \r\n
Horseradish Crusted Wild Pacific Salmon
\r\n Toasted Sesame Wild Salmon \r\n
Wild Salmon with Ginger and Green Onions
Sesame Wild Salmon with Bok Choy

Collard Greens

collard greens, calcium collard greens

A half cup of collard greens has 178 mg of calcium and 31 calories.

\r\nRecipes:\r\n
\r\n Collard Greens with Bacon and Cider Vinegar \r\n
\r\n Southern Vegetable Saute \r\n
\r\n BBQ Chicken with Collard Greens and Crushed Sweet Potato \r\n
\r\n Red Bean and Collard Gumbo \r\n
\r\n Hot Collard Slaw \r\n
\r\n Apple Cider Braised Greens

Molasses

molasses, calcium molasses

One tablespoon of blackstrap molasses offers 3.5 mg of iron, 172 mg of calcium and 47 calories.

\r\n\r\n

You can always make some gingerbread, or, for something different and seasonal, try these recipes:

\r\nRecipes:\r\n
\r\nRoasted Ham with Molasses, Bourbon and Pecans\r\n
\r\nGluten-Free Ginger-Molasses Cupcakes\r\n
\r\nGingerbread with Warm Lemon Sauce\r\n
\r\nBBQ Pork Sandwiches\r\n
\r\nMiddle Eastern Puffs\r\n
\r\nWild Rice and Lentil Dumplings in Tomato Sauce\r\n
\r\nBBQ Chicken with Collard Greens and Crushed Sweet Potato\r\n
\r\nMesquite Smoked Pork with Braised Greens and Honey Baked Beans\r\n
\r\nIndian Pudding\r\n
\r\nButtermilk-Rye Rolls\r\n

keywords: