Sources of Calcium - Best Calcium Rich Foods Sources

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.

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

Cereal Tarts with Yogurt and Fresh Fruit
Trout with Beet-Horseradish Yogurt Sauce and Green Garlic Oil
Grilled Fruit Kebabs with Crunchy Yogurt Dip
Citrus Yogurt Mousse with Strawberry and Raspberry Sauce
Yogurt Cake with Blueberry Sauce
Cucumber and Winter Purslane Yogurt Salad
Bulgur Bean Burgers
How to Make Viking Apple Cake
Rhubarb and Strawberry Fool
Creamy Cucumber-Dill Salad
Beet and Dandelion Salad
Feta 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.

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).

Try these cheesy recipes to up your calcium intake:
Pasta with Four Cheeses and Tomato
Eggplant and Zucchini Lasagna
Roasted Beets with Meyer Lemon Olive Oil
Spinach Strata
Cheese Grits and Corn Pudding
Squash Blossom Fritters
Blue Cheese Spread
Asparagus Omelet
Swiss Cheese Onion Crostini
Grilled Pitas with Caramelized Onions and Goat Cheese
Whole Wheat Pita Pizzas with Vegetables
Bow Ties with Cannellini Beans and Spinach
Heirloom Pumpkin with Blue Cheese Crostata
Asparagus, Jack and Feta Cheese Frittata
Mom's Mac 'n' Cheese
Broccoli-Cheese Polenta Pizza
Mocha Pumpkin Cheesecake
Goat Cheese with Honey Dip
Ricotta-Green Onion Gnocchi
Herb and Cheese Scones
Rotini with Cheesy Zucchini
Tomato and Camembert Tart
Spinach and Jack Cheese Bread Pudding
Phyllo Cheese Triangles
Nectarine Cream Cheese Tartlets
Avocado, Mushroom, Spring Onion Frittata

Cereal

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

Soy Beverage

calcium, soy milk, soy soy milk

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

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

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.

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.

Recipes:
Black and White Bread Pudding
Lemon Beehive Cake
Cajeta (Dulce de leche)
Basmati Rice Pudding
Salmon Pie
Quinoa Hazelnut Scones
Gluten-Free Chocolate Cupcakes
Peanut Butter Banana Bread
Banana Cake
Gooey Fudge Cake
Cherry-Vanilla Ice Cream

Tofu

tofu, calcium tofu

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

Try the versatile protein in these recipes:
Eggplant and Zucchini Lasagna
Spicy Tofu and Asparagus Stir-Fry
Lo Mein with Tofu, Snow Peas and Carrots
Tofu Onion Dip
Vegetable Stew Nicoise with Tofu
Portobello Mushroom with Spring Onion Tofu Stuffing and Quinoa
Farmers Market Potato Surprise
Turkey Sausage and Egg Strata
Japanese Spinach Soup
Rice Noodle and Vegetable Stir-Fry

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.

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