Top 10 Food Sources of Calcium

Also see Top Sources of Vitamin C, Vitamin E, Iron and Calcium

By Annie Bell Muzaurieta

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 1000 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.

1. Yogurt

yogurt, calcium yogurt

Plain, non-fat 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.

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You can always make a yogurt and granola parfait, or add some yogurt to Grilled Fruit Kebabs. Or try this recipe for Yogurt Cake with Blueberry Sauce.

2. 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.

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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).

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Try these cheesy recipes to up your calcium intake:
\r\n Penne with Prosciutto and Slow-Simmered Leeks
\r\n Tomato, Portobello and Mozzarella Melts
\r\n Smoky Root Vegetable Gratin\r\n

3. Cereal

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

4. Soy Beverage

calcium, soy milk, soy soy milk

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

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

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5. 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.

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

6. 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.