Some of the best sources for calcium include: cheese, yogurt, milk, sardines and fortified cereals and juices. Calcium is found in dairy as well as green leafy vegetables and fortified foods, among others.
Calcium is an essential component for health, as it is important for bone, teeth, muscle, nerve and heart health, according to the Mayo Clinic. Along with vitamin D, calcium may help prevent osteoporosis, high blood pressure, cancer and diabetes. When added with protein, three servings of calcium per day also helps to promote weight loss, says WebMD.
The amount of calcium people need per day depends on their age and sex, and those at the highest risk of calcium-related health concerns are children, adolescent girls and men and women older than 50. Most adults, however, need about 1,000 to 1,200 milligrams per day. Daily upper limits should not exceed 2,000 to 2,500 milligrams per day, depending on age and sex.
Some non-dairy sources of calcium include:
- Collard greens
- Broccoli rabe
- Bok choy
- Canned salmon
- White beans
- Fortified cereals
- Fortified orange juice
- Fortified soy milk
- Enriched breads and grains
Vitamin D is necessary for the body to absorb calcium, and some foods already contain vitamin D. Many calcium supplements include vitamin D as well, and sun exposure is another source of vitamin D.