Try it: If sardines seem scary, eating them with foods you already like can help you venture into new flavor territories. This Italian sardine salad is a tasty place to start. Hard cheeses like parmesan or Romano pack about to mg of calcium in one ounce.

Other cheese varieties are good sources, too, with cheddar at mg per ounce and part-skim mozzarella at mg per ounce. Try it: Use s uper-thin slices of hard cheese to top a pizza or salad extra credit for including calcium-rich kale and other bitter greens. These nutritious greens are often overlooked, but a chopped and cooked 1-cup serving contains almost mg of calcium, says Zeratsky.

Try it: Sauté turnip greens with olive oil and garlic and toss over pasta, or substitute for other greens in your favorite recipes. Try it: Add a half-cup to your avocado toast to boost your protein intake; cottage cheese also contains about 11 to 14 grams of protein but watch out for sodium levels, which can be more than mg per serving.

Did you know a whole orange contains 65 mg of calcium? Try it: Make an orange and a handful of almonds your afternoon pick-me-up, or toss segments over baked fish. One cup contains to mg of calcium. Try it: Use a tablespoon or two in coffee instead of creamer.

Just 1 ounce or 2 tablespoons of toasted sesame seeds, for example, packs a whopping mg of calcium. The same amount of chia seeds will get you mg. Try it: Sprinkle seeds on top of your salad, oatmeal, or smoothie bowl for added texture.

Collard greens contain an amazing mg of calcium in one cup cooked and chopped. Try it: Sauté and add to a veggie frittata, subbing collards for a portion of what the recipe calls for in broccoli or kale.

Almonds are a go-to snack for a reason. Just one serving roughly ¼ cup, or the amount you could hold in your hand packs tons of heart-healthy unsaturated fats, protein, and fiber to tame your hunger, as well as—you guessed it—nearly mg of calcium!

Try it: Snack on them alone or get creative by making your own granola with toasted almonds and cherries. If you prefer, frozen yogurt also contains about mg per half-cup serving.

Calcium-set tofu is a bone-friendly choice, especially if you avoid animal products. Look for varieties made with calcium sulfate, suggests the NIH. Try it: Use it instead of regular milk on cereal, in your coffee, or as a latte.

White beans, such as Great Northerns, contain almost mg of calcium per cup, alongside 19 grams of protein and 12 grams of fiber. Try it: Toss over pasta with greens , add to citrus salad , substitute for traditional red beans in your favorite chili recipe, or whip up a satisfying white bean dip.

This mild cheese contains mg of calcium per half-cup, and adds 14 grams of protein. Ricotta is versatile in both sweet and savory dishes.

Try it: Top with honey and figs for a delicious light dessert, make homemade pierogi , or add to oatmeal for a protein boost, too. You would probably never guess that rhubarb contains mg of calcium per cup.

Try it: Top yogurt with poached rhubarb, make cobblers or muffins, or dress up a mixed drink such as a mimosa with a spoonful of stewed rhubarb. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.

Arricca SanSone writes for CountryLiving. com, WomansDay. com, Family Circle , MarthaStewart. com, Cooking Light, Parents. com, and many others.

Sardines are a high-protein food , plus possess heart-healthy fats as well as important micronutrients like vitamin B12, selenium and phosphorus.

One cup of store-bought whole milk kefir contains milligrams calcium 30 percent DV. Very high in probiotics, kefir can contain more than 50 species of probiotic bacteria and yeasts. Milk is a quality source of vitamins A and D.

Cows grazing on grass produce a higher level of heart-healthy, fat-soluble vitamins than milk that comes from factory-farm cows. Leafy green vegetables are loaded with nutrients and very good for you. Most of them are high in calcium, especially collard greens, spinach and kale.

One cup about grams of chopped collard greens nutrition contains approximately milligrams calcium 27 percent DV. There are many types of yogurt, all of which are high in calcium. According to the U. Department of Agriculture, grams of unsweetened, whole milk Greek yogurt about one cup contains about milligrams calcium 20 percent DV.

Plain Greek yogurt , in particular, contains more protein and less sugar than regular yogurt. Tofu is a great source of protein, along with other key micronutrients like manganese, calcium and selenium. Each serving is also low in tofu calories, with just 70 calories in grams.

One serving of feta cheese weighing about 28 grams contains milligrams calcium 14 percent DV. One cup about grams of cooked navy beans contains approximately milligrams calcium 13 percent DV.

Like other beans and lentils, navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.

Department of Agriculture, one regular scoop 28 grams of whey protein powder contains roughly 95 milligrams calcium 9 percent DV. The constituents of whey protein provide high levels of essential amino acids , including branched-chain amino acids.

It is the bioactivity of these proteins that gives whey protein its many beneficial properties. Just one tablespoon about nine grams of dried, whole sesame seeds contains approximately 88 milligrams calcium 9 percent DV.

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium. One cup approximately grams of cooked amaranth grain contains about milligrams calcium 12 percent DV.

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It also helps keep your digestive system regulated. One cup of prepared edamame beans contains milligrams calcium 8 percent DV. Edamame is relatively low in carbs and calories, but rich in protein, fiber and an array of important micronutrients.

One ounce approximately 28 grams of almonds nutrition provides about 74 milligrams calcium 7 percent DV. In the medical world, almonds nutrition is respected due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants.

A half cup about 80 grams of cooked okra nutrition contains approximately 62 milligrams calcium 6 percent DV. Okra is a high-fiber food and half of its nutrition is a soluble fiber in the form of gums and pectins.

Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present. Figs can be consumed either raw or dried, which affects the nutritional value. Thus, grams of raw figs nutrition contains about 35 milligrams calcium 4 percent DV.

When dried, the health benefits of figs increase to milligrams calcium 16 percent DV. More than 10 million U. adults are affected by osteoporosis, which is one of the leading causes of broken bones in the elderly and affects more women than men.

The greater the peak bone mass people achieve when they are younger, the longer they can delay osteoporosis or loss of bone mass at a later age. Calcium intake remains important as someone reaches older age.

Studies have shown that consuming calcium-rich foods is associated with a decreased risk of certain types of cancer, especially colon and rectal cancers. The evidence is not currently strong enough to recommend calcium supplements for the prevention of colon cancer, but eating foods with calcium may have the same effect.

Certain clinical studies have found that there is a connection between higher calcium intake from foods high in calcium and lower body weight.

It is believed that calcium in the diet can bind to fat in the digestive system, helping it be excreted and possibly preventing some fat absorption, therefore helping lower the amount of calories that actually contribute to fat gain. Foods high in calcium help relax smooth muscle tissues found in the veins and arteries.

Calcium can also help prevent blood clotting and help reduce blood pressure. In fact, the DASH diet Dietary Approaches to Stop Hypertension recommends a diet high in calcium-rich foods like yogurt or kefir because these are foods that help improve blood pressure. Note: The natural fat found in dairy products has been shown to have certain benefits, so full-fat dairy is recommended over low-fat dairy.

The recommended daily allowance RDA for calcium is 1, milligrams a day for adult men and women under the age of The RDA increases to 1, to 2, milligrams a day for adults 50—70 and older, since more calcium is needed to protect aging bones. In many parts of the world, most adults get less calcium than they need for overall health, especially bone health.

Compared to other minerals, we need a higher amount of calcium each day — making foods high in calcium very important for a number of reasons. In fact, we are thought to have enough calcium in our bodies to constitute 2 percent of our total body weight.

Elemental calcium is important because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits.

The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. Be sure to note the serving size number of tablets when determining how much calcium is in one serving.

Calcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating.

In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best.

Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers.

Depending on your medications, you may need to take the supplement with your meals or between meals. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you. Manufacturers are responsible for ensuring that supplements are safe and claims are truthful.

Some companies have their products independently tested by U. Pharmacopeial Convention USP , ConsumerLab. com CL or NSF International. Supplements that bear the USP , CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution.

Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you. Calcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement.

Your body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses mg or less at mealtimes.

Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for individuals with low stomach acid more common in people over 50 or taking acid blockers , inflammatory bowel disease or absorption disorders.

Dietary calcium is generally safe, but more isn't necessarily better, and excessive calcium doesn't provide extra bone protection. If you take calcium supplements and eat calcium-fortified foods, you may be getting more calcium than you realize.

Check food and supplement labels to monitor how much total calcium you're getting a day and whether you're achieving the RDA but not exceeding the recommended upper limit. Be sure to tell your doctor if you're taking calcium supplements. There is a problem with information submitted for this request.

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Products and services. Calcium and calcium supplements: Achieving the right balance Calcium is important for bone health. See how much you need and how to get it.

By Mayo Clinic Staff. Be sure to choose a wide variety of foods, to help your bones get all the other nutrients they need. To see whether you're getting enough calcium from what you eat and drink, you can use this online calculator , from the University of Edinburgh.

Calcium-rich food chooser. It's important to note that while 1 cup contains more calcium than a cup of cow's milk, this is much more than a typical serving size.

One handful of almonds makes a nutritious snack, with a 1-ounce serving providing about 13 g of healthy mono- and poly-unsaturated fats. These unsaturated fats may play a role in decreasing total and "bad" LDL cholesterol levels and reducing one's risk for heart disease.

Almonds are a great ingredient to add to smoothies, salads and more. Pictured Recipe: Creamsicle Breakfast Smoothie. If you are not a fan of plant-based milk, then drinking calcium-fortified orange juice could be another option for meeting your calcium needs. According to the Dietary Guidelines for Americans , 1 cup of orange juice counts as one serving of fruit, so enjoying juice in moderation is a way to up your calcium intake.

Pictured Recipe: Homemade Oat Milk. Looking for a dairy-free and nut-free plant-based alternative to cow's milk? Oat milk may be the answer.

Like almond milk, oat milk has calcium carbonate added in the fortification process. While you can make your own oat milk, commercially made versions will offer more nutrients due to fortification. Also, keep in mind that oat milk is a low-protein beverage 3 g per cup that does not have comparable amounts to its cow's milk and fortified soy beverage counterparts.

Pictured Recipe: Caprese Stuffed Portobello Mushrooms. One 1. Some fresh mozzarellas may also contain healthy bacteria, also known as probiotics, which may help support the digestive and immune systems and fight against inflammation in the body.

Mozzarella cheese is super versatile, too. Add it to your favorite pasta, pizzas, risotto or salad, or eat it as is. Get More: 21 Recipes Using Fresh Mozzarella Cheese.

Pictured Recipe: Lemon-Garlic Sardine Fettuccine. Sardines are rich in omega-3 fatty acids , which are important for brain health, heart health, eye health and more. They are also one of the few food sources of vitamin D , and also a source of iron, vitamin B12, vitamin E, magnesium and zinc.

You won't even notice that you have eaten the tiny bones because they become completely softened in the canning process—and they offer an added calcium boost.

Add sardines to salads, toasts and pasta. Pictured Recipe: Easy Salmon Cakes. Like canned sardines, you will also get calcium and vitamin D from canned salmon, partially thanks to the completely softened—and edible—bones.

Salmon is another protein-rich fish with heart-healthy omega-3 fats and B vitamins, potassium and selenium. Choosing canned seafood is a budget-friendly way to add more fish to your diet. Pictured Recipe: Cocoa-Chia Pudding with Raspberries. While fortified soymilk does not have more calcium than cow's milk it contains about the same amount , it is the only plant-based milk alternative that is nutritionally comparable to milk.

It often has nutrients added, such as calcium and vitamin D, it's a good source of protein 6 g per cup , and it's low in saturated fat. You can drink a glass of this plant-based drink to replace cow's milk for similar nutritional benefits to meet your daily requirements.

Calcium is an important nutrient , necessary for overall good health, as well as for some specific things—like bone and teeth health, blood clotting, and muscle, nerve and heart function.

Dairy is one of the top sources of calcium, but there are also good plant-based sources. It's important to remember to eat a varied diet to make sure you're getting all the necessary nutrients your body needs.