by Cindy Tabacchi

Created on: May 18, 2009   Last Updated: June 17, 2009

Increasing your daily calcium intake doesn't necessarily mean increasing your consumption of dairy products. While most dairy products, like cheese, yogurt and milk, are good sources of calcium, this important mineral is found in a wide variety of foods. For those people who are unable to consume milk or milk products, getting enough calcium can be a challenge. Fortunately, there are many other calcium rich foods to choose from.

Choosing calcium fortified versions of foods already enjoyed is an easy way to increase dietary calcium. One eight ounce glass of calcium fortified orange juice provides 35% of an adult's daily requirement of calcium. Ready-to-eat breakfast cereals provide 35-100% of our day's calcium. Switching to calcium fortified versions of foods you already consume can significantly increase the amount of calcium in your usual diet.

Dark leafy greens, like kale, collards and turnip greens, are packed with calcium. They also contain significant amounts of vitamins, other minerals and dietary fiber. Beans have a fair amount of calcium as well. A bowl of navy bean with kale soup (one cup beans and cup curly leaf kale) is a delicious, low-fat, natural way to consume 15% of the calcium needed per day. A cup of cooked turnip greens provides 20% of your daily calcium. Dark leafy greens are one of the easiest ways to add calcium and other nutrients to your diet. Fresh greens can be washed, dried and stored in the refrigerator to be incorporated into salads, stir-fry dishes, casseroles, or wraps. They can also be added in small amounts, finely chopped, to meatloaf, zucchini bread and carrot cake for a nutrient boost.

Sardines and salmon canned with bones are high in calcium. While many people wouldn't rush to open a can of sardines and dig in, there are many recipes that result in delicious, calcium-packed entrees. How about trying salmon cakes or sardine fritters with lemon herb sauce?

Almonds are a delicious calcium rich snack. Sliced almonds can be added to salads, cereals, vegetables and desserts. Finely chopped almonds make a delicious crunchy coating for chicken or fish, and almond meal is a nutrient packed addition to baked goods. Sesame seeds are also a good source of calcium that can be added to salads, stir-fry dishes and baked goods. Ground sesame seeds, called tahini paste, can be spread on toast or crackers or enjoyed as a vegetable dip.

Some fruits can provide dietary calcium. Fresh figs and apricots contain calcium, and dried figs and apricots are even higher in calcium because removing water concentrates the nutrients in the fruit.

Dairy foods are well known for their calcium content. Milk and yogurt are high in calcium and are frequently fortified with vitamin D, which helps our bodies utilize the calcium we consume. Cheese is a concentrated source of calcium, but many people are unable to eat dairy products. Fortunately, there is a wide variety of foods that are good sources of this important mineral.

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