Calcium plays an important role in muscle contraction, blood clotting, and bone health. When your diet provides enough calcium, your body deposits it in your bones, where it rebuilds and strengthens bone tissue. Bone formation starts in childhood, increases during adolescence, and continues until about age 25. After 25, your daily calcium intake helps maintain bone health. If calcium levels in the body drop below normal, calcium will be taken from bones and put into the blood to be used for other body functions. That's why it's important at all ages to consume enough calcium to maintain adequate levels in the body.

Nearly half of U.S. children and adults do not eat enough calcium, and more than 80 percent of women in Maricopa County get less than the daily recommended levels of calcium. According to the National Academy of Sciences, children ages 4-8 need 1000 milligrams of calcium a day, and older children and teenagers ages 9-18 need about 1300 milligrams a day so their bone density can increase. Adults age 19-50 and men aged 51 to 70 need at least 1000 milligrams of calcium daily to decrease their risk of osteoporosis and maintain bone. Women over age 51 and men over the age of 70 need at least 1200 milligrams a day.The Institute of Medicine updated the Recommended Dietary Allowances for calcium and Vitamin D in December 2010. The National Osteoporosis Foundation recommends that postmenopausal women not on estrogen take even more, about 1500 milligrams a day. It is possible to get too much calcium. More than 2500 milligrams of calcium per day may be harmful and is not recommended for ages 19 to 50. Adults over the age of 50 should not consume more than 2000 mg per day.

Calcium is an essential nutrient for bone health. It is found in a wide variety of foods and beverages. You can get the calcium you need everyday without extra calories, by choosing lowfat, calcium-rich foods.

The Nutrition Facts label on food packages lists the calcium content in a standard-size serving of the food, shown as a Percent Daily Value. This figure is based on 1000 milligrams of calcium per day. To find out the milligrams of calcium in each serving, drop the percent sign, and add a zero at the end. For example, 10 percent equals 100 milligrams of calcium. A food is considered a rich source of calcium if it has at least 100 milligrams of calcium in a standard serving.

The food group that has most foods with concentrated calcium is the Milk, Yogurt, and Cheese Group. Look for foods in this group that are also low in fat. For example, a cup of nonfat fruit yogurt contains 320 milligrams of calcium. Nonfat, reduced-fat, and whole milk contain almost equal amounts of calcium, so you can choose lowfat alternatives and still get the calcium you need.

Calcium from plant sources is also important for your health. Good sources of calcium in the Fruit Group and the Vegetable Group include: calcium-treated tofu, turnip greens, kale, bok choy, oranges, and broccoli. A half cup of cooked turnip greens provides 100 mgs of calcium. Fortified orange juice and fortified soy milk are excellent sources of calcium, each providing about 300 mgs per cup.

Foods in the Bread, Cereal, Rice, and Pasta Group that contain calcium include: fortified cereals and pasta, and corn tortillas that contain lime.

Some calcium-rich foods in the Meat and High Protein Group include: canned sardines with bones, almonds, and cooked dried beans. For example, 1 cup of cooked pinto beans provides 80 mgs of calcium.

In order to get 1000 milligrams of calcium in one day, you could eat 1 cup of nonfat yogurt, 1 cup of lowfat milk, 1 orange, a bean tostada with cheese, and a half cup of broccoli. To increase calcium in your daily diet, check food labels to see which of your favorite foods are good sources of calcium and try to eat them often. Foods such as soups, casseroles, and cooked cereal can be fortified with calcium by adding nonfat powdered milk. Cook more green vegetables such as kale, and look for high-calcium recipes. Building healthy bones by getting plenty of calcium can help slow down bone loss.

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