Sources of calcium in the diet are very important for healthy bones, especially for women. Many people do not realize that they are calcium deficient until it is too late: daily calcium requirements can be as high as 1,500 milligrams, although most people need around 1,000 milligrams. By increasing your consumption of natural sources of calcium, you will ensure strong bones as you age, resulting in less breakage or potential for osteoporosis.

While calcium supplements can be useful, calcium is better absorbed when it is eaten with food, especially foods which contain vitamin D. Vitamin D helps the body to retain and store calcium, and many foods which are natural sources of calcium also contain vitamin D. These sources of calcium are healthy for other reasons as well: most of them contain a number of vitamins and minerals which promote health.

Dairy and animal products are a very efficient source of calcium. An eight ounce glass of milk or six ounce serving of yogurt has 300 milligrams, and cheeses are usually rich in calcium. 540 milligrams of calcium can be found in only two ounces of Swiss cheese, for example. Many dairy products come fortified with vitamin D to enhance absorption, and they can be eaten with a wide variety of foods, making it easy to increase calcium intake. Fish such as sardines, which are preserved with bones in, also good sources of calcium.

For vegetarians and others who want to avoid a high intake of animal products, there are a number of plant and animal sources of calcium. Leafy green vegetables and many nuts are high in calcium. If you are using leafy greens such as broccoli, spinach, chard, or mustard greens, be aware that they also contain oxalic acid, which can interfere with calcium absorption. To get the full benefit of the greens, cook them so that the oxalic acid is neutralized. In the case of nuts, remember that they are also high in fats, although the fats are healthy for you as long as you do not over consume. Many soy products are also fortified with calcium, including tofu and soy milk.

The wide variety of dietary sources of calcium mean that you can eat a healthy and balanced diet which meets your needs without being bored. A number of websites provide recipes which can help people meet their dietary requirements. If you eat a conscious and balanced diet with many sources of calcium, you should not need to rely upon a calcium supplement to meet your needs, although if you want to take calcium anyway to ensure that you are reaching your dietary requirements, take care to consume it with food.