• Milk is a convenient calcium source.got milk image by Leticia Wilson from Fotolia.com
  
  Calcium is an essential mineral that allows you to build bones and teeth and helps slow bone loss during aging. Getting regular, moderate amounts of calcium can help prevent osteoporosis and colon cancer and may help regulate your weight and blood pressure. Though milk and dairy are usually the first calcium sources people turn to, they represent only some of the many calcium-rich foods available.
  
  

Dairy Products

• Yogurt is a superior calcium source.yaourt image by danimages from Fotolia.com
  
  Milk and dairy products provide some of the highest calcium counts and are often the most accessible source of calcium. With 415 mg of calcium, the best dairy-based calcium source is a cup of plain, low-fat yogurt, while a cup of fruit-flavored yogurt has a slightly lower calcium content. Just behind yogurt as a top dairy calcium source is cheese, including high-calcium varieties such as Swiss, part-skim mozzarella, provolone and cheddar. Meanwhile, milk, often the nutritional poster child for calcium, contains slightly less of the mineral than yogurt or cheese. With 306 mg of calcium in a cup of skim milk, it is nonetheless a top calcium source.
  
  

Vegetables

• Textured collard greens are chock-full of calcium.collard greens leaf texture image by Jo?¡êo Freitas from Fotolia.com
  
  Many vegetables provide plenty of calcium and can easily add to or supplement calcium intake from other sources. Opt for dark, leafy green veggies such as collard greens, bok choy or kale to get the most calcium from plant sources. Other vegetables high in calcium include turnip greens, broccoli and spinach. As a reference point, the calcium content in a glass of milk can be found in 1 1/2 cups of cooked kale, 2 3/4 cups of cooked broccoli or 8 cups of cooked spinach.
  
  

Beans and Legumes

• Add black-eyed peas to your meal for a simple, high-calcium side.black eyed beans image by Martin Garnham from Fotolia.com
  
  Beans and legumes provide another often overlooked yet great source of calcium, and are an easy option for vegetarians or those who are lactose-intolerant. Some of the most calcium-filled beans and legumes are boiled black-eyed peas, boiled chickpeas (garbanzo beans), boiled green peas and canned baked beans. Whether beans and legumes serve as the foundation of a meal or just a side dish or snack, eating them regularly can be a convenient way to fulfill your body's calcium needs.
  
  

Beverages

• Check orange juice labels to find a calcium-fortified variety.orange and orange juice image by Kovac from Fotolia.com
  
  These days, there are numerous calcium-enriched beverages on the market which can help you get the daily recommended dose of calcium. A cup of calcium-enriched soy milk contains 368 mg per cup, about a third of the daily calcium needs of 19- to 50-year-old adults. Other calcium-rich picks in liquid form include fortified orange juice (oranges are already a good calcium source on their own) and rice milk. These drinks can be mixed in with cereal, smoothies or sauces to conveniently up your calcium intake.