The Recommend Daily Allowance for calcium for most adults (19 to 50 years old) is 1,000 milligrams. Natural ways to get calcium into your diet include these top-five dairy and non-dairy sources.

Dairy Sources: 2 ounces Swiss cheese = 545 mg; 1 cup plain yogurt = 488 mg; 2 ounces Monterey Jack cheese = 423 mg; 2 ounces part-skim mozzarella cheese = 414 mg; and 2 ounces cheddar cheese = 409 mg.

Non-Dairy Sources: 1 cup calcium-fortified orange juice = 350 mg; 2 tablespoons blackstrap molasses = 344 mg; 1 cup enriched soy beverage = 300 mg; 2 slices calcium-fortified bread = 160 mg; and ½ cup cooked spinach = 122 mg.

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