A mineral that builds bones and strengthens bones, helps in muscle reduction and heartbeat, assists with courage functions and blood clotting. Teens 20 years and younger should strive to consume about 1,300 milligrams per day. Individuals 50 years and older need about 1,300 milligrams per day. Everyone else should strive for about 1,200 milligrams per day. Milk and other diary foods such as yogurt and most cheeses are the most excellent sources of calcium. In addition, dark green leafy vegetables, fish with edible bones, and calcium equipped foods supply significant amounts.