Calcium is essential to maintaining healthy teeth and bones. And now there is some research that shows that calcium might help with blood pressure control, says Tara Collingwood, a registered dietitian (RDN) in private practice in Orlando, Florida. But do you know how much calcium you need each day, and which foods will get you the most bang for your buck when it comes to calcium intake?

Women and men ages 19 to 50 need 1,000 milligrams a day, according to the Dietary Guidelines for Americans, 2020-2025. The recommended amount is 1,200 milligrams per day for women over 50 years old and men over 70. Collingwood says she recommends people always try to get calcium through food first, because it is absorbed better by the body. But if you can’t, it’s OK to turn to supplements. If you’re worried you aren't getting all your milligrams in, check out the list below for some calcium-rich choices.

1. Yogurt

A portable way to put calcium in your diet, yogurt is also a good source of protein (with Greek yogurt containing the highest amount of protein per serving). If you are looking to limit added sugars, consider plain yogurt as a base and mix in some fresh berries for a dose of fiber. This satisfying and healthy afternoon snack with almost 50% of your daily calcium needs.

2. Milk

Also a good source of protein, milk is our most common supply of calcium. It is often fortified with vitamin D, which helps your body absorb calcium more effectively. If you’re allergic to milk or lactose intolerant, look for soy milk that is fortified with calcium as an alternative, says Collingwood.

3. Romano and Swiss cheese

These varieties have the highest amount of calcium of all the cheeses, according to Collingwood. Since cheese is also high in fat, you’ll want to consume it in moderation. Serve four small slices of Swiss with whole wheat crackers for an extra serving of whole grains. Or choose Romano cheese to top your pastas, instead of Parmesan, for a bone-building supplement.

4. Tofu

Look for tofu that says on the label that it’s processed with calcium in order to gain maximum benefit from this vegetarian staple, which is derived from soybeans. Tofu is also a good source of a variety of vitamins and minerals.

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