The recommended daily dose of calcium is 700 milligrams in both women and men. Translated in the food language this means:
2 glasses of milk or,
2 cups of yogurt or,
approximately 80 grams of cheese.
The good news is that you don't have to eat greasy foods, to get calcium. The same amount of calcium is found either in the skimmed milk, or the natural one. This is the same, taking into consideration all the dairy products.
Some of the top calcium-rich foods are:
1. Cheese
2. Yogurt
3. Milk
4. Sardines
5. Dark leafy greens like spinach, kale, turnips, and collard greens
6. Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)
7. Fortified orange juice
8. Soybeans
9. Fortified soymilk (Not all soymilk is a good source of calcium, so it's best to check the label.)
10. Enriched breads, grains, and waffles
Food is always the best source for calcium. Calcium is a key nutrient for your body to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Everyone can benefit from eating calcium-rich foods, limiting foods that deplete calcium, and getting enough magnesium and vitamins D and K, that help calcium to do its job.
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