Excellent for maintenance of our adult bones and needed for the normal development of bones in children, calcium is an essential nutrient for a healthy life so it’s a must-have in our diets.
We get calcium from all kinds of places, but one of the best and most well-known sources is from cow’s milk. Cow’s milk along with other forms of dairy like cheese and yogurt are full of calcium which makes it an important addition to the diets of kids and adults alike.
But what is calcium and how much can you get in milk? How exactly does it help our bodies repair and build?
How much calcium is in milk?
• In a 100ml glass of cow’s milk, you’ll find about 120mg of calcium.
To give you some idea of how much calcium that is, we’ll need to ask the question of how much calcium do you need in a day? The NHS recommends a daily intake of 700mgs of calcium for adults between 19 to 64 and that means, with just a couple of glasses of milk a day along with the rest of your dietary intake, you’ll be well on the way to getting all the calcium you need.
Why is calcium important in the diet?
Calcium plays an important role in our diets for a number of reasons, including growth, bone maintenance and repairs.
• Calcium is needed for the maintenance of normal bones - Calcium is needed for normal bone health, acting as one of the central nutrients that keeps them properly maintained and healthy.
• Calcium is needed for the maintenance of normal teeth - Just as for bone health, calcium is important for the maintenance of normal teeth
What foods are high in calcium?
Many of the foods and drinks that are high in calcium fall under the dairy category. Milk, cheese, and yogurt are good sources of calcium, and can be some of the easiest and quickest ways to get the nutrient into your everyday diet.
Besides milk and dairy products, there are other foods that can be sources of calcium, including kale and okra, fish with edible bones such as sardines, bread and anything made with fortified flour, and soya-based drinks with added calcium :
Frequently Asked Questions
Is milk the best source of calcium?
Milk is certainly one of the best sources of calcium out there, bringing in a large amount of calcium in just a few glasses. There isn’t much difference between the kind of milk you buy and the amount of calcium you get either, so you can buy which ever milk suits your tastes and still know that your body is getting the nutrients whether you prefer whole or semi-skimmed.
What drinks are high in calcium?
Besides cow’s milk, you can also find calcium in most fortified drinks, including soy drinks and other nut-based and seed-based drinks such as almond or oats. You can also find fortified fruit juice in supermarkets that help top up your calcium levels.
What should I eat for calcium?
There are numerous sources of calcium in all kinds of food, with cow’s milk offering the best source. Some of other sources include kale, bread, and fortified flour, along with non-dairy milk alternatives fortified with calcium. For a more examples, visit the NHS’ page on calcium here.
How can I get 1,000 mg of calcium a day?
Fortunately, many foods have some form of calcium in them, so it isn’t too hard to get close to a 1,000 mg calcium target each day.
The key is to try to eat a balanced diet while incorporating recognised sources of calcium, such as milk and cheese, in your meals throughout the day. You can find out how much calcium is in each food source you eat in a day by checking out the nutrition information which can normally be found on the food’s packaging.