Contents:
- Medical Video: 5 Calcium Rich Foods Than Milk | High Calcium Foods
- Just drink milk, does it meet calcium needs?
- Can you drink milk too often?
- Then what food should I consume to meet calcium needs?
- Do I need to take calcium supplements?
Medical Video: 5 Calcium Rich Foods Than Milk | High Calcium Foods
"Frequently drinking milk so that it gets higher". Maybe you have heard that advice since you were little. Milk does contain calcium which is good for bone health. However, is it enough to consume calcium from milk alone? How much milk should be consumed so that calcium needs are met and bones become strong? Can milk be replaced with other foods?
Just drink milk, does it meet calcium needs?
Calcium is a mineral that plays an important role in maintaining healthy bones and teeth. Many people who think that consuming milk alone is enough to meet their daily calcium needs and make their bones healthy. Actually in one glass of milk, whether it's full milk, low fat, or without fat, there is 300 mg of calcium in it.
In fact, according to the Indonesian Ministry of Health, adult calcium needs in one day is 1100 mg. Meanwhile, children need between 1000-1200 mg of calcium per day. That way, at least everyone must consume milk 3-4 times a day so that calcium is fulfilled.
Can you drink milk too often?
To meet calcium needs only by drinking milk, then you have to drink milk often enough in one day. For some people this will increase the calorie requirements too, if not properly regulated.
Moreover, you already have excess weight and drink milk that has high fat. This will only make a lot of fat in your stomach. Not to mention the levels of high sugar contained in milk will also increase your calorie intake.Instead of making the bones stronger, it can actually make your weight scale soar.
Then what food should I consume to meet calcium needs?
Not that you have to stop drinking milk at all. Actually, this depends on how you regulate the food calories that enter your body and prevent them from being excessive.
In addition, you can also eat foods that also contain high calcium. Milk is not the only food source of calcium, there are many foods that you can put in your diet every day so that your calcium needs are met.
Here are some examples of foods that contain high calcium - besides milk:
- Side dishes. Many types of side dishes that contain high calcium such as salmon and various other types of marine fish. Tofu can also be added to your diet, because it contains calcium too.
- Vegetables. Vegetables that have high calcium are vegetables with dark green leaves such as spinach, broccoli and mustard greens.
In addition, calcium can also be found in various processed dairy products, such as yogurt and cheese.
Do I need to take calcium supplements?
If you consume a variety of calcium-source foods regularly, you are less likely to experience calcium deficiency. Make sure if all the foods you eat have a variety of types. For example, in one day you drink milk, eat fish, and eat spinach.
An example of sharing these foods will help you meet your daily calcium needs. Not only that, you can also get other vitamins and minerals contained in these diverse foods.
