The German Osteological Association (DVO) recommends that adults consume between 1000 and 1500 milligrams (mg) of calcium per day. You can easily meet this requirement by including foods and beverages that are rich in calcium in your diet. Dairy products such as cow's milk, yogurt, and cheeses like gouda and Emmental cheese are excellent sources of calcium. Green vegetables like spinach and broccoli, as well as calcium-rich mineral water (more than 150 mg of calcium per liter) are also great sources.
Low-fat dairy products are also high in calcium. Certain breakfast cereals and juices are fortified with calcium, making it easier to meet your daily needs. Seeds are also good sources of calcium, providing other important nutrients such as protein and healthy fats. Whey protein is an exceptionally healthy source of protein and contains approximately 12% of the recommended daily amount of calcium in each 1.2-ounce (33-gram) scoop.
Getting enough calcium is essential for keeping your bones strong and healthy. It's one of the main components of bones, so it's important to make sure you're getting enough in your diet. With the right combination of foods, you can easily get the recommended amount of 1200 mg of calcium a day.