Diets rich in milk and milk products provide essential nutrients that include calcium, potassium, vitamin D, protein, riboflavin, niacin, vitamin B12, phosphorus and vitamin A. The nutrients found in milk and dairy products reduce the risk of weak bones throughout the life cycle.
The intake of calcium is especially important during childhood and adolescence because bone mass is being built during this time. Failure to build strong bones during these years will result in weak bones that usually lead to osteoporosis in later years.
How much calcium do I need?
People in different stages of the life cycle need different amounts of calcium. Experts at the Institute of Medicine recommend the following amount of calcium each day as an adequate intake.
| Age | Adequate Intake (AI) |
|---|---|
| 1-3 years | 500 mg |
| 4-8 years | 800 mg |
| 9-18 years | 1,300 mg |
| 19-50 years | 1,000 mg |
| 51+ | 1,200 mg |
In order to meet your calcium needs, the Dietary Guidelines for Americans recommend three cups of milk or calcium rich dairy foods each day.
But I do not like milk (or have an allergy or sensitivity to milk)...
If you don't like dairy products or can't tolerate milk, it is important to consume other foods that are fortified with calcium so you can meet the recommended amounts needed for strong bones. Many leafy greens have compounds in them that can make the calcium unavailable. Be sure to include a variety of foods in your diet to get the calcium you need.
Below is a list of non-dairy foods that are good sources of calcium:
- Calcium fortified orange juice
- Tofu, fermented and set in calcium
- Calcium-fortified soy beverages
- Kale (one cup, cooked provides almost 2/3 the amount of calcium in a glass of milk)
- Breakfast cereals fortified with calcium
- Salmon (3 ounces with bone provides about 2/3 the amount of calcium in a glass of milk).
Are there other health benefits of dairy foods?
Yes, the nutrients in dairy have been associated with reduced risk for other health conditions. Specifically calcium, potassium and magnesium are linked to decreased blood pressure. In addition, several studies have linked intake of dairy foods with reduced risk for certain types of cancer, such as breast cancer and colon cancer.
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