Nutrition Myth

DAIRY IS THE ONLY DIETARY SOURCE FOR CALCIUM

Contributor: Evolution Nutrition

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We’ve all been told to drink milk for strong bones. While it’s true that milk, cheese and other dairy products are rich in bone-building calcium, they are far from being the only sources of this essential mineral, making this a nutrition myth to leave behind.

The Institute of Medicine recommends a daily dietary allowance of 1,000 milligrams of calcium for adults between the ages of 19 and 50, and 1,200 milligrams for women over 50. The best way to meet these recommendations is with a variety of calcium-rich foods including:

Leafy greens such as kale and spinach
Broccoli
Sardines
Soybeans and tempeh
Low-fat dairy such as milk and yogurt
Foods that are calcium-fortified

Including several sources of calcium in your daily meal plan, avoiding excess alcohol and smoking, performing weight-bearing exercises and maintaining a healthy weight can all help support bone growth and prevent bone loss and osteoporosis.