We all need calcium to keep our bones and teeth strong and healthy – and it’s easy to get your fix from everyday dairy foods. Here’s how your favourite dairy products stack up.
We may know we need calcium, yet less than half of us are getting enough every day, according to Osteoporosis Australia.
Getting the right amount is as easy as eating three serves of dairy a day. The Recommended Daily Intake (RDI) for calcium is 1000mg for women under 50 and men under 70.
After these ages, we need more calcium (1300mg) as we start to lose bone density at a faster rate. Teens also need more (1300mg) as this is when we lay down the foundation for strong bones.
Few other foods contain the same amount of calcium as dairy. Look for the many healthy, low-fat options so you’re not adding unwanted saturated fat.
However, some dairy foods, such as cream cheese, don’t contain as much calcium as others. There are non-dairy options too, like calcium-fortified soy milk, soy yoghurt or some tofu. Tinned salmon with bones, almonds and leafy greens also add calcium to your day.