13. Whey protein
Whey protein is rich in calcium; we can get 200mg calcium (or 20% of the recommended daily intake) from a one-ounce (28 grams) scoop of whey protein. Whey protein is also rich in protein and easily digested amino acids. Whey protein also plays a role in weight loss and improves blood glucose control.
Finally, calcium is essential for all people, in all age groups, both sexes, and patients and healthy individuals. We need calcium, but also, we should take it with suitable amounts to avoid hyper and hypocalcemia; thus, we should be aware of the recommended daily intake that matches our age, sex, and health status.