3. Milk
Milk is a rich, cheap, and good source of calcium. Either cow or goat milk, both are rich in calcium. One cup of cow milk provides 257mg (whole milk) or 350mg (non-fat milk). Goat milk gives 237mg calcium from one cup. As with calcium, milk is also a rich source of protein and vitamins (A and D). Remember that calcium from dairy products, such as milk, cheese, and yogurt, is easily absorbable than calcium from plant sources.
Dairy products are the richest source of calcium, but dairy foods may be unsuitable for some people, such as lactose intolerants. They don’t have to worry because we have other non-dairy foods that high in calcium.
