Most people insist on drinking milk to strengthen bones. But do you know that apart from milk, there are many such foods which contain more calcium? If taken in the right quantity, it can protect the bones from diseases like osteoporosis.
According to the International Osteoporosis Foundation (IOF), cheese is the best and easiest source of calcium. Let us understand how much more calcium is there in cheese than milk and which is best for you.
How much calcium is needed in a day?
Male (19 to 70 years): Requirement of about 1000 mg calcium daily.
Women: Women are more at risk of osteoporosis, so they need about 1200 mg of calcium every day.
Due to calcium deficiency, bones become weak and the risk of fracture increases.
How much calcium is there in milk and cheese?
200 ml cow-buffalo milk: about 240 mg calcium
200 ml sheep milk: about 380 mg calcium
30 grams hard cheese: about 240 mg calcium
This means that by eating just 30 grams of cheese, you can get the same amount of calcium as you get by drinking 200 ml of milk.
Which thing is most beneficial?
There are many types of cheese and the amount of calcium in them varies. See how much calcium is there in each item.
200 grams of fresh cheese (cottage, ricotta, mascarpone) 138 mg 60 grams of soft cheese like Camembert, Brie 240 mg 60 grams of feta cheese 270 mg of 60 grams of mozzarella 242 mg calcium 30 grams of cream cheese 180 mg
Why is Vitamin D important?
Just taking calcium does not make bones strong. The body needs Vitamin D to absorb calcium properly. If there is a deficiency of Vitamin D, then even after consuming calcium, its effect is reduced.
Sunshine is the best source: By sitting in sunlight for 15-20 minutes daily in the morning or evening, the body gets natural Vitamin D.
Complete with food also: Be sure to eat fortified foods (which have Vitamin D added) like eggs, mushrooms, milk and curd.
Take supplements if needed: If you are not able to get enough Vitamin D from sunlight and diet, then taking supplements after consulting a doctor is also beneficial.
Which people should pay more attention?
Some people should pay special attention to calcium and vitamin D, because they can easily develop bone related problems.
Pregnant and lactating women: At this time, more calcium is needed for the development of the child.
Elderly people (50+): With increasing age, bones become thin and weak.
Post-menopausal women: At this age, the density of bones starts decreasing rapidly, due to which the risk of fracture increases.
People with symptoms of calcium deficiency: Those who have frequent pain in bones or joints, feel weakness or get fractures frequently, should also take special care.
If you cannot drink milk every day then there is no need to take tension. Include 30-60 grams of hard cheese or other high-calcium cheese in your diet daily. This will keep the bones strong, reduce the risk of fractures and prevent osteoporosis.