An adequate calcium intake protects the vital functions of the body. Calcium is particularly well known for its role in strong bones and teeth. An adult's skeleton contains roughly one kilogram of calcium, and your diet needs to include calcium daily.
Dairy products and plant-based drinks fortified with milk are good sources of calcium. Consuming 350–500 grams of fat-free or low-fat dairy products per day is sufficient to meet the calcium, iodine and vitamin B12 needs, when the diet also includes legumes, dark green vegetables, fish, nuts and seeds. 10–20 grams of cheese is equivalent to 100 grams of milk.
Plant-based alternatives to milk should be preferred, such as drinks and other foods fortified with calcium, vitamin D, iodine and vitamin B12.