To get your daily calcium intake, you need to eat 3 servings of dairy products.
Cereals, bread, meat, vegetables, and fruits also contain calcium.
Nutritionist and endocrinologist Yulia Atamanova spoke about this.
The expert named products for covering the daily calcium requirement in a conversation with the publication Gazeta.Ru .
How to get your daily calcium requirement
As Atamanova explained, an adult needs 1,000 milligrams of calcium per day.
For men over 70 and postmenopausal women, the daily requirement is higher – 1,300 milligrams.
To meet the norm, you need to eat 3 servings of dairy products per day.
One serving is 200 milliliters of milk or fermented milk products, 100 grams of cottage cheese, 125-150 grams of yogurt or 30 grams of cheese.
But it is important to take into account, the nutritionist continued, that calcium is not only found in dairy products: it is contained in cereals, meat, bread, vegetables, and fruits.
If you're not sure you're getting enough calcium from dairy, use a calcium calculator.
It can be easily found online, ” Atamanova noted.
For those who do not get enough calcium from food, the doctor advised using supplements (500 milligrams per day).
