Full-fat dairy from grass-fed cows also contains some vitamin K2. Protein, phosphorus and vitamin K2 are all very important for bone health ( 8 , 9 ). Not only is dairy rich in calcium, it also contains large amounts of protein and phosphorus, all of which are important for optimal bone health.
Skim or fat-free milk
An 8-ounce cup of skim milk contains 325 mg of calcium, which is nearly a third of the daily adult calcium requirement. Skim milk also has higher amounts of vitamins than whole milk because of fortification.
Calcium in Cow's Milk
Whole, 2%, 1%, and skim milk all provide similar amounts of calcium per cup — about 300 mg. For reference, according to the National Institutes of Health1, the recommended daily intake of calcium is 1,000 mg for women under 51 and men under 71. For women over 51 and men over 71, it's 1,200 mg.
The researchers found no significant difference in the numbers of arm or hip fractures between those who drank one glass of milk a week or less and those who drank two or more. When the team did a similar study with 330,000 male health professionals, again milk didn't seem to make a difference to fracture rates.
Undoubtedly, cow's milk is an excellent source of calcium, with 1 cup (8 fluid ounces) providing 309 milligrams or 24% of your Daily Value. Calcium is vital for building and maintaining healthy bones and teeth and ensuring the heart, nerves and muscles function properly.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
It is commonly believed that the only nutrients needed for healthy bones and, therefore, the only ones that can enhance the fracture healing process are vitamin D and calcium [58].
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Calcium and diet
Dairy products, such as cheese, milk and yogurt. Dark green leafy vegetables, such as broccoli and kale. Fish with edible soft bones, such as sardines and canned salmon. Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
Sweet, delicious and loaded with calcium, 1½ cups of dried figs give you 362 milligrams of calcium. You can slice dried figs and add them to everything from oatmeal to yogurt, or try them in this delicious recipe for Quinoa Salad with Figs and Mint.
Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat. Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation.
Yogurt stands out for healthy bones
No significant associations were seen for other dairy foods. In another study, people who regularly ate yogurt had higher bone densities than those who did not; cheese had little effect and cream appeared to make bones more brittle.
Getting enough calcium and vitamin D in your diet can help maintain bone strength and lessen your risk of developing osteoporosis.
Calcium supplements and osteoporosis medications can stop bone loss -- which allows the bone to rebuild itself, Diemer explains. "But the body needs 'encouragement' to rebuild bone," she adds. "The skeleton needs to be under stress so it will get stronger." That's why exercise is important for better bone health.
Activities like walking, running, jumping, and climbing are especially good for building bone. They are called weight-bearing activities because they use the force of our muscles and gravity to put pressure on our bones. The pressure makes the body build up stronger bone.
Figs, oranges, blackcurrants, and blackberries are worth adding to your diet. They're fruits with the highest amounts of easily absorbable calcium.
Milk naturally provides nutrients such as protein, vitamin B2 and B12 and minerals including calcium, phosphorus, potassium and iodine. Therefore calcium supplements are not an adequate replacement of milk and other dairy products.
Plain Yogurt
Straining out the extra whey in yogurt makes Greek yogurt thick, creamy and higher in protein but lower in calcium. Regular yogurt delivers almost twice the bone-strengthening mineral calcium. One serving of plain yogurt (3/4 cup) contains 263-275mg of calcium and Greek yogurt contains 180-212mg.