We all need calcium for our bones. But many Americans are not meeting the recommendations for adequate calcium intake from food and supplements. It is not the sheer amount of calcium that counts. Even more important is the question of how the body deals with the mineral and how it is used to strengthen the bones. A new study has shed some light on this question, at least for women: Calcium from natural sources is better utilized for the bones than calcium from supplements. - (Picture by métrogirl @ Flickr)
Pros and Cons of milk
Milk and dairy products such as cheese are one major natural source of calcium. But we do not live in an ideal world. All good things tend to have their bad sides. In case of milk and cheese it is lactose (you may not tolerate it) or saturated fat (your doctor may have told you to avoid them).
Good veggie sources of calcium are dark green leafy vegetables - except spinach and card because they contain oxalic acid that makes most of the calcium unavailable for the body. Mineral water rich in calcium is also a good source that can replace milk.
By the way, reading medical blogs like this one gives you better odds of adequate calcium intake. According to a study in more than three hundred women, a higher level of knowledge (what you are supposed to get by blog reading) leads to a higher level of calcium.