Milk

There's no doubt milk is an important part of a balanced diet. Proteins, vitamins, minerals, and, most significantly, calcium are all abundant in it. Calcium helps to maintain bone health and structure, ensuring that your bones are stiff, strong, and robust. For adults under 50, the National Institute of Health recommends a daily dietary requirement of 1000 mg, and for older adults, 1200 mg.

Drinking milk is a great way to fulfill day-to-day dietary requirements, thanks to its rich nutrient profile and high calcium content. Depending on whether it's whole or nonfat milk, one cup (237 mL) of cow's milk has 306–325 mg. Dairy calcium is also very well absorbed. Furthermore, milk is high in protein, vitamin A, and vitamin D. Goat's milk is also a good source of calcium, at 327 mg per cup (237 mL).