Milk remains a practical source of calcium, with about 300 milligrams per glass, plus protein and, often, added vitamin D for better absorption. If dairy does not suit you, fortified plant milks, leafy greens, beans, and canned fish can help meet daily needs without much effort.
Essential Concepts
Milk: calcium, protein, vitamin D
Alternatives: fortified plant milks, greens, beans, fish
Aim for 3 to 4 calcium-rich servings daily
Essential Concepts: Lysine is an essential amino acid the body cannot make, so it must come from food or supplements. It supports protein synthesis, collagen, calcium absorption, muscle repair, and may help reduce herpes outbreaks, bone loss, and anxiety.
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Milk can be a nutritious addition to an adult diet, but it isn’t essential—and the right choice depends on your health needs, preferences, and values. From lactose intolerance to ethical and environmental concerns, there are plenty of reasons some adults may choose milk alternatives instead.
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Essential Concepts
Cottage cheese is a high-protein, low-calorie dairy food that can support muscle maintenance, satiety, and weight control. It also provides calcium, vitamin B12, selenium, and phosphorus, though sodium and fat vary by brand, so the label matters.
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Gelatin is a protein derived from collagen that may support joint comfort, digestion, skin elasticity, wound healing, and appetite control. It can also provide amino acids that aid tissue repair and may help with sleep, bone health, and blood sugar balance.
Essential Concepts
Gelatin: protein from collagen
Possible benefits: joints, skin, digestion, sleep, appetite
Use as part of a balanced diet
Essential Concepts: Daily brushing, flossing, low-sugar eating, and regular dental visits help prevent cavities, gum disease, and inflammation. Good oral care is also linked to better heart health, stronger treatment outcomes in HIV/AIDS, safer care in Alzheimer’s disease, and healthier bones in osteoporosis.
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