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