Top 6 in Top 10 foods rich in calcium with health benefits.
Whether there are mixed opinions about whether to use cow's milk or not. But undeniably cow's milk is one of the best and cheapest sources of calcium. A cup of cow's milk has 276 to 352 mg depending on whole milk or nonfat. The calcium in milk is well absorbed by the body. In addition, milk also provides protein, Vitamin A and vitamin D. Goat milk is an excellent source of calcium, providing 327 mg per cup. In a nutshell, if you drink 1 cup of milk a day, you provide your body with 27-35% of your daily calcium needs.