Why Calcium Matters: Recommended Intake and Best Foods to Include

Calcium supports bones, teeth, muscle contraction, cardiac rhythm, and clot formation. Adults should aim for roughly 1,000–1,500 mg each day. Include dairy (milk, curd, cheese), soybeans, almonds, pulses, figs, radish, carrots, and dark‑green vegetables. Complement these foods with vitamin D sources like oily fish, egg yolks, or moderate sun exposure for optimal absorption.