Got milk? Guzzle a glassful to get the daily dose of calcium, a macromineral crucial for the healthy development of bones and teeth.

But that’s not all — calcium also offers a helping hand in muscle function, blood clotting, nerve signaling, hormone secretion, and blood pressure.

And alongside its sidekick, Vitamin D, calcium helps ward off osteoporosis.

While getting too much calcium from dietary sources is rare, taking too many calcium supplements maycarry some risk for kidney stones formation or heart disease, though the research is inconclusive.

What You Need:

  • 1,000 mg

How to Get It:

  • Quench calcium thirst with milk (300 mg per cup—ice cream counts too!)
  • Yogurt (300 mg per cup)
  • Cheddar cheese (303 mg per 1.5 ounces)
  • Tofu (258 mg per ½ cup)
  • Bok Choy (79 mg per ½ cup)
  • Spinach (115 mg per ½ cup)
  • Rhubarb (174 mg per ½ cup)

What’s Too Much:

  • 2,500mg