How much milk and dairy should we eat?

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The reason why we have a separate group for these foods is because they are such excellent sources of calcium. Human beings need plenty of calcium to ensure that they develop strong bones and teeth during childhood and adolescence and maintain this strength throughout their lives to prevent osteoporosis. Milk, yoghurt, maas, and cheese are all excellent sources of calcium. One glass of milk can supply 300 mg or more of calcium to the body, which represents a third of the Recommended Daily Allowance (RDA) which is 1000 mg calcium/day for adults, especially women. .