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Facts that you always wanted
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Can mineral water replace milk as a source of calcium? 💧🐄

Calcium plays an important role in our bodies. It is essential for the strength of bones and teeth. It is also involved in the transmission of impulses in muscles and nerves. Children during growth, pregnant women and older people need a lot of calcium. So do people with osteoporosis. In fact, everyone needs a daily amount of calcium. In this article, you will learn how much calcium your body needs, what sources there are, and whether mineral water is a good source of calcium.


How much calcium do you need?

According to the German Nutrition Society, teenagers between the ages of 13 and 18 need 1,200 mg of calcium per day. The recommended amount for adults is 1,000 mg. Pregnant women also need 1,000 to 1,200 mg of calcium per day.


Which foods are high in calcium?

Milk and dairy products are particularly rich in calcium. A 200 ml glass of milk contains about 240 mg. Some vegetables, such as broccoli, cabbage, and arugula, and nuts are also good sources of calcium.


What about mineral water? Can it replace milk and dairy?

For a mineral water to be called calcium-rich, it must contain at least 150 mg of calcium per liter. In Germany, there are some waters that exceed this value, in some cases up to four times.


I have listed ten particularly calcium-rich mineral waters:



The leader is Obenauer Löwen-Sprudel with 680 mg per liter, or 136 mg calcium per 200 ml glass. This is not quite as much as a glass of milk, but one liter already covers 68 percent of the daily requirement. Since we should drink 2 to 3 liters of water per day anyway, the above mineral waters could easily cover our daily calcium needs. In addition, mineral waters are calorie-free and contain many other important minerals such as magnesium, hydrogen carbonate or sulfate. Studies such as those conducted by the Institute of Food Science and Human Nutrition in Hanover, Germany, confirm that the bioavailability of mineral waters is as high as that of milk.


My conclusion: Calcium-rich mineral waters are excellent substitutes for milk or dairy products 👍


Many greetings

Timo Bausch

Certified Water Sommelier



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About Timo Bausch

My fascination with mineral waters began in 2016 during my training as a Water Sommelier. Since then, I have been exploring the characteristics and diversity of water. In addition to pairing water with food, wine, coffee and other beverages, I offer the creation of water menus for restaurants and hotels. Furthermore, it is also important to me to draw attention to the importance of drinking water.

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