Why do not you need to drink milk to get enough calcium?

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Calcium is an essential nutrient required from foods to help our bodies do their best work: keep us alive and healthy. Although we commonly associate calcium with bone and dental health, it has many other very important functions in the body. Drinking milk and consuming other dairy products has long been considered the best way to obtain this dietary calcium. Well guess what? You do not need to drink milk to get enough calcium! There are many other foods that are high in calcium and many of these are actually higher than dairy products. In fact, dairy products are actually linked to causing health problems instead of making it healthier.

So, what is all this controversy about and we have to drink milk to get enough calcium?

What is calcium?

Calcium, one of the most abundant minerals in the body, plays an important role in bone health, blood coagulation, muscle function and nervous communication, in addition to maintaining a healthy heart rate. Just a small proportion Calcium circulates in our blood, while the rest is stored in our bones for bone function. Fortunately, our bodies maintain a strict regulation of calcium that can be found in our blood and can release calcium reserves from our bone stores when necessary. Unfortunately, if the body does not get enough calcium in the diet, the reserves in the body can become depleted and cause serious health problems. This can lead to a condition in children known as rickets, And osteoporosis in later life. Osteoporosis, in particular, is a major threat to public health and, along with low bone mass, at present It affects more than 44 million men and women over the age of 50 in the United States, which is more than half the American population.

Last but not least, to absorb calcium efficiently, the body also needs adequate amounts of vitamin D and magnesium. For example, the body uses magnesium to convert vitamin D into its active form, and this vitamin D then it promotes the absorption of calcium.

How much Calcium do we need?

The recommendations of dietary intake. for calcium in America they stand out in a set of reference values ​​that vary according to the population group. The RDA is one of these sets of reference values, which represent the average daily intake level that is sufficient to meet the nutrient requirements of almost all healthy people (97% – 98%).

The recommended dietary intake (RDA) in mg per day for calcium are:

Year old)

Recommended dietary allowance (RDA)

9 – 18 years

1300 mg

19 – 50 years

1000 mg

Women over 50

1200 mg

Males over 50

1000 mg

71+ years

1200 mg

However, these recommendations are questionable because they are definitely not universal, since they are based on Americans, who have some of the highest rates of noncommunicable diseases in the world. At UKFor example, your guidelines for adults indicate that 700 mg should be sufficient, and the World Health Organization states that 500 mg per day is enough to maintain health; but they also allow calcium losses and increase this recommendation to 800 – 1000 mg per day. These increased calcium losses are attributed more frequently to diets that are acidic and high in sodium, animal proteins and processed foods, on which most diets are based in the USA. UU

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What's wrong with drinking milk?

"Drink 3 glasses of milk a day for strong bones and teeth!" This is a motto that many of us are familiar with and, frankly, most of us confess. But how much of this is based on evidence? Is this common knowledge based on the main marketing schemes of the dairy industry? In fact, there is little research that relates milk directly to these positive results and the dairy industry Spend hundreds of millions of dollars each year on advertising and research that supports your claims, which for the most part promotes milk as a nutritious source of calcium that can help you avoid osteoporosis that paralyzes bones. However, there are lots of investigations into what causes this condition and, ironically, one of them It is a diet with excess protein in the diet, in which milk is high. Regardless of the amount of calcium-rich foods you eat, if they also have a high protein content, the greater the risk of a negative calcium balance and the greater the loss of calcium. .

In addition to this, the consumption of dairy products such as milk creates an acidic environment in the body that triggers the release of calcium from the bones to buffer our blood and restore the balance of our pH levels. In doing so, calcium is lost in our urine causing a deficiency and increasing the risk of developing osteoporosis. Interestingly, many populations of people around the world who do not drink milk or consume dairy products actually have a very low incidence of osteoporosis compared to some of the populations with the highest consumption and highest incidence of the disease.

I still can not drink milk?

Of course he can! Milk is still a great source of calcium. Just be wary of the types you are drinking and consider the rights of the animals. We recommend drinking raw organic milk. This means that the milk that comes from grass-fed cows is not homogenized and is not pasteurized. When milk is pasteurized It destroys loads of the nutrients that made it beneficial in the first place. This process is done to kill any harmful bacteria that may be present, but doing so also kills the good bacteria. In fact, the risk of getting sick from bad bacteria is very low and usually occurs along with another health problem.

6 non-dairy sources rich in calcium

Many People, for various reasons, do not drink milk despite nutritional reasons. Some the crops do not use milk or simply do not exist for them, the vegans avoid all animal products and an increasing number of people are lactose intolerant (this simply means that they lack the enzymes necessary to break down the sugars in the milk), while than others Simply choose not to drink it. Believe it or not, you do not need milk to get enough calcium and these people still meet your calcium needs. It can not be denied that milk and other dairy products contain a high amount of calcium, but only 30% From this it is really absorbed; In addition they are also high in sugars and proteins. Fortunately, there are other foods rich in calcium that are not only healthier but also highly alkaline foods, free of animal proteins.

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1. Leafy greens

Get your vegetables from a diet based on leafy vegetables! Between These vegetables, bok choy, kale, parsley, broccoli and watercress are great sources of available calcium, of which more than fifty% is absorbed Along with the known benefits of eating vegetables, these vegetables also have a high magnesium content, which we know is essential for a healthy absorption of calcium. Keep in mind that some dark green leaves, especially Spinach and silver beet, although rich in calcium also contains oxalates that can bind to calcium and interfere with absorption.

2. Sardines

For a sustainable animal source try the sardines with the bones! They are full of calcium and vitamin D, with a total of 350 mg of calcium in a 100 g serving. If they come from sustainable fisheries, these small fish are an excellent alternative to some of the larger and less sustainable fish. Oysters, tuna and salmon are also sources rich in calcium, but be sure to be attentive to that seal of sustainability.

3. Rice milk and other milk alternatives

There are many varieties of non-dairy milk that have been fortified not only with calcium but also with vitamin D, which allows you to enjoy your usual milk drinks and, at the same time, provides your body with up to 30-40% of its daily needs of calcium. These drinks include rice fortified with calcium, almonds, soy, oats, coconut and hemp milk. Just be sure to check the food labels because sometimes they are not fortified or have added sugars.

4. Seaweed.

Some seaweeds such as nori, which is popular in Japanese culture, are a great source of calcium. Other varieties with high calcium content include agar, seaweed and wakame and contain up to 10 times more calcium than milk, along with loads of essential vitamins and minerals. Now that is a nutritious blow.

5. almonds

Although there is calcium in other varieties of nuts, almonds have the most! They are an excellent addition to anyone's diet that provides a lot of different nutrients that will keep their skin glowing (vit E) and their intestines moving (fiber).

6. Sesame seeds / Tahini

Sesame seeds are an extremely nutritious source of calcium and sesame seeds without peel are even better. Tahini is an extension made from ground sesame seeds and is distributed very well on their whole toast or mixed in a salad.

Other nutritional sources of calcium include tempeh, edamame beans, figs, white beans and spirulina. A well-balanced diet of whole foods that includes a variety of these plant-based foods can provide your body with plenty of calcium to meet all recommendations, plus a touch of nutritional goodness.

Therefore, the answer is "NO", we do not need to drink milk to get enough calcium. We do not need to drink milk at all!

Source: https://www.foodmatters.com/article/why-you-dont-need-to-drink-milk-to-get-enough-calcium

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