Many people avoid milk these days because it contains saturated fat, allergenic proteins, lactose and frequent traces of contamination. Others have dairy allergies and feel unwell after consuming dairy products.
Dairy foods are known to contribute to allergies, skin problems, asthma, stomach upset, gas, diarrhea, and constipation. Some people experience major benefits when they give up dairy foods that may include a drop in blood cholesterol levels, weight loss, relief from allergies, asthma, indigestion and chronic stomach problems.
Milk has also been linked to Type 1, or juvenile onset, diabetes and other serious conditions. Luckily there are many other good sources of calcium and recent research suggests keeping your bones strong depends more on preventing calcium loss from the body rather than boosting calcium intake.
Prevent Osteoporosis
Some cultures that consume little or no dairy produce and typically take in fewer than 500 milligrams of calcium a day, generally have low rates of osteoporosis. Today, many scientists believe exercise and other factors have more to do with preventing osteoporosis than calcium intake.
Almost all calcium in the body is found in the bones with a tiny amount in the bloodstream, which is responsible for important functions such as muscle contractions, transmission of nerve impulses and maintaining the heartbeat.
We regularly lose calcium from our bloodstream through urine, sweat and feces. It is renewed with calcium from bone or from the diet. Bones are constantly broken down and made anew. Up until the age of 30 or so, we build more bone than we lose.
Later, the bones tend to break down more than build up. The loss of too much bone calcium can lead to fragile bones or osteoporosis. How rapidly calcium is lost partly depends on the kind and amount of protein you eat, as well as other diet and lifestyle choices.
High Protein Diets and Calcium Loss
A number of factors affect calcium loss from the body. Diets high in protein cause more calcium to be lost through the urine. Protein from animal produce is much more likely to cause calcium loss than protein from plant foods which may be one reason vegetarians tend to have stronger bones than meat eaters. Diets high in caffeine and sodium along with smoking also increase calcium losses in the urine.
Vegetarian Diets
Exercise is one of the most important factors for bone health. Pilates and yoga are excellent choices. Getting enough sun is important as sunlight allows the body to manufacture the bone-building hormone vitamin D. A vegetarian diet that consists of plenty of fruits and vegetables helps to keep calcium in the bone and consuming calcium from plant-based sources, especially green vegetables and beans, provides the building blocks for good bone building.
Good Sources of Calcium
Exercise and a diet moderate in animal protein will help to protect your bones. People who eat plant-based diets and are active probably have lower calcium needs. However, it is still important to eat calcium-rich foods every day.
Good sources of calcium are: sweet potato, kale, cauliflower, broccoli, brussels sprouts, butternut squash and carrots. Good legume and grain sources include: black beans, chickpeas, northern beans, soy beans, pinto beans and lentils, soymilk, tofu, whole grains, corn tortillas and rice milk. Fruits to eat are dried figs, raisins, oranges and orange juice.
Join the Conversation