Is milk consumption truly beneficial for strengthening your bones?
In a shift from traditional beliefs, experts are now recommending that certain groups, including children aged 9 to 18 and older adults, consume more calcium to cater to their specific needs for growth and bone density maintenance. However, the optimal daily calcium intake remains a topic of debate among experts, with the United Kingdom recommending only 700 milligrams.
Contrary to popular belief, evidence suggests that people can have strong bones without relying heavily on milk. Instead, a diverse range of foods rich in calcium can contribute to maintaining bone health.
Leafy Green Vegetables such as spinach, kale, collard greens, broccoli, bok choy, Chinese cabbage, and mustard greens, are excellent sources of calcium. These vegetables also contain vitamin K and magnesium, which aid calcium absorption and promote bone strength.
Fatty Fish with Soft Bones, like sardines and salmon canned with bones, are another rich source of calcium. These fish also provide vitamin D, which is crucial for calcium absorption.
Nuts and Seeds, including almonds, Brazil nuts, sunflower seeds, and chia seeds, offer good amounts of calcium and beneficial fats for bone health.
Tofu and Fortified Plant Milks can be excellent non-dairy calcium sources. Tofu set with calcium, as well as calcium-enriched soy, almond, oat, or rice milks, can provide significant amounts of calcium.
Other nutrients, such as Vitamin K from leafy greens and fermented foods like natto, and Magnesium from nuts, seeds, legumes, and leafy greens, further promote calcium utilization and bone density.
While increasing calcium intake can increase bone density by up to 3 percent in short-term studies, the long-term benefits, such as a reduced risk of fractures, are less clear. A study published between 1999 and 2003 found that over a third of the studies received funding from the dairy industry, raising questions about potential bias.
In contrast, a study on older adults in Australia found that increasing dairy consumption from 2 servings to 3.5 servings per day resulted in an 11% reduced risk of falls and a 33% reduced risk of fractures. However, it's important to note that these gains were too small to meaningfully reduce fracture risk.
The U.S. dietary guidelines recommend that adults consume 1000 milligrams of calcium per day. However, with age, the body's ability to adapt to low calcium levels declines, potentially leading to calcium being pulled from bones, weakening them. Therefore, it's crucial for individuals to maintain a consistent and adequate calcium intake throughout their lives.
In conclusion, while milk has long been associated with calcium intake, a variety of foods, including tofu, bony fish, leafy vegetables, fortified orange juice or plant-based milks, and fermented dairy products like yogurt and cheese, can provide calcium in forms that help build and maintain strong bones. Dr. Nieves advises, "If you like milk, drink it. If you don't like milk, or if you can't tolerate it, use some other source."
Sources: [1] Harvard Health Publishing. (2020). Calcium: How much do you need every day? Retrieved from https://www.health.harvard.edu/staying-healthy/calcium-how-much-do-you-need-every-day
[2] Mayo Clinic. (2021). Calcium: Essential for a healthy body. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium/art-20043967
[3] NutritionFacts.org. (2019). Calcium: Beyond Dairy. Retrieved from https://nutritionfacts.org/video/calcium-beyond-dairy/
[4] Harvard Health Publishing. (2018). Vitamin K and the bones. Retrieved from https://www.health.harvard.edu/staying-healthy/vitamin-k-and-the-bones
[5] NutritionFacts.org. (2019). Magnesium and Bone Health. Retrieved from https://nutritionfacts.org/video/magnesium-and-bone-health/
