Are dairy products really the best source of calcium?
Just recently after an elimination diet it turned out that I had sensitivities to dairy and gluten. I actually used to have a full blown dairy allergy where my chest would get completely blotching, I would be tender to the touch, I would get a sinus headache, you name it. So I have had experience with being dairy free but what do you think the first thing was that came to my mind? Calcium! Where am I going to get calcium to support healthy bone growth? Also, is dairy even the best source of calcium to begin with? I will share with you some alternative sources for calcium but first let’s look in to what bones are actually made of. Calcium is not the nutrient that contributes to healthy and strong bones. Here is what bones are actually made of:
Calcium, Potassium, Magnesium, Manganese, Silica, Iron, Zinc, Selenium, Boron, Phosphorous, Sulfur, Chromium, and traces of 64 other minerals.1
Therefore, Calcium is not the only component we need in our diets to support healthy bones. One of the most important of these minerals is Magnesium. Why is it so important? One of the roles of Magnesium is aiding in absorption and utilization of calcium in the body.2 Therefore too much calcium can actually inhibit the absorption of Magnesium.2 So most importantly in your foods, there needs to be a balance. Here are some examples of foods with calcium and magnesium.
Almonds and Almond Butter (my favorite!)2Beans (black beans in particular are great for magnesium, garbanzo, lentils, etc.)2Seeds (pumpkin seeds, sesame seeds and tahini)2Dark Leafy Greens (Such as spinach, broccoli, kale, swiss chard, bok choy, etc.)2Seaweeds(kelp, kombu, wakame, etc.)3 Soups that are made with bones in them (such as bone broths)3
There are many ways that you can incorporate these foods in to your daily diet. For example, add seaweeds in soup for a little extra calcium.2I have also sautéed them in garlic and extra virgin olive oil and added organic whole grain or black bean pasta to it. Beans and seeds are always a delightful addition to a salad of luscious greens. You can even make black bean burgers with these ingredients! The possibilities are endless! Most importantly have fun making new concoction of delicious treats with these delightful foods! I know I do!
Yes milk is a source of calcium but it also contains a high amount of phosphorous and low amount of magnesium. The ratio of phosphorous and calcium in milk can actually interfere with absorption of calcium.2 Therefore, dairy should not be a staple for calcium in your diet. Too much calcium and you can actually throw your body out of whack and create an imbalance which has been linked to osteoporosis, alzhiemers, and hypertension.1 I am not against the consumption of dairy though if you are able to have it. As you have probably heard in several different places, moderation is key.
The quality of the milk plays a large role in how healthy it is. Grain/corn fed, conventional dairy contain more omega 6 fatty acids with are pro inflammatory and more than likely are from animals given GMO feed, injected with antibiotics, not given access to the outdoors, nor was the welfare of the animal considered.4If you can have milk and you do not have a dairy allergy, the best way to go is getting full fat organic milk. This ensures that the cattle have not been treated with antibiotics, were not fed feed with GMO containing ingredients and also were raised humanely. Grass fed and Raw milk are ideal, if you have the access to a farm that sells it. Raw milk is full fat and not pasteurized which still contains the proteins that are responsible for killing bacteria and pathogens.5 Please DO NOT try to go and milk a cow yourself! There are standards for selling raw milk and inspections that need to be made. And why full fat? Skim and reduced fat milk have been processed and stripped of the fat soluble vitamins and contain oxidized cholesterol! Also, organic dairy has been found to have a greater amount of CLA6and PUFAs mainly Omega 3s.6,7
So in conclusion, no you are not going to get weak bones or osteoporosis from not drinking milk. (As said above too much can actually give you osteoporosis!) In general, I would actually recommend incorporating these alternative sources of calcium to your diet than solely getting calcium from milk. I hope this provided some insight that there are indeed other ways that you can acquire calcium in your diet from other non-dairy sources.
References:
1. Thompson RBarnes K. The Calcium Lie II. Brevard, N.C.: Take Charge Books; 2013.
2. Anneser A., Thyr S. Refined To Real Food. Exeter, N.H.: J.N. Townsend Pub.; 2005.
3. Colbin A. Food And Healing. New York: Ballantine Books; 1986.
4. USDA. Organic Agriculture. USDA website,http://www.usda.org/wps/portal/usda/usdahome/navid=organic-agriculture. Accessed October 27, 2015.
5. Boyd T. FAQ Dairy. The Weston A Price Foundation for Wise Traditions in Food, Farming and Healing Arts. http://www.westonaprice.org/health-topics/faq-dairy/Published 2009. Accessed October 28, 2015.
6. Bellon S, Penvern S, ed. Organic Farming, Prototype for Sustainable Agricultures. France; Springer 2014: 295-312
7. Boyd T. FAQ Dairy. The Weston A Price Foundation for Wise Traditions in Food, Farming and Healing Arts. http://www.westonaprice.org/health-topics/faq-dairy/Published 2009. Accessed October 28, 2015.
