Dairy, Calcium and Osteoporosis

Dairy products contain calcium. In fact, it appears to be a common view in the Western world that an adult diet devoid of milk and other dairy products is unhealthy and will lead to weak bones and teeth.

The truth is a wide variety of vegetables, fruits, nuts, pulses and fish also contain calcium. This is good news for people who are allergic to milk or choose to avoid dairy products for other reasons.

Calcium

Calcium is an essential mineral. Ninety-nine percent of the body's calcium is stored in the bones and teeth and the rest has other functions in the body, such as muscle contraction (including heart muscle), the transmission of nerve impulses, blood clotting, blood pressure regulation and metabolic reactions.

The RNI, or reference nutrient intake (the minimal amount required to prevent deficiency) for calcium is set at 700 mg per day for UK adults. Three portions of dairy each day, such as a glass of milk, yogurt or piece of cheese provides this. Fish eaten with the bones, such as sardines and pilchards are also good sources of calcium.

Non-dairy Calcium Sources

Vegetarian sources of calcium include green leafy vegetables such as kale, collard greens, broccoli, cabbage and watercress. Calcium is also found in leeks, parsnips, sea vegetables, beans, lentils, tofu, sesame seeds, dried apricots, dried figs, dates, blackcurrants, blackberries, oranges, currants and almonds.

Non-dairy foods are likely to contain less calcium than dairy foods. For example, a glass of milk contains approximately three times the amount of calcium found in a portion of broccoli. However, this does not mean it is impossible to get adequate amounts of calcium with a dairy-free diet, especially if a wide variety of calcium-containing vegetables, fruits, nuts, seeds and pulses (as well as small-boned fish if not vegetarian), are eaten regularly and in plentiful amounts.

Calcium Absorption and Excretion

Calcium is easily absorbed from milk due to the presence of lactose sugar, but large amounts of protein cause calcium to be lost in the urine. As milk is an animal protein, a diet consisting of large amounts of dairy also means large amounts of calcium are lost from the body.

The more meat and dairy consumed, the greater the need for extra calcium (the RNI for calcium is set at 1000 mg for US adults). Other foods that cause calcium loss and increase the need for calcium include those high in fat and salt, as well as alcoholic, caffeinated and carbonated drinks.

Calcium and Osteoporosis

Calcium deficiency increases the risk of osteoporosis, a disease in which bones become brittle and break easily. The Dairy Council of the United Kingdom says eating dairy is an easy way to get sufficient calcium to protect our bones. However, it is worth noting the prevalence of osteoporosis is high in countries where the consumption of milk and milk products is also high.

Calcium intake is not the only important factor in osteoporosis prevention. Vitamin D obtained from the action of sunlight on skin is required for calcium absorption. If skin is not exposed to the sun or little time is spent outdoors, low vitamin D levels can be a problem, especially during the winter months. Food sources of vitamin D include oily fish, eggs and fortified foods such as breakfast cereals and margarines.

A dairy-free diet does not mean you will get osteoporosis. Protect your future bone health by eating a variety of vegetarian calcium-rich foods and getting adequate sunlight exposure. A healthy lifestyle and regular weight-bearing exercise boosts and maintains bone mass.

Privacy Policy © 2011 Sharon Kirby, Freelance Health Writer