Why Milk Isn't the Best Source for Calcium: Exploring Better Options
Milk is often praised for its calcium content, but it might not be the ideal choice for strengthening bones. Much of the calcium in milk is not effectively absorbed and can even have adverse effects.
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Calcium is one of the key minerals for muscle and bone health. About 98% of the calcium in our bodies is found in our bones, providing them with strength. Our bodies cannot produce calcium on their own, so we need to obtain it through our diet. A healthy and balanced diet usually suffices to provide adequate calcium, typically making supplements unnecessary.
Milk is famously rich in calcium, yet it's the last thing we should rely on for boosting bone calcium. The calcium content in milk is insignificant because most of it isn't absorbed, and can even cause harm. Why is that?
To absorb calcium effectively, the ratio between phosphorus and calcium needs to be precise. Dairy products are relatively high in phosphorus compared to calcium. This imbalance prompts the body to pull calcium from the bones to maintain balance, which weakens them.
Lactose in milk impedes calcium absorption, especially in individuals who are lactose intolerant. Many are unaware of their difficulty in digesting lactose.
Calcium doesn't absorb well in an acidic environment. Although dairy products are basic, they turn acidic in the stomach, hindering calcium absorption.
Foods high in sodium (salt) lead to increased calcium excretion in the urine. Similarly, coffee, tea, and alcohol also enhance calcium loss from the body. High-protein diets, particularly those heavy in animal protein, negatively impact calcium balance, promoting urinary calcium loss.
Tahini is rich in calcium, but large amounts are not recommended because of its fat content. Tahini also contains a high amount of Omega-6, which can increase inflammation in the body, so it's best to consume it moderately. Even though whole tahini is rich in calcium, it contains oxalic acid, hindering absorption. To ensure calcium absorption without delays, use sprouted sesame tahini. The sprouting process eliminates the oxalic acid.
Nuts and almonds should be soaked before eating, enhancing calcium absorption and availability. Legumes also benefit from sprouting, as it removes phytic acid, which blocks calcium absorption.
