Health and Nutrition
Calcium Myths: Why Milk Isn’t Always the Best Choice
Milk is often praised as a good source of calcium, but it may not be the ideal choice for strengthening bones. Much of the calcium in milk isn’t effectively absorbed and can even have adverse effects.
(Photo: shutterstock)Milk is famous for its calcium, but it may not be the most effective choice for supporting bone health. Much of the calcium in milk isn’t fully absorbed, and in some cases, it can even have negative effects. Here is why:
Calcium Phosphorus Imbalance: Dairy products are relatively high in phosphorus compared to calcium. This imbalance can cause the body to draw calcium from the bones to maintain proper ratios, weakening them over time.
Lactose Issues: Lactose in milk can reduce calcium absorption, especially in people who are lactose intolerant. Many individuals may not realize they have difficulty digesting lactose.
Acidic Environment: Calcium absorbs less efficiently in highly acidic conditions. While milk itself is near neutral in pH, the stomach is very acidic, which can hinder calcium absorption.
Dietary Factors: Foods high in sodium, along with coffee, tea, and alcohol, increase calcium loss through urine. Diets high in animal protein can have a similar effect.
Better Sources of Calcium
Tahini
Rich in calcium and healthy fats.
Contains omega 6 fatty acids, which support heart and brain health when consumed in moderation.
While rich in calcium, whole tahini also contains oxalic acid, which can reduce calcium absorption. Using sprouted sesame tahini removes the oxalic acid, allowing your body to absorb calcium more effectively.
Nuts and Almonds
Rich in calcium and other minerals, but the body absorbs it better when nuts and almonds are soaked before eating.
Soaking reduces phytic acid, a natural compound that can block calcium absorption, making the nutrients more available.
Legumes
Excellent sources of calcium, but like nuts, they contain phytic acid that can hinder absorption.
Sprouting legumes removes much of the phytic acid, improving calcium availability and making them easier to digest.
By choosing the right calcium rich foods and preparing them correctly, you can support strong bones and improve absorption, without relying solely on milk.
