Humans are a rare species since they are willing to drink milk from other animals, like cows, goats, and camels. The primary use of calcium is strengthening bones. The belief in animal dairy products is likely why many people are unsure of going vegan. Despite people’s concerns, it is possible to get calcium from plants. In fact, it’s how cultures worldwide got their calcium intake before the industrialization of the dairy industry.
Dairy isn’t necessary for calcium intake
A review by the Harvard Medical School found that dairy may not be necessary in a diet. The scientists noted that cow’s milk contains macronutrients, micronutrients, and growth-promoting factors which can contribute to human nutrition. But they stated that people can get these same nutrients from other sources.
It further states that after a child has completed a year on its mother’s milk it can get its nutrients from a quality diet rather than cow’s milk. In adult life, the belief is that dairy products will improve calcium intake and build bone health while reducing fracture risk. The Harvard Medical School review found no such correlation. It actually found that high consumption of dairy can lead to an increase in the risks of prostate cancer and possibly endometrial cancer. Although it may reduce the risk of colorectal cancer. In general, dairy looks favorably when compared to processed red meat or sugar-sweetened beverages. But it doesn’t fare well against plant-protein sources like nuts.
Focus on quality not quantity
Calcium is a mineral, much like copper and magnesium. The manner in which it enters diets is through the soil. The plants absorb the mineral, then the animals eat the mineral-rich plant which will give out the mineral-rich milk. The real source of calcium isn’t the animal, it’s the earth. Like most things in life, quality is always better than quantity. Calcium intake should focus more on absorption than consumption. When you use this yard stick, a plant-based diet makes more sense.
For example, a cup of milk can have 300 mg of calcium, but only about 90 mg will be absorbed or bioavailable (available to your bodies). Here’s what plant-based food can do for your diet;
● Tofu has the same absorption rate as milk. But it contains more protein, far less saturated fat, and a fraction of the sodium.
● Chinese mustard greens have a higher absorption rate so half a cup will give you the same calcium absorption as a cup of milk.
● Bok choy, kale, and broccoli have the same amount of calcium as a glass of milk, but a far superior absorption rate.
So while vegans may ingest less calcium, the absorption rates of the food they eat provides them with enough calcium. An example is a study of Buddhist nuns that found that their vegan diet didn’t have adverse effects on bone mineral density. Get your nutrition from a plant-based meal courtesy of Sprouty Pie