Hi friends-
We have been told by industry to drink more milk if you want to lose weight, get enough calcium and be healthy. We want to provide some information to help debunk milk drinking, one of the biggest dietary myths we have been told.
An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other nutrients are also needed for healthy bones and vegetable intake is the best predictor of healthy bones, not dairy.
Green vegetables are not only higher in calcium than milk, but have the other accessory nutrients that build bones. For great health, we should get more calcium from nutrient rich plant sources such as greens, beans, seeds and nuts and less from dairy products.
Below are some natural foods that are rich in calcium.
Broccoli, cooked, two cups . . . . . . . . . . 190 mg
Collard greens, one cup . . . . . . . . . . . . .357 mg
Calcium-fortified orange juice (8 oz) . . . 300 mg
Garbanzo beans, one cup . . . . . . . . . . . 150 mg
Kale, cooked, one cup . . . . . . . . . . . . . 180 mg
Lettuce, four cups . . . . . . . . . . . . . . . . . 160 mg
Soybeans, one cup . . . . . . . . . . . . . . . . . 175 mg
Sweet potato, two cups . . . . . . . . . . . . .160 mg
Tahini (sesame seed paste) two tbsp. . . .305 mg
Turnip greens, cooked, one cup . . . . . . . 249 mg
Overall, milk is not health food. Cow‘s milk can be difficult to digest and lead to skin and digestive problems, and while calcium is important, you get all the calcium you need in beans, greens and seeds, which are loaded with nutrients important for protecting your health and supporting bone strength.
Some of my favorite nutmilks are almond milk, soy milk and hemp milk. These are great on oatmeal, in smoothies, and just straight up! Try making homemade almond milk—it’s easy and delicious— Take a ride to the store and load up on these alternatives to animal milk – your body will thank you!
Eat Right America-
Jane Ashley, MA, CHHC, AADP
Director, Consumer Communications, ERA
Certified Holistic Nutrition Coach
