How to get calcium without milk
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How to Get Calcium Without Milk
Calcium is essential for bone health and the prevention of chronic diseases. While dairy products are a well-known source of calcium, there are several other ways to obtain this vital nutrient without consuming milk. This article explores alternative sources of calcium and their effectiveness.
Plant-Based Calcium Sources
Leafy Green Vegetables
Leafy green vegetables such as kale, broccoli, and bok choy are excellent sources of calcium. These vegetables not only provide calcium but also offer additional nutrients like vitamin K, which is important for bone health. Studies have shown that the bioavailability of calcium from these vegetables is relatively high, making them a good alternative to dairy products2.
Fortified Foods
Many plant-based foods are fortified with calcium, including certain brands of orange juice, cereals, and plant-based milk alternatives like almond, soy, and rice milk. These fortified foods can provide a significant amount of calcium, often comparable to that found in dairy products. The absorption of calcium from these fortified foods is generally good, making them a viable option for those avoiding dairy2.
Calcium Supplements
Calcium Carbonate and Calcium Citrate
Calcium supplements are another effective way to ensure adequate calcium intake. The two most common forms are calcium carbonate and calcium citrate. Calcium carbonate is more commonly available and is best absorbed when taken with food. Calcium citrate, on the other hand, is well absorbed on an empty stomach and is often recommended for individuals with low stomach acid2.
Efficacy of Supplements
Research indicates that calcium supplements can have a modest positive effect on bone mineralization in children and adolescents. However, it is important to consult with a healthcare provider before starting any supplement regimen to ensure it is appropriate for your individual health needs2.
Other Non-Dairy Sources
Nuts and Seeds
Almonds, chia seeds, and sesame seeds are also good sources of calcium. These can be easily incorporated into a variety of dishes, from salads to smoothies, to boost calcium intake without relying on dairy products2.
Fish
Certain types of fish, such as sardines and salmon, are rich in calcium, especially when consumed with their bones. These fish also provide other essential nutrients like omega-3 fatty acids, which are beneficial for overall health2.
Conclusion
While dairy products are a well-known source of calcium, there are numerous other ways to obtain this essential nutrient. Leafy green vegetables, fortified foods, calcium supplements, nuts, seeds, and certain types of fish all offer viable alternatives. By incorporating a variety of these sources into your diet, you can ensure adequate calcium intake without relying on milk.
Sources and full results
Most relevant research papers on this topic
Absorption of calcium from milks enriched with fructo-oligosaccharides, caseinophosphopeptides, tricalcium phosphate, and milk solids.
Calcium-enriched milks are a valuable source of well-absorbed calcium, with higher absorption from added calcium as tricalcium phosphate than from control milk.
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Highly CitedCalcium, Dairy Products, and Bone Health in Children and Young Adults: A Reevaluation of the Evidence
Scant evidence supports nutrition guidelines focused on increasing milk or other dairy product intake for promoting child and adolescent bone mineralization.
Systematic ReviewHighly CitedBone mineral density in postmenopausal Chinese women treated with calcium fortification in soymilk and cow's milk
Daily consumption of 250 mg calcium in milk for 18 months prevents bone mineral density loss at the hip and femoral neck in postmenopausal Chinese women aged 45 to 65.
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Rigorous JournalDairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies.
Higher consumption of milk and calcium is associated with a lower risk of colorectal cancer.
Meta-AnalysisRigorous JournalHighly CitedComparison of the effects of cows' milk, fortified soy milk, and calcium supplement on weight and fat loss in premenopausal overweight and obese women.
Increasing low-fat milk consumption significantly reduces general and central obesity in premenopausal overweight and obese women beyond a low calorie diet.
RCTHighly CitedEffects of Daily Intake of Calcium and Vitamin D-Enriched Milk in Healthy Postmenopausal Women: A Randomized, Controlled, Double-Blind Nutritional Study.
Daily intake of calcium and vitamin D-enriched milk in postmenopausal healthy women improves vitamin D status, increases bone mineral density, and has favorable effects on glucose and lipid profile.
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Large Human TrialThe effect of a fortified milk drink on vitamin D status and bone turnover in post-menopausal women from South East Asia.
A fortified milk drink significantly improves vitamin D status, lowers parathyroid hormone levels, and reduces bone turnover in postmenopausal women from South East Asia.
RCTRigorous JournalThe effect of milk supplements on calcium metabolism, bone metabolism and calcium balance.
Milk supplementation improves calcium balance in postmenopausal women, with a less severe suppression of bone remodeling compared to calcium carbonate supplements.
RCTHighly CitedCalcium in milk products precipitates intestinal fatty acids and secondary bile acids and thus inhibits colonic cytotoxicity in humans.
Habitual dietary calcium intake in milk products may contribute to a nutritional modulation of colon cancer risk by precipitating luminal cytotoxic surfactants and inhibiting colonic cytotoxicity.
RCTHighly CitedThe Importance of Meeting Calcium Needs with Foods
Consuming foods rich in calcium, such as dairy, is the best way to meet calcium needs and improve overall nutritional quality of the diet.
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