"DO I NEED TO EAT DAIRY PRODUCTS TO PREVENT OSTEOPOROSIS"

 

"DO I NEED TO EAT DAIRY PRODUCTS TO PREVENT OSTEOPOROSIS ?"

The short answer is NO.


WHAT IS OSTEOPOROSIS ?

A condition in which minerals and other substances are lost from the bones causing therm to become thinner, more porous and more easily broken.
Osteoporosis affects 20 to 25 million americans, primarily woman 45 years of age and older.


Vitamins and Nutrients needed for strong bone health

Calcium,    Protein,   Folate
Vitamin D,   Vitamin C,   Vitamin K,   Vitamin B6,   Vitamin B12
Magnesium,   Boron,   Silicon,   Ipriflavone.


What is in cows milk ?
 
Cows milk is made up primarily of Calcium, Vitamin D and Protein.


Could I get enough of all the nutrients including Calcium without consuming cows milk, yoghurt and cheeses ?

Yes.  Most studies done have shown that a large percentage of woman world wide who have not developed osteoporosis or are at risk for such do not consume or limit the intake of dairy products.


Plant foods as sources of calcium

All the dark green leafy vegetables like spinach, chard, mustard greens, collard greens, lettuce and shredded cabbage.

Virtually all nuts and seeds especially sesame seeds.

Most beans such as navy, pinto, kidney, black etc.

Tofu particularly when it has been calcium precipitated. Meaning that calcium was used to help convert the soy milk into tofu.


Here are some other good sources of Calcium

                                                                          Amount                                 Calcium (mg)
Broccoli  fresh, cooked                                    150 grams (250ml)                       54
Pilchards tinned eaten with bones                    150 grams (2 medium)               495
Salmon tinned drained eaten with bones          100 grams                                   239
Sardines tinned drained eaten with bones          50 grams (2 large)                     191
Sesame seeds unhulled                                       20 grams                                     26
Spinach fresh cooked                                        180 grams (250ml)                     196
Watercress raw                                                   80 grams (250 ml)                       96


So in conclusion. The intake of calcium through dairy products alone will not give your body the necessary collaboration of vitamins and nutrients neccessary to ensure good strong bone health.