Making some lifestyle modifications to include physical exercise and a balanced diet can be key. However, moderate consumption of calcium and vitamin D help prevent osteoporosis. About the latter, some people wonder: “Is it convenient to take dairy to prevent osteoporosis?”
Osteoporosis is usually associated directly with the need to consume more dairy foods. This may be due to the relationship that some people make between a possible calcium deficiency in the bones and how it can be obtained by consuming foods such as milk, yogurt and cheese.
Healthy eating habits, according to data from the World Health Organization (WHO), begin in the first years of life; breastfeeding, as calcium intake, promotes healthy growth and improves cognitive development. In addition, it can provide long-term benefits, including reducing the risk of overweight, obesity, and non-communicable diseases later in life.
How often is it recommended to drink milk? Why is it recommended to drink it in moderation? What are some advantages of consuming dairy products? Are there other alternative sources of calcium besides milk? Is it advisable to take dairy products to prevent osteoporosis? Learn a little more about this topic below.
Why is milk recommended?
In this research carried out by a group of doctors from different Spanish organizations is explained that cow’s milk is a staple food and that it is also classified as necessary at all stages of life, from childhood to old age.
Explains that it is recommended from the point of view of composition since it is a complete and balanced food that can provide proteins of biological value, carbohydrates (in the form of lactose), fats, fat-soluble vitamins, B vitamins and minerals, especially calcium and phosphorous.
In the same way, the benefits of cow’s milk are not limited only to its nutritional value, but also constitute preventive ingredients in some pathologies such as cardiovascular disease, high blood pressure and in bone pathologies such as osteoporosis.
It can also contribute to the fight against childhood overweight and obesity. However, its consumption should be moderate and in the case of some people it may be advisable to consult a nutritionist about the details of the type of recommended diet, this may include dairy products such as milk.
What are the benefits of dairy?
Eating food requires balance and moderation. Exceeding the intake of any mineral can have negative effects on the body. For this, it is advisable to consult a nutritionist who suggests the amount of daily calories that each person can consume and with it, the macronutrients, micronutrients, vitamins and minerals such as calcium.
This can apply when eating dairy-based foods, that is, it is suggested to take care of the amount consumed daily. Regarding the advantages of its consumption, this study published by various Mexican organizations, such as ONNPROLAC and SAGARPA, shows that among the foods consumed, milk is one of the most important because it contains various nutrients such as protein, fat, calcium, phosphorus, and B vitamins.
Some characteristics that can be considered advantages are:
- Dairy products like milk provide essential nutrients for growth.
- They provide energy throughout the day when consumed in the morning.
- Some dairy products like yogurt and whole milk contain casein, a mineral that helps digest calcium and phosphorus more easily.
- Others are a source of calcium for the growth of the skeleton and the maintenance of good bone health in adults.
- Milk occupies fourth place in protein contribution with 9.5% of the world total, below the contribution of wheat, rice and meat. That is, it provides a good protein dose and therefore energy.
- According to the Food and Agriculture Organization of the United Nations (FAO), it is recommended to
consume 500 ml of milk daily. A 200 ml glass of whole cow’s milk provides a 5-year-old with 21% of the protein requirement and 8% of the average calories and micronutrients required.
Alternative sources of calcium
According to this information from the National Institutes of Health, the body needs calcium for muscles to move and nerves to transmit messages from the brain to different parts of the body. In addition, it helps blood to circulate through blood vessels throughout the body and also to release hormones and enzymes that influence almost all body functions.
Some of the sources that contain a higher concentration of calcium are:
- Milk.
- Cheese.
- Yogurt.
- Kale.
- Broccoli.
- Chinese cabbage.
- Canned sardines.
- Edible soft-bone salmon.
What foods steal calcium from us?
Consuming calcium sources is important, but it is also important to avoid foods that can absorb it. In this research conducted at the University of Anahuac, it explained that food-related to the absorption of the mineral meet certain characteristics, but may also be due to a condition known as intestinal absorption of calcium.
Likewise, other related factors involve the person’s physiological state and diet, that is, there are those who consume certain foods more than others, which influences the distribution of minerals in the body. It can also be affected by the use of medications or by the processing and way of digesting food.
Some of the foods that usually absorb calcium are:
- The meat.
- Coffee and black tea.
- The sugar-white.
- Alcoholic drinks.
- Bottled drinks.
- Refined or table salt.