Milk and Bone Health: What Science Really Says
Milk and Bone Health: What Science Really Says
Why Milk May Not Be Ideal for Bone Health?
1. Acid Load Can Leach Calcium from Bones
Milk itself is not acidic, but our typical diet full of tea, coffee, sugar, refined flour, and processed snacks creates acidity. Your blood must remain at a pH of around 7.4. Calcium is pulled from bones to neutralize the acid. Over time, this leads to mineral loss and bone thinning.
Poor Calcium Absorption Due to Lactose Intolerance
Studies show nearly70% of Indians are lactose intolerant(Indian Journal of Medical Research). If you're among them, milk may do more harm than good causing bloating, indigestion, and poor calcium absorption.
3. Rampant Vitamin D Deficiency
Even if you're consuming calcium,Vitamin D deficiencyaffecting 7090% of Indians (AIIMS) prevents effective absorption. So, that daily glass of milk may not do what you think it is.
Which Indian Foods Are Rich in Calcium Without Milk?
Thesecalcium-rich Indian foodsare easy to include in yourdietand pack far more nutritional punch than milk:
Sesame Seeds (Til) 975 mg calcium per 100 g
Chia or Sabja Seeds 630 mg
Tofu (Soy Paneer) 350680 mg
Almonds 250 mg
Ragi (Finger Millet) 344 mg
Green Leafy Vegetables Over 200 mg (e.g., moringa, amaranth, fenugreek, spinach)
Browse full report-
https://www.freedomfromdiabetes.org/blog/post/calcium-sources-better-than-milk/4676
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