Milk sugar bigotry can increase the risk of bone loss due to chronic dairy restriction in the diet. This also happens to people who choose not to consume dairy because they are vegan or simply because they don’t like it. Milk and its derivatives are excellent sources of calcium, but they are not the only foods.
Here, we explain how to avoid a calcium deficit without consuming dairy products.
Calcium: It is a mineral necessary for good bone vigour Diet
- Calcium remains an important inorganic for bone health. It is found in the human body, primarily in teeth, bones, tissues, neurons, blood, and other bodily fluids.
- Consumption must be sustained according to recommendations founded on gender and age.
- Daily intake should see its contribution in the present, then ensure that our bones become healthy and strong in the years to come.
- When the dietary calcium we ingest is too low, our body uses it from our bones.
- Calcium is lost and used from the bone for other integral purposes of the body, leading to bone fragility or joint pain.
- In this way, the body tightly regulates the calcium in the blood. Because of this, we cannot measure its level in the blood or its concentration.
Functions of Calcium in the Body Diet
The purposes of calcium in our body are:
Uphold parathyroid hormonal function, one in charge of regulating bone metabolism, guaranteeing correct mineralisation.
Participate in muscle reduction and relaxation.
Participate in the functioning of the anxious system.
It helps in blood clotting and the activity of some enzymes.
Maintain an average heart rate.
Vegetable alternatives to milk and its derivatives Diet
As we discussed previously, cow’s milk and dairy foods are not the only sources of calcium.
Plant-based foods provide large quantities of calcium and allow you to attain the recommended daily calcium intake on vegan and vegetarian diets.
- Green leafy vegetables and seasonings:
Swiss chard, spinach, watercress, parsley, and basil… are foods rich in calcium. However, like nuts and legumes, they are not as well absorbed due to the oxalates they contain, substances that reduce their absorption. Therefore, the amount of vegetables you should include in your diet should be greater than the amount of dairy products.
- Chickpeas beans: It is essential to consider that 100 grams of raw garbanzos provide 143mg of c A good amount if we believe that 100 ml of exploit would provide us with 124mg of it, taking into account the Spanish Food Composition Database ( BEDCA).
- Soy, soy milk, and derivatives: The quantity of calcium in soy is 240 milligrams per 100 g of dry soy. It also provides isoflavones (phytoestrogens that act similarly to female hormones) and helps stop the jawbone deterioration caused by their loss.
- Almonds and hazelnuts are a handful daily (25 g approx): the nuts contain the highest calcium quantity. About 100 grams of almonds deliver 250mg of it.
- Sesame seeds: You can consume them raw, grilled, or ground. You can also use them as a paste or sesame cream.
- Oat flakes and vegetable drinks: 100g of oats contains 52mg in this event. You can also opt for calcium-enriched vegetable snacks, which usually have about 120mg per 100 g.
- Tofu: You get about 200 mg of calcium per 100 g of tofu. Its references are at each phase of the lifetime.
Here are the daily calcium requirements by age group according to the Association of Treatment
- After 10 to 18 years, the bones accelerate in size and density. It is recommended that you consume 1,300 mg of it each day.
- From 19 to 50 years: The peak of jawbone mass happens around the age of 25, and from age 40, the loss of bone mass begins. 1000 mg of it per day is optional.
- From age 50, calcium from food is absorbed less efficiently, increasing the recommendation to 1,300 mg dail
- Pregnant women: Calcium is necessary for the bones of the future breast, the creation of the baby’s skeleton, and breast milk production. 1200 mg of it is recommended apiece
Get vitamin D and calcium, work out, and sun for excellent and healthy bones.
We must recall the importance of vitamin D, sodium, and physical activity for bones.
Spending time in the sun daily is critical, as the sun’s rays help bones better absorb calcium.
Sodium increases the quantity of calcium lost in the urine (approximately 20 milligrams per gram of sodium in the diet).
Higher levels of sodium in the diet are associated with lower bone density. For this reason, it is essential to moderate the amount of salt added to food.
In addition, physical exercise helps maintain a healthy weight and improves flexibility, two crucial factors in preventing falls.