Updated June 9th, 2024 at 23:43 IST

Alternatives To Milk To Build Strong Bones

Milk's acidic nature prompts the body to rebalance its pH, potentially drawing alkaline calcium from bones to maintain equilibrium.

Almonds - | Image:Unsplash
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The longstanding belief that milk consumption is vital for robust bones is being challenged by recent research findings, according to a Healthline report. While milk contains calcium, a key nutrient for bone health, experts caution against solely relying on it. Milk's acidic nature prompts the body to rebalance its pH, potentially drawing alkaline calcium from bones to maintain equilibrium.

Image credit: Unsplash
Image credit: Unsplash

Studies published in reputable journals like the British Medical Journal have cast doubt on the efficacy of high milk intake in reducing fracture risk, particularly among women. Surprisingly, excessive milk consumption may even correlate with higher mortality rates due to the presence of D-galactose, a sugar implicated in oxidative stress and inflammation.

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Image credit: Unsplash
Image credit: Unsplash

Moreover, research highlighted in the Journal of Bone and Mineral Research suggests that the source of calcium—dairy or non-dairy—has negligible effects on bone density, challenging the conventional wisdom surrounding milk's superiority.

In light of these revelations, experts emphasize diversifying dietary sources and adopting healthy lifestyle habits to promote optimal bone health.

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Leafy greens such as kale and broccoli, nuts like almonds, and legumes such as beans are rich in calcium, offering viable alternatives to dairy. Fortified plant-based milks and juices also provide substantial calcium content, catering to those seeking dairy-free options.

Additionally, vitamin D, crucial for calcium absorption and bone strength, can be sourced from sunlight exposure, fatty fish, and fortified foods.

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As the narrative surrounding bone health evolves, individuals are encouraged to explore a variety of dietary options and lifestyle practices to ensure strong and resilient bones, transcending the traditional reliance on milk alone.

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Published June 9th, 2024 at 07:34 IST