Calcium-Rich Plant Foods Better for Bones than Dairy

One of the most common health concerns that people consult with me for is how to prevent osteoporosis. I routinely review bone scan results and food diaries of people who diligently follow conventional recommendations on calcium intake, and are discouraged by worsening test results.

In my experience, the most common mistake that people make is eating too much dairy. Many health practitioners routinely advise their patients to get anywhere from 1200 to 1500 milligrams of calcium every day, and many people turn to milk, yogurt, cheese, ice cream, and other dairy products to meet this requirement.

The truth is, it's impossible to say how much calcium you need each day for strong and healthy bones. The health of your bones depends on a number of factors, and how much calcium you get through your diet is no more or less important than all of the other factors that influence your skeletal health. If you have trouble believing this, consider that countries that rank higher-than-average in dairy consumption - such as the United States, England, and Finland - also have higher-than-average osteoporosis-related fracture rates.

The Nurses's Health Study, conducted by Dr. Walter Willet and his team at Harvard University, looked at the milk-drinking habits of 72,000 women, and found that regularly drinking milk did not translate to a lower risk of experiencing a hip fracture. In fact, the Nurses's Health Study found that women who drank milk two times a day were just as likely to experience a fracture as women who drank milk once a week.

A 2003 Swedish study that looked at more than 60,000 women found no association between dietary calcium intake and risk of fracture.

Finally, The Health Professionals Follow-Up Study looked at 43,000 men, and found no association between dietary calcium intake and bone fractures.

A number of respected physicians like Dr. Willett believe that when all of the other factors that influence bone health are being addressed, the body needs anywhere between 500 and 700 milligrams of calcium each day, about half of conventional guidelines.

My research and clinical experiences have led me to believe that it's best to rely mainly on plant sources of calcium to build and maintain strong bones. In traditional Korean culture, calcium is obtained mainly from green vegetables (including seaweed), mineral-rich broths (made by boiling vegetables and sometimes bones), and sesame seeds and leaves.

Sesame seeds are especially good for building and maintaining healthy bones because they are naturally rich in calcium, magnesium, and phosphorus, which are three of the most important micronutrients needed for optimal bone health.

If you're not sure how to get sesame seeds into your diet, I encourage you to try the following recipe for tahini dressing. Tahini is a creamy paste that is made by grinding fresh sesame seeds. When you blend tahini with a little water, lemon or lime juice, sea salt, and garlic, the result is a creamy dressing that goes beautifully with salads, steamed vegetables, rice dishes, potatoes, falafels, and any other foods that you enjoy with a rich, creamy dressing.

Tahini Dressing Recipe

Ingredients:

2 heaping tablespoons of raw, organic tahini
1/2 clove of garlic
Juice of 1/4 of a lemon
Sea salt, to taste
Water

Directions:

Blend all ingredients, adding water slowly until desired consistency is reached.

We like and use a raw, organic tahini made by Artisana, which can be found in our natural health shop here:

Artisana Raw Organic Tahini

***

Sadly, today's generation of Korean and other East Asian children are being raised with regular doses of milk, yogurt, and baked goods that contain dairy, and the vast majority of their parents have no idea why chronic ear infections, sinus infections, digestive disturbances, skin disorders, autoimmune illness, symptoms of estrogen dominance, and cancer among younger people are all on the rise. (And yes, all of these and other chronic health challenges can be caused in whole or in part by regular consumption of pasteurized dairy products.)

And equally as sad, millions of doctors around the world continue to encourage their patients to drink milk to keep their bones strong, even in the face of chronic health challenges that stand a good chance of disappearing with a predominately plant-based diet.

If you know anyone who is concerned about osteoporosis and is eating loads of dairy, please consider passing this article on. Thank you.

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