Are you a non-drinker of milk? This article will show you how to get adequate calcium and other nutrients.
Cow’s milk is high in calcium, which, together with vitamin D, is necessary for strong, robust bones.
Protein, the minerals phosphorus, potassium, zinc, and iodine, as well as vitamins A, B2 (riboflavin), and B12 are all found in milk (cobalamin).
I used to drink a lot of milk as a kid. Each morning, it was delivered in pint bottles to our front door. As part of the free school milk program, I also drank a third of a pint before marching into class. I still enjoy milk, so obtaining enough calcium is simple for me.
Many people, of course, do not drink milk for a variety of reasons. The good news is that other foods can provide you with all of the calcium and other nutrients you require.
What calcium-rich foods are there?
Calcium is found in dairy products like cheese and yogurt, as well as non-dairy foods including tofu, tinned fish with bones, green leafy vegetables, nuts, and seeds in varying levels.
Some morning cereals, as well as soy, rice, oat, and nut “milks,” are fortified with extra calcium. Check the nutrition information panels on their food labels to discover how much calcium they have.
Non-dairy meals, on the other hand, are more difficult for your body to absorb calcium. Although your body improves its ability to absorb calcium from plant foods when your total calcium intake is low, the overall effect is that if you don’t eat dairy foods, you may need to eat more calcium-rich foods to maintain your bone health.
What is your calcium requirement?
The daily calcium requirements for teens and older women vary depending on their age and gender, ranging from 360 milligrams per day to more than 1,000 milligrams per day.
One standard serve of calcium is equal to around 300mg of calcium in a 250ml cup of cow’s milk. The same number can also be found in:
yogurt (200 grams)
Calcium-fortified plant milk (250 mL) 100 g of boneless canned pink salmon 100 g tofu (firm tofu) Almonds, 115 grams
The amount of dairy and non-dairy alternatives that should be consumed on a daily basis varies:
Children should consume between 1 and 3.5 serves per day, depending on their age and gender. Women aged 19 to 50 should consume 2.5 serves per day, followed by 4 serves when they reach the age of 50. Men aged 19 to 70 should consume 2.5 serves per day, followed by 3.5 serve when they reach the age of 70.
However, the average daily intake in Australia is approximately 1.5 servings, with barely one in ten people meeting the guidelines.
What other vitamins and minerals do you require?
If you don’t drink milk, acquiring enough nutrients to maintain a healthy diet can be difficult. Here’s what you’ll need and why you’ll need it.
Meat, poultry, fish, eggs, nuts, seeds, legumes, dried beans, and tofu are all good sources of protein.
Cell development and repair, as well as the production of antibodies, enzymes, and particular transport proteins that transfer chemical messages across the body, are all dependent on it.
Meat, poultry, shellfish, nuts, seeds, whole grains, dry beans, and lentils are all good sources of protein.
It aids in the formation of bone and teeth, as well as cell development and repair, and is required for energy production.
Leafy greens (spinach, silverbeet, kale), carrots, potatoes, sweet potatoes, pumpkin, tomatoes, cucumbers, zucchini, eggplant, beans and peas, avocados, apples, oranges, and bananas are all good sources of nutrients.
To activate cells and neurons, this substance is required. Maintains fluid equilibrium and aids in muscular contraction and blood pressure management.
Lean meat, chicken, fish, oysters, legumes, nuts, wholemeal, and wholegrain goods are all good sources of protein.
Aids in the healing of wounds, the development of the immune system, and other vital bodily processes such as taste and smell.
Fish, prawns, other seafood, iodized salt, and commercial bread are also good sources of food.
Needed for appropriate growth and brain development, as well as production of the hormone thyroxine by the thyroid gland, which is required for growth and metabolism.
Vitamin A is a fat-soluble vitamin that is
Eggs, fatty fish, nuts, and seeds are all good sources of nutrition. (Beta-carotene, found in orange and yellow foods as well as green leafy vegetables, can also be used to create vitamin A.)
Antibody production, healthy lungs and intestines, and decent vision are all dependent on it.
B2 is a B vitamin (riboflavin)
Wholegrain bread and cereals, egg white, leafy green vegetables, mushrooms, yeast spreads, and meat are all good providers of nutrients.
To get energy from food, you’ll need this. Additionally, it aids in the maintenance of good eyesight and skin.
B12 (cobalamin) (cobalamin)
Meat, eggs, and most animal-based meals, as well as some fortified plant milk and fortified yeast spreads (check the label).
Red blood cells, DNA (your genetic code), myelin (which insulates neurons), and several neurotransmitters required for brain function are all made with this substance.
When should you avoid drinking milk?
Taste, personal preferences, animal welfare, and environmental concerns are all reasons why people do not drink milk. It could also be attributed to health issues such as intolerance, allergy, or acne.
Lactose intolerance is a condition in which a person is unable to digest
Milk’s major carbohydrate is lactose. Lactase, an enzyme found in the small intestine, breaks it down into simple sugars.
Some people are born without the lactase enzyme, while others have low lactase levels as they get older. For some people, eating meals high in lactose causes it to pass undigested through the gut, causing symptoms including bloating, discomfort, and diarrhea.
Small amounts of lactose—up to 15 grams per day—can be tolerated without causing symptoms, according to research, especially if spread out throughout the day. Lactose is found in roughly 16 grams per cup of cow’s milk, 10 grams every 200 grams of yogurt, and less than 1 gram per 40 grams of cheddar cheese.
Allergy to cow’s milk
About 0.5-3 percent of one-year-olds have a cow’s milk allergy. Around half of children outgrow it by the age of five, and 75 percent by puberty. According to one poll, 9% of pre-school children have a severe allergy resulting in anaphylaxis.
Hives, rash, cough, wheezing, vomiting, diarrhea, or swelling of the face are all symptoms of a cow’s milk allergy.
The intensity of the symptoms vary, and they can appear suddenly or take a few days to appear. If the reaction is extreme, dial 000 immediately because it could be a medical emergency.
Aside from cheese, the whey protein in cow’s milk products causes a rise in insulin, a hormone that transports blood sugar into the bloodstream.
Meanwhile, the casein protein in milk causes a rise in an important growth hormone called insulin-like growth factor (IGF).
These two processes encourage the creation of androgens, which can aggravate acne.
If this happens to you, avoid milk and instead eat hard cheese and other calcium-rich meals on a regular basis.
While some people have issues with milk, for the most part, drinking milk in moderation in accordance with recommendations is the way to go.