© Mae Ru
Calcium strengthens, among other things, the bones.
January 1, 2023
Jana Ackermann
Milk is not only the most well-known source of calcium, it is also considered the most important. Meanwhile, our calcium stores can be replenished just as well with plant-based alternatives.
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Calcium is, in terms of quantity, the most important mineral in our body. 99 percent is found in bones and teeth. The remaining one percent is distributed in our muscle cells and blood.
The list of tasks for calcium in our body is long: it is well-known for strengthening our bones, but it also prevents cavities and periodontitis, regulates the activity of certain enzymes, and acts as a messenger to regulate the transmission of nerve impulses. Regardless of where the calcium comes from, it is essential for our health.
“Every day we should consume about 1000 milligrams of calcium,” says certified nutritionist Lea-Martine Lotz, who on her Instagram channel shares healthy recipes and nutrition tips. In fact, cow's milk contains a lot of calcium. However, it is unlikely that our body absorbs as much.
Because it not only depends on the calcium concentration in the foods, but also on the so-called bioavailability. This measure describes how quickly and to what extent our body can absorb nutrients, depending on physiological factors.
100 ml of cow's milk contains about 120 mg of calcium. However, the bioavailability of milk calcium is 30 percent. This means: Our body can only absorb 30 percent, or 36 mg, of the 120 ml.
For comparison: 100 grams of steamed broccoli contains 87 milligrams of calcium. With its bioavailability of 60 percent, the body can absorb an average of 52.2 milligrams, which is significantly more than from milk.
"In addition to broccoli, many other plant foods have high bioavailability," explains Lea-Martine Lotz. "Dark green leafy vegetables are particularly rich in calcium and have high bioavailability." In kale, it is about 49 percent, and in bok choy, it is 50 percent. Spinach, tofu, almonds, chia seeds, poppy seeds, sesame, dried figs, and chickpeas are also small calcium boosters.
"These foods not only come with a lot of calcium but also with many other important nutrients that can improve overall health and, especially due to the density of antioxidants and omega-3 fatty acids, have anti-inflammatory properties." An optimal addition is some spring or mineral water, which also contains calcium.
Milk is currently a topic of interest both socially and scientifically and is being discussed controversially. "Cow's milk and other dairy products are often associated with pro-inflammatory properties," explains the nutritionist. Some skin diseases, such as acne, could also be exacerbated by the consumption of milk according to studies.
On the other hand, milk from pasture-raised cows is a nutrient-dense product containing not just calcium but also protein and vitamin B12. As with everything, it depends on the quantity and individual tolerance.
"Through a balanced diet and combination with other nutrients like vitamin D, magnesium, and vitamin K, the absorption of calcium can be improved," recommends Lea-Martine Lotz. Calcium can only show its effect in combination with magnesium.
With a calcium-magnesium ratio of 2:1, both nutrients can be properly absorbed by the body. In dairy products, however, the ratio is 10:1, and in cheese, even 30:1. The problem here is that consuming too much calcium can lead to increased magnesium excretion.
"For the mineral to be optimally processed by our body, vitamin D is also necessary," it continues. "The sunshine vitamin promotes absorption through the intestinal mucosa."
The combination with foods containing vitamin K, such as spinach, kale, parsley, cilantro, arugula, peas, or asparagus, also supports the calcium metabolism. Conveniently, some of these are notable plant-based sources of calcium.
If you enjoy consuming high-quality organic milk and dairy products like yogurt or quark in moderation and tolerate them well, you can, of course, continue doing so. Ideally, this should complement a fresh, plant-based diet. However, the notion that milk is the best source of calcium for the human body is simply a myth.
If you want to consciously avoid milk calcium, you can confidently do so, because our daily needs can also be optimally met with plant-based foods. Especially if you pay attention to measures that lead to improved absorption of the mineral.
© Anthony Shkraba
