Milk has been a staple for everyone for centuries. However, over the years, we have seen more and more people eliminating milk (and milk products) from their diet. Have you ever wondered why? While some have social and environmental reasons; Some are lactose intolerant. Then there are those who claim that drinking milk can have negative effects on our overall health. According to a report by PETA, nowadays milk is not stored or cooled properly. This can allow bacteria to grow and people can get sick. The organization further states, “Contrary to popular belief, cow or buffalo milk is not healthy – it can weaken bones”.
How does milk affect the calcium content in the body?
Causes of contamination:
As per the research done by Consumer Guidance Society of India, milk today contains high amount of pollutants. Some of these contaminants include “antibiotics, aflatoxins, pesticide residues and pus chemicals”. These properties come together affecting our overall health including the calcium content in the body.
Protein in milk affects calcium:
Several studies have shown that the proteins in milk break down to form acids. To neutralize and flush out excess acid, our body kicks out calcium. For the unversed, calcium is known to be an excellent neutralizer.
Altitude can be a risk factor:
A study published in the New England Journal of Medicine found that a child’s height may be a major risk factor for fractures. It said, “For each additional serving of milk, a child will probably grow an additional centimeter of final adult height. The older they get, the harder they fall.” This increases the risk of fracture.
Considering all this, we have found some healthy alternatives to milk which can be ideal for you. Daily Calcium Fix, These food tips have been shared by nutritionist Rashi Chowdhary on her official Instagram handle. Take a look:
(Also Read: 6 foods that contain more calcium than a glass of milk,
Here are 6 calcium-rich foods that can replace milk:
1. Sesame Seeds:
By now, we all know that seeds are considered a superfood. According to experts, sesame contains eight times more calcium than cow’s milk. USDA data suggests that 100 grams of sesame seeds contain 975 milligrams of calcium. Sprinkle some roasted sesame seeds in your breakfast meal to enjoy a healthy dose of calcium every day.
2. Poppy seeds:
Poppy seeds are a rich food ingredient used in Indian cooking. Also called khus khus, it is high in calcium and helps in maintaining strong bones and teeth. According to USDA, 100 grams of poppy seeds contain 1438mg calcium.
3. Amaranth Leaves:
“Half a cup of cooked amaranth leaves contains 330mg of calcium,” explains Rashi Chowdhary. According to experts, amaranth contains more calcium than many other food items. It is also known to be great for healthy bone growth and preventing osteoporosis.
4. Ragi Flour:
Ragi is known to have the highest calcium content – 100 grams of ragi flour contains about 344 mg of calcium. Apart from being rich in calcium, ragi can also help lower blood sugar levels and increase insulin sensitivity in the body. you can use it to make Ragi DosaBread, Cookies and more.
5. Fenugreek Leaves:
Rashi Chowdhary explains, half a cup of cooked fenugreek leaves contains 275 milligrams of calcium. It not only helps in strengthening bones, but also works well for thyroid management, boosting immunity and much more. Here we bring you some delicious recipes that you can prepare with fenugreek leaves.
6. Kulthi Dal:
Also known as whole black gram, one cup of cooked lentils has 270 grams of calcium. Apart from this, it is also rich in healthy carbs and protein and iron. All these nutrients together ensure muscle strength and keep bones healthy.
(Also Read: Know these major differences between calcium and vitamin D; no they are not the same,
Eat Healthy, Stay Fit!
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