Dairy products offer a false sense of security to those concerned
about osteoporosis. In countries where dairy products are not
generally consumed, there is actually less osteoporosis than in the
United States. Studies have shown little effect of dairy products on
osteoporosis.13 The Harvard Nurses’ Health followed 78,000 women for a
12-year period and found that milk did not protect against bone
fractures. Indeed, those who drank three glasses of milk per day had
more fractures than those who rarely drank milk.14
There are many good sources of calcium. Kale, broccoli, and other green leafy vegetables contain calcium that is readily absorbed by the body. A recent report in the American Journal of Clinical Nutrition found that calcium absorbability was actually higher for kale than for milk, and concluded that “greens such as kale can be considered to be at least as good as milk in terms of their calcium absorbability.”15 Beans are also rich in calcium. Fortified orange juice supplies large amounts of calcium in a palatable form.16
Calcium is only one of many factors that affect the bone. Other
factors include hormones, phosphorus, boron, exercise, smoking,
alcohol, and drugs.17-20 Protein is also important in calcium balance.
Diets that are rich in protein, particularly animal proteins,
encourage calcium loss.21-23---
13. Riggs BL, Wahner HW, Melton J, Richelson LS, Judd HL, O’Fallon M. Dietary calcium intake and rates on bone loss in women. J Clin Invest 1987;80:979-82. 14. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Publ Health 1997;87:992-7. 15. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990;51:656-7. 16. Nicar MJ, Pak CYC. Calcium bioavailability from calcium carbonate and calcium citrate. J Clin Endocrinol Metab 1985;61:391-3. 17. Dawson-Hughes B. Calcium supplementation and bone loss: a review of controlled clinical trials. Am J Clin Nutr 1991;54:274S-80S. 18. Mazess RB, Barden HS. Bone density in premenopausal women: effects of age, dietary intake, physical activity, smoking, and birth control pills. Am J Clin Nutr 1991;53:132-42. 19. Nelson ME, Fisher EC, Dilmanian FA, Dallal GE, Evans WJ. A 1-y walking program and increased dietary calcium in postmenopausal women: efect on bone. Am J Clin Nutr 1991;53:1304-11. 20. Nielsen FH, Hunt CD, Mullen LM, Hunt JR. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J 1987;1:394-7. 21. Zemel MB. Role of the sulfur-containing amino acids in protein-induced hypercalciuria in men. J Nutr 1981;111:545. 22. Hegsted M. Urinary calcium and calcium balance in young men as affected by level of protein and phosphorus intake. J Nutr 1981;111:553. 23. Marsh AG, Sanchez TV, Mickelsen O, Keiser J, Mayor G. Cortical bone density of adult lacto-ovo-vegetarian and omnivorous women. J Am Dietetic Asso 1980;76:148-51.
