By, Chris Johnson, Founder & CEO of On Target Living
This is a common question I receive. I was brought up with this same mindset that if you want strong bones, healthy teeth, and strong muscles–you need to drink milk!
Growing up in Michigan I was raised on the typical Midwestern diet of meat, potatoes and milk. I had skin problems from age 4-22; the doctors told my parents that your son has sensitive skin? I did not have sensitive skin; I was eating an unhealthy diet (white bread, meat, processed foods and lots of milk (high protein, acidic diet).
Did you know that the United States has one of the highest intakes of calcium in the world and still has poor bone health compared to most other countries around the world? I think we all need to ask a better question–if I consume lots of calcium, why do I have poor bone health?
The human body is remarkably adaptable, but cow’s milk is simply not designed for humans. Over 98% of the population is lactase intolerant. By the age of three, most have lost the digestive enzyme called lactase that our body uses to break down lactose in milk.
On top of being lactose intolerant, dairy products (milk, cheese, yogurt, whey) are also extremely acidic on the human body. As your body becomes too acidic the body looks to buffering minerals to balance your body’s pH. What does that mean? In order to counterbalance this high acid, your body has to draw on its own mineral reserves to bring your body’s pH back into balance. The first place the body looks, is the largest mineral in the human body (calcium from your bones).
What milk sources do I recommend and use myself?
- Organic almond milk
- Organic coconut milk
- Organic hemp milk
- Organic goats milk
So what are some other great sources of calcium?
- Broccoli, spinach, kale, Brussels sprouts, wheatgrass, barley grass, spirulina/chlorella, leafy greens, collard greens, bok choy, kelp
- Oranges, figs, dates, raisins and prunes
- Black beans, soybeans
- Almonds, sesame seeds, hemps seeds, flaxseeds, chia seeds
- Salmon, sardines
- Black strap molasses
Best Sources of Calcium
|Food||Serving||Amount of Calcium (mg)|
|Collard Greens||1 cup (cooked)||320|
|Greek Yogurt||1 cup||270|
|Spinach||1 cup (cooked)||250|
|Black Eyed Peas||1 cup (cooked)||210|
|Blackstrap Molasses||1 tbsp.||180|
|Sesame Seeds/Tahini||2 tbsp.||180/50|
(High Mineral Content)
|Chia Seeds||2 tbsp.||140|
|Rhubarb||1 cup (raw)||110|
|Fortified Milk||1 cup||100-450|
|Kale||1 cup (raw)||100|
|Canned Salmon (with bones)||1 serving||100|
|Organic Edamame||½ cup shelled||80|
|Figs||2 dried figs||80|
|Almonds||1 ounce (24 almonds)||75|
Best Food Groups: Plant based milks, green vegetables, soybeans, fish, nuts and seeds
Daily Needs: 1,000 mg
Here’s to stronger bones, better digestion, healthy skin, hair, nails and an overall healthier YOU!