Foods rich in calcium for those who do not drink milk

The only essential milk for life is breast milk. That is why, during the first six months, it is recommended that the baby be fed exclusively with breast milk. And after entering complementary feeding, if possible, continue with breast milk. But what happens afterwards? Is it necessary to consume cow’s milk? Some children begin to become lactose intolerant or already young for ethical or environmental reasons do not want to take it. How to cover calcium if we can’t or don’t want to consume cow’s milk? In this note we tell you everything you need to know.

Reasons why you don’t drink milk

Lactose intolerance

Perhaps one of the strongest reasons why people worldwide are changing their habits and looking for alternatives is lactose intolerance. This intolerance is defined as the “inability of the intestine to digest lactose and transform it into glucose and galactose”. This inability results from a shortage of an enzyme called lactase, which is produced in the small intestine.

It is estimated that 80% of the world population is intolerant to lactose, the sugar found in milk, to a greater or lesser degree. The countries with the largest number of people with lactose intolerance are those of Asia, while the countries of Europe are the ones with the least presence of lactose intolerant people. This could be due to the fact that northern and central Europe has lived with cattle since Neolithic times.

In Peru, research on the level of lactose tolerance is limited, but a report by the consultant Kantar Worldpanel indicates that 7 out of 10 adult women have lactose intolerance; while 4 out of 10 men have the same problem. In addition, 41% of those consulted state that at least one member of their household is recognized as lactose intolerant. 71% of women surveyed accepted that they do not like milk, especially women between 18 and 45 years of age.

environmental reasons

There is a growing concern about caring for the environment and how our habits can have a positive or negative impact. Last year Ipsos Global Advisor carried out a worldwide study where it asked different populations what actions they would take to combat global warming. There were two questions in which Peru had the highest percentage. In one, Peruvians were asked if they would be willing to reduce their dairy consumption or replace it with other more ecological alternatives for environmental reasons and 65% said they would replace milk with some alternative to reduce climate change. The other question refers to meat reduction and 64% said they could do it.

A study by Science magazine published in The New York Times compares the ecological footprint of different types of milk (animal and vegetable). And it showed that cow’s milk is the least sustainable in terms of carbon dioxide emissions and water consumption, however, the sustainability of vegetable milks also varies depending on where they have been produced and their composition. According to the report, each liter of cow’s milk produced consumes 628 liters of water and generates 3.2 kg of CO₂.

In the world of vegetable drinks, the one that needs the most water is almond, but this only consumes 60% of what is needed for cow’s milk. Soy and oat milk or drink are the most sustainable options when it comes to water consumption.

ethical reasons

Cow’s milk is for her calf. Although we have consumed milk for centuries, many people for ethical reasons have decided to stop consuming dairy because the way cows are raised does not seem fair to them. In addition, they consider that it is a speciesist act. Speciesism is defined by the RAE as “discrimination of animals for considering them inferior species, and therefore they can use them for their own benefit.”

Some people, upon finding out how they are treated, decide not to continue consuming milk. For example, it is a myth that cows give milk all the time, so that they can give milk – just like humans – they must have young. So the industry generates that over and over again they have calves to use the milk that should be for their calves, and sell it to consumers.

How to get calcium if we do not want to drink milk?

Whatever the reason why you have decided not to drink milk, it is important that you know what other foods exist that will help you meet your calcium requirement. In addition, there are ways to improve its bioavailability.

Calcium is the most abundant mineral in our body, as it forms an important part of the skeleton and teeth. Some of the roles of calcium are skeletal functions (bones and teeth) and regulatory functions (maintenance of cellular structures).

According to the World Health Organization, an average adult needs 1000mg of Calcium per day and this must be covered either with dairy products or with foods that are a source of calcium. It is important to mention that the amount of calcium in food matters as well as how much can be absorbed. For example, the calcium in milk or dairy products in general can be absorbed by 30%, while the calcium in broccoli and other crucifers is 50%. Also, just as important as eating calcium is not losing it through the urine, and that happens when you eat a diet that is very high in ultra-processed products loaded with sodium.

Calcium sources and amount of calcium:

• 1 cup broccoli: 112 mg
• 1 cup kale: 90.5 mg
• 2 tablespoons of sesame seeds: 227 mg
• ½ cup of dried figs: 120 mg
• 1 cup of beans: 130 mg
• 25g almonds: 66mg
• 100g of tofu: 350mg.
• 1 tz of fortified vegetable drink: mg will depend on the brand.

Tips to improve your absorption

• Activate the seeds and nuts either by roasting or soaking.
• Avoid drinking coffee or tea along with calcium-rich foods.
• Soak navy beans to remove their antinutrients.
• Cover vitamin D requirement, since it is essential for the intestinal absorption of calcium.
• Do not consume amounts of ultra-processed foods full of sodium because they promote the loss of this mineral through urine.

Now that you know what to eat and how to improve its absorption, to have strong bones and teeth. Don’t forget to sunbathe to get vitamin D and be physically active to supplement your calcium intake and stay healthy.