Calcium-Rich Plant Foods Better for Bones than Dairy

Updated on May 5, 2020

One of the most common health concerns that I receive questions on is how to prevent osteoporosis. I routinely review bone scan test results and food diaries of people who diligently follow conventional recommendations on calcium intake and are discouraged by worsening test results.

In my experience, the most common mistake that people make is eating too much dairy. Many health practitioners routinely advise their patients to get anywhere between 1200 to 1500 milligrams of calcium every day, and many people turn to milk, yogurt, cheese, ice cream, and other dairy products to meet this requirement.

The reality is that it's impossible to say how much calcium you need each day for strong and healthy bones. The health of your bones depends on a number of factors, and how much calcium you get through your diet is no more or less important than all of the other dietary and lifestyle factors that have impact on your skeletal health. If you have trouble believing this, consider that countries that rank higher-than-average in dairy consumption such as the United States, England, and Finland also have higher-than-average osteoporosis-related fracture rates.

The Nurses's Health Study, conducted by Dr. Walter Willet and his team at Harvard University, looked at the milk-drinking habits of 72,000 women, and found that regularly drinking milk did not translate to a lower risk of experiencing a hip fracture. In fact, the Nurses's Health Study found that women who drank milk two times a day were just as likely to experience a fracture as women who drank milk once a week.

A 2003 Swedish study that looked at more than 60,000 women found no association between dietary calcium intake and risk of fracture.

Finally, The Health Professionals Follow-Up Study looked at 43,000 men, and found no association between dietary calcium intake and bone fractures.

A number of respected physicians like Dr. Willett believe that when all of the other factors that influence bone health are being addressed, the body needs anywhere between 500 and 700 milligrams of calcium each day, about half of conventional guidelines.

My research and clinical experiences have led me to believe that it's best to rely mainly on plant sources of calcium to build and maintain strong bones. In traditional Korean culture, calcium is obtained mainly from green vegetable, including seaweed, mineral-rich broths made by boiling vegetables and sometimes bones, and sesame seeds and leaves.

Sesame seeds are especially good for building and maintaining healthy bones because they are naturally rich in calcium, magnesium, and phosphorus, which are three of the most important micronutrients needed for optimal bone health.

If you're not sure how to get sesame seeds into your diet, I encourage you to try the following recipe for tahini dressing. Tahini is a creamy paste that is made by grinding fresh sesame seeds. When you blend tahini with a little water, lemon or lime juice, sea salt, and garlic, the result is a creamy dressing that goes beautifully with salads, steamed vegetables, rice dishes, potatoes, falafels, and any other foods that you enjoy with a rich and creamy dressing.

Tahini Dressing Recipe

Ingredients:

2 heaping tablespoons of tahini
1/2 clove of garlic
Juice of 1/4 of a lemon
Sea salt, to taste
Water

Directions:

Blend all ingredients, adding water slowly until desired consistency is reached.

If you have family and friends who are concerned about osteoporosis and are eating large quantities of conventional dairy, please consider passing this article on. Thank you.