You might think that drinking more milk is going to build strong bones. But Americans drink a tremendous amount of milk as a whole, and osteoporosis is still a significant problem. On the other hand, Asian and vegan women who rarely or never consume dairy products have lower incidents of osteoporosis. What’s going on?
For one thing, Western women tend to eat a lot of meat in addition to consuming dairy products. Protein inhibits calcium absorption. In fact, some of the calcium meat-eating women consume from dairy products goes right down the toilet! The urinary output of calcium is much greater in meat-and-dairy-eating women.
Dairy products themselves have a significant amount of protein that may prevent the calcium in them from being absorbed. In other words, the calcium in dairy products may not do much good no matter how much you consume. A study at Harvard University shows that, of the 78,000 women who participated, incidents of bone breakage were much higher among the women who got their calcium from dairy products.
So what should you eat to build strong bones? Bring on the plant foods! Here are some foods that help build stronger bones.
Some Foods to Avoid or Decrease
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