Is Milk Really the Best for Strong Bones?
We often believe milk is a must for strong bones. But despite high milk consumption, India still faces high rates of weak bones (osteoporosis). That’s because milk alone isn’t enough.
Why Milk May Not Help Much:
Many Indians (around 70%) can’t digest milk well, which means poor calcium absorption. Also, most of us lack Vitamin D, which is needed to use calcium properly. Plus, our modern diet full of tea, sugar, and processed food increases acidity, which can pull calcium from our bones.
Better Calcium Sources Than Milk:
Milk gives about 120 mg of calcium per 100 ml. But many Indian foods give more and are easier to digest:
- Sesame seeds (til): 975 mg
- Chia/Sabja seeds: 630 mg
- Tofu (soy paneer): 350–680 mg
- Ragi (finger millet): 344 mg
- Almonds: 250 mg
- Green leafy vegetables: Over 200 mg
Simple Tips for a Milk-Free Calcium Boost:
- Add til seeds to chutney or salads
- Mix sabja seeds in water or drinks
- Use tofu instead of paneer
- Eat greens like moringa and spinach regularly
- Snack on soaked almonds
- Make roti or dosa from ragi
- Get 15–20 minutes of sunlight daily for Vitamin D
Final Thought:
You don’t need milk to keep your bones strong. Indian foods like seeds, nuts, greens, and grains are rich in calcium and easier on the stomach. A milk-free calcium diet may be a better choice for stronger bones and better digestion.
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https://www.freedomfromdiabetes.org/blog/post/calcium-sources-better-than-milk/4676