Debunking the milk myths

Advertisements and dairy companies tell us that consuming cow's milk builds healthy bones. The calcium content of cow's milk and yogurt stands at 200-400mg of calcium per cup. The truth is, there are dairy free alternative options out there that do the same job.

Many people are lactose intolerant and lack the enzyme lactase to break down dairy products. Other calcium sources include:

1) Sardines: 400mg of calcium per 3 oz.

2) What about the humble Sesame? 1 tablespoon of sesame seeds equals to 88mg of calcium. This high source alternative should be considered. Sesame is made into sesame butter, also called Tahini. The unhulled version contains more B vitamins and minerals.



What other nutrients drive healthy bones?
Besides calcium, Vitamin D (derived from 10 minutes of sunshine a day or a healthy serve of sardines) is also important in maintaining bone health.

Magnesium and calcium work together in maintaining healthy bones, so a great vegetarian option for magnesium is almond milk. Combine consumption with calcium rich unhulled Tahini on gluten free bread. Talk about real food choices for bones!