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What is the alternative to milk?
Article by – Rajkumar Raikwar
Cow’s milk is an excellent source of calcium, which, along with vitamin D, is necessary for building strong, dense bones.
I drank a lot of milk when I was younger. It was delivered in beer bottles to our steps every morning. I also had a third of a beer before school as part of the free school milk program. I always like milk, it makes it easier to get enough calcium.
Of course, many people don’t drink milk for a variety of reasons. The good news is that you can receive all of your calcium and other nutrients from non-dairy sources.
What foods contain calcium?
However, it is more difficult for your body to absorb calcium from non-dairy foods. While your body absorbs calcium better from plant foods, and also when your total calcium intake is low, the overall effect means that if you don’t have dairy, you may need to eat more calcium-containing foods to maximize your bones. Health.
How much calcium do you need?
Depending on your age and gender, daily calcium needs range from 360 milligrams a day to over 1,000 mg for teenagers and older women.
A 250 ml cup of cow’s milk contains about 300 mg of calcium, which is equivalent to a standard serving. This same amount is found in:
200 grams of yogurt
250 ml of plant-based milk enriched with calcium
100 grams canned pink salmon with bones
100 grams firm tofu
115 grams of almonds.
The recommended number of daily servings of dairy and non-dairy alternatives varies:
children should have between 1 and 3.5 servings per day depending on age and gender
women aged 19 to 50 should take 2.5 servings daily, then 4 servings when over 50
men between 19 and 70 years old should take 2.5 servings daily, then 3.5 servings when they are over 70 years old.
What other nutrients do you need?
The issue of having a balanced diet if you don’t drink milk is acquiring enough nutrients. This is what you need and why.
Protein
Meat, poultry, fish, eggs, nuts, seeds, legumes, dried beans, and tofu are all good sources of protein.
Required for cell growth and repair and for the manufacture of antibodies, enzymes, and specific carrier proteins that perform chemical massage throughout the body.
Food sources: meat, poultry, shellfish, nuts, seeds, whole grains, dried beans, and lentils.
It builds bones and teeth, supports cell growth and repair, and is necessary for energy production.
Whole grains are a source of phosphorus, zinc, and vitamin B12.
Potassium
Food sources: Green leafy vegetables (spinach, beets, kale), carrots, potatoes, sweet potatoes, squash, tomatoes, cucumbers, zucchini, eggplant, beans and peas, avocado, apple, orange, and banana.
Required to activate cells and nerves. It maintains fluid balance and helps with muscle contraction and blood pressure regulation.
Zinc
Food sources: lean meat, chicken, fish, oysters, vegetables, nuts, whole grains, and whole-grain products.
It aids in wound healing and the development of the immune system and other essential bodily functions, including taste and smell.
Legumes like chickpeas contain protein and zinc.
Iodine
Food sources: fish, shrimp, other seafood, iodized salt, and commercial bread.
Necessary for normal growth, brain development and is used by the thyroid gland to produce the hormone thyroxine, which is necessary for growth and metabolism.
Vitamin A
Food sources: eggs, oily fish, nuts, seeds. (Beta-carotene, found in orange and yellow foods as well as green leafy vegetables, can also be used to create vitamin A.)
Necessary for the production of antibodies, the maintenance of healthy lungs and intestines, and good eyesight.
Vitamin B2 (riboflavin)
Food Sources: whole-grain bread and cereals, egg whites, green leafy vegetables, mushrooms, yeast spreads, meat. Required to release energy from food. It also benefits the eyes and skin.
Vitamin B12 (cobalamin)
Food sources: Meat, eggs, and most animal foods, some non-dairy fortified milk, and fortified spreads (check the label).
Necessary to make red blood cells, DNA (its genetic code), myelin (which insulates nerves), and certain neurotransmitters necessary for brain function.
What is a balanced diet?
When might you need to avoid milk?
The reasons people don’t drink milk vary from taste, personal preferences, animal welfare, or environmental concerns. Or it could be due to health issues or intolerance, allergy, and acne problems.
Lactose intolerance
Lactose is the main carbohydrate in milk. It is broken down into simple sugars by an enzyme in the small intestine called lactase.
Some people are born without the enzyme lactase or their lactase levels decrease with age. For these people, eating foods rich in lactose means it passes through the intestines undigested and can trigger symptoms like bloating, pain and diarrhea.
Research shows that small amounts of lactose, up to 15 grams per day, can be tolerated without symptoms, especially if spread throughout the day. A cup of cow’s milk contains about 16 grams of lactose, while a 200 g pot of yogurt contains 10 g and 40 g of cheddar cheese contains less than 1 g.
cow’s milk allergy
Cow’s milk allergy occurs in about 0.5 to 3% of one-year-olds. By age five, about half have grown up and 75% are in their teens. However, a survey found that 9% of preschool children suffered from severe allergies with anaphylaxis.
Cow’s milk allergy symptoms include hives, rash, cough, wheezing, vomiting, diarrhea, or facial swelling.
Symptoms vary in severity and can occur immediately or take a few days to develop. If the reaction is severe, call 000 as it could be a medical emergency.