Continued from page 1
But, please consider
following: Countries with
highest consumption of dairy products, such as
United States, Sweden, and Finland, also have
greatest incidence of female osteoporosis. Eskimos, who consume
highest amounts of calcium of any of
world's people, have
highest number of cases of osteoporosis. Osteoporosis occurs relatively infrequently in China, even though they consume very little milk or other dairy products.
The reason is that people on meat- and dairy- based diets are getting far too much protein, generally 2 to 3 times
amount required, and when
excess protein is excreted, calcium and other minerals are drained from
body also.
The main problem is
consumption of animal protein; studies have shown that protein from non-animal sources has health benefits. So
answer to preventing osteoporosis is not to consume a lot of dairy products, but to reduce animal protein consumption through a balanced, nutritious diet centered on
"New Four Food Groups": fruits, vegetables (especially broccoli, a very calcium-rich food, without
negatives of animal products), grains, and legumes.
Many plant foods are good sources of calcium. Especially good sources are dark leafy greens (such as kale and mustard, collard, and turnip greens), broccoli, beans, dried figs, sunflower seeds, and calcium-fortified cereals and juices.
Consuming excessive amounts of protein can seriously damage human health. It can result in a negative calcium balance and osteoporosis, because calcium and other minerals are lost in
urine, along with
excess protein.
When protein is broken down in
body, acid is produced. The body compensates by buffering
acid through a complex process that involves
release of calcium from
bone. The calcium is then excreted in
urine. The higher
protein intake,
more calcium is lost. Protein-containing foods vary in
amount of acid they generate. Although animal proteins are commonly assumed to produce more acid, this is not always true. Fish, meat, poultry, cheese, and many grain products have a high potential renal acid load (PRAL), a measure of acid production. Milk and yogurt have a low PRAL. Fruits and vegetables have a negative PRAL, meaning they supply alkali that can help buffer acid.
Therefore if a person has a high protein intake they should incrase
amount of calcium in their diet. To offset
loss of calcium in
urine caused by processing protein, a high calcium intake can protect bone health. However, too much calcium can also be detrimental and intake should not exceed 2500 mg per day.
To protect your bones, consume a diet adequate in protein (0.36-0.45 grams of protein per pound of body weight), high in fruits and vegetables, moderate in sodium, and high in calcium. Adding a calcium supplement like HealthSmart Nutrition's Coral Cal-Min (http://www.air-water-nutrition-healthsmart.com/open/coral-cal-min/coral_cal.htm) or a whey powder such as HealthSmart Nutrition's undenatured CFM Whey (http://www.air-water-nutrition-healthsmart.com/open/Nutrition/whey_protein.htm)which contains a high calcium is helpful along with other good sources of calcium which include yogurt, fortified rice milk, tofu processed with calcium sulfate, collard greens, kale, mustard greens and blackstrap molasses. In addition to eating well, physical activity in your daily routine can help to strengthen bones.

Pauline is HealthSmart Nutrition's nutritional therapist. She has spent 20 yrs. doing medical research at the University of Manitoba in the field of lipids and nutrition. For more information go to http://www.air-water-nutrition-healthsmart.com/index.html