Does Milk Really Help to Make Bones Strong?
Do children need milk for strong bones?
According to a recently released study, dairy products have minimal effects on young people’s ability to develop strong bones. However, a representative of the dairy sector claims that the researchers’ prejudices corrupted the results. The Physicians Committee for Responsible Medicine evaluated earlier studies, which were published in the journal Pediatrics’ March issue. Most people know this organization for opposing animal testing. It also strongly supports vegetarianism and urges people to cut out all dairy products from their diet.
The group criticized the new government dietary recommendations, which call for consuming three cups of fat-free or low-fat milk per day, in a statement released recently to coincide with a news conference.
A dairy serve is equal to:
- eight ounces of milk
- yogurt, 8 ounces
- natural cheese weighing 1.5 oz (such as cheddar)
- processed cheese, 2 oz (such as American)
Dairy products with low or no fat have just as much calcium as those with whole milk, if not more.
The statement reads, “Under scientific inspection, the foundation for the milk myth crumbles.” This analysis demonstrates that there is insufficient data to support the U.S. dairy intake recommendations.
There was no correlation between dairy or dietary calcium and bone health in children and young adults in 27 of the 37 research that was analyzed. The remaining research only discovered a weak correlation.
The researchers concluded that dairy consumption is a weaker predictor of bone health than early-life physical activity.
For children to grow up with strong bones, calcium is essential. Strong bones aid in preventing the fracture-causing, bone-thinning disorder osteoporosis.
According to the study author, we can see that from the very perspective of a nutritionist, we think it is incredibly essential for parents to recognize that milk is not a necessary diet for children. Children’s bones will be all right if they cannot drink milk for health or other reasons. Some other nutritionists do disagree vehemently. There is a clear favorable correlation between calcium and dairy and healthy bone health.
There is not a single meal that will prevent osteoporosis but adding calcium to the diet has been demonstrated to be beneficial in the long run. It is a component of an overall healthy lifestyle that includes exercise. Some papers, provide a partial picture of the science behind calcium and healthy bones.
There is more than Calcium in Dairy
The evidence is not as clear as the dairy group claims. The Dairy Council points to reviews conducted by its researchers on its website, which demonstrate an overwhelmingly positive correlation between consuming calcium-rich foods and bone health.
The bone health brief from the Dairy Council indicates that- (Studies) indicate that milk intake during childhood and adolescence relates to higher bone mass and protection against fractures in later years. It is unclear if calcium intake during childhood and adolescence affects bone health over the long run. According to researchers, if a person’s bone mineral density is as high as it can be throughout adolescence, it will assist prevent osteoporosis when they are 65. But the truth is that they are unsure if that is the case.
Calcium consumption may not be the most crucial factor in ensuring healthy bone health. The most significant predictor of all is heredity. Nobody can definitively state which of these three factors is most crucial for preventing osteoporosis, he claims. It is unclear if calcium intake during adolescence affects bone density in women who have significant inherited risk factors.
Though, they claim that they do agree with the latest government recommendations encouraging Americans to consume more milk. They even represent the American Academy of Pediatrics in the “3-A-Day for Stronger Bones” campaign of the Dairy Council.
Dairy products provide far more than simply calcium, they claim. It is a good provider of potassium, vitamin A, and our main dietary supply of vitamin D. Anything we can do to reduce children’s and teenagers’ consumption of soda over milk is important.
Ways to build stronger bones
Our bones are simple to take for granted. They perform all their work in the background. But it is a major thing when a bone breaks. Even for children, bone healing takes time.
Strong bones in childhood are an excellent foundation for lifetime bone health. In our childhood and adolescence, we virtually entirely develop our bone density. Around the age of 20, most people have stopped developing bone. Adults continue to gradually replace old bone with new bone. Our bones deteriorate over time as we age as adults.
A child’s probability of preventing bone weakening later in life is higher if their bones are robust. Parents may assist by ensuring that children receive the three essential nutrients for strong bones: calcium, vitamin D, and workout.
1. Feed children foods high in calcium
A mineral called calcium is well known for constructing strong bones. Dairy goods, beans, certain nuts and seeds, and leafy green vegetables all contain it. Additionally, it is frequently added to dishes like porridge or orange juice.
What Role Do Parents Play?
Encourage your children to consume foods high in calcium:
Your doctor or nutritionist can advise you on how much to offer if your child consumes dairy based on age. Each day, younger children may require 1-2 servings of low-fat dairy, while older children may require 4 servings.
Look for high-calcium versions of typical foods to replace them. Purchase calcium-fortified orange juice in place of regular juice and almond butter in place of peanut butter.
2. Supplement kids’ diets with vitamin D
Calcium absorption is aided by vitamin D, sometimes known as vitamin D3. However, many kids do not consume vitamin D-rich foods. All children should take a vitamin D supplement if they do not get enough in their diet because vitamin D is so crucial. Even newborns require vitamin D supplements unless they consume at least 32 ounces of formula daily.
What Role Do Parents Play?
How much vitamin D your child requires and the best manner to provide it should be discussed with your doctor, nurse practitioner, physician assistant, or nutritionist. Sunscreen, clothes, and shade are all effective ways to protect your child’s skin. People also receive vitamin D via foods and supplements, as well as from sun exposure. But excessive sun exposure increases a child’s risk of developing skin cancer in the future. To avoid skin cancer and early aging, protect your skin.
3. Motivate children to exercise
The more we use our muscles, the stronger they become. For bones, the same holds.
Walking, running, jumping, and climbing are particularly beneficial for bone development. They are referred to as weight-bearing exercises because they exert pressure on our bones using our muscles and gravity. The body strengthens its bones because of the pressure. This weight-bearing pressure is not produced by activities like biking and swimming. Children should also engage in some weight-bearing workouts, even though they are excellent for total body health.
What Role Do Parents Play?
Ensure that your child engages in at least an hour of physical activity every day, including exercises that require weight bearing. Everyone must exercise, consume enough vitamin D, and obtain enough calcium. But these are crucial for children, particularly during their formative preteen and adolescent years.
Veggies Provide Calcium
About 300 mg of calcium can be found in an 8 oz glass of dairy. However, if dairy products are not your thing, vegetables are a good source of calcium.
The calcium content of these vegetables is equal to that of a glass of milk:
- Kale boiled to 1 1/2 cups
- sauteed broccoli in 2 1/4 cups
- spinach boiled to 8 cups
What Portion of Calcium Do You Need?
Based on your age, you require a certain amount of calcium. Older adults have higher calcium needs than younger individuals because osteoporosis, a disorder that causes the weakening of the bones, is more common. However, research indicates that the key to having strong bones as you age is to start growing bones at a young age and to maintain them strong.
Age Calcium (mg/day)
0 to 6 months 210
7 to 12 months 270
1 to 3 years 500
4 to 8 years 800
9 to 13 years 1300
14 to 18 years 1000
19 to 50 years 1000
51+ years 1200
