Can men really get enough calcium by drinking milk?

　　Drinking milk was once widely believed to help us get enough calcium, but now many people claim that consuming more milk actually leads to a decrease in calcium levels. The reason is that in countries where milk consumption is higher, the incidence of osteoporosis is actually higher. So, can milk still be consumed at all? Let’s take a look together.

　　To understand how milk helps us obtain calcium, we first need to examine how the calcium in milk actually makes its way into our bones. Why is it that in countries where milk consumption is high, the incidence of osteoporosis also tends to be higher?

　　Calcium supplementation doesn’t necessarily require milk

　　One thing that is undeniable is that milk is indeed a good source of calcium. The problem is that the calcium absorbed from food into the human body needs to be able to contribute to the strengthening of bones Health Its function requires the assistance of many other factors as well: Vitamin D helps with the absorption of calcium, vitamin C aids in the synthesis of collagen, and vitamin K facilitates the deposition of calcium within collagen.

　　Reasons for the high incidence of osteoporosis in countries with high milk consumption

　　1. They consume excessive amounts of meat, fish, and eggs, resulting in a high intake of protein. Excessive intake of protein can significantly increase the excretion of calcium. Moreover, since both meat and eggs are foods that are low in calcium but high in phosphorus and sulfur, it is self-evident what effect consuming a large piece of steak or chicken breast every day would have on calcium balance.

　　2. Consuming too little vegetables, beans, and whole grains. Most Western recipes contain an incredibly low amount of vegetables, falling far short of the recommended 300 to 500 grams per day suggested by our country’s dietary guidelines, especially when it comes to leafy greens. The staple food is white bread, with a lack of whole grains and beans. Therefore, when there is not enough potassium and magnesium, the amount of calcium lost in the food increases.

　　3. Too little vitamin K, and insufficient exercise as well. Vitamin K is primarily found in green leafy vegetables and soybean oil, and its intake in Western diets is quite low. A multinational study revealed that although Britons consume more than twice as much calcium as Chinese people, their intake of vitamin K is only two-fifths of that of the Chinese. The reason for this is precisely that too few green leafy vegetables are being consumed.

　　For these reasons combined, it is not difficult to understand why countries with high milk consumption also have higher rates of osteoporosis.

　　The true way to obtain calcium from milk

　　1. Control your intake of meat appropriately. No more than 100 grams of meat/fish per day, and no more than 1 egg. It’s also best to replace some of the meat with soy products, as these are rich in calcium and contain less phosphorus than meat, which helps prevent calcium loss.

　　2. Eat an appropriate amount of whole grains, potatoes, and beans. Use them to replace a portion of refined white rice and refined wheat products. Nowadays, almost all baked goods such as steamed buns, noodles, pancakes, bread, cookies, and cakes are made from refined flour! ). In particular, tubers such as sweet potatoes, potatoes, taro, and yams are very high in potassium. If they can replace some staple foods, the health benefits would be significant.

　　3. Eat a large amount of vegetables and fruits. Especially leafy greens, which not only provide potassium, magnesium, and calcium but also contain vitamin K, making them particularly beneficial for bone health! For those who do not consume enough vegetables, fruits also play an important role in increasing potassium intake. Don’t bother too much every day, but it’s essential to include half a pound of fresh fruit in your diet.

　　4. Increase physical activity appropriately. Therefore, the abundant calcium found in a glass of milk or yogurt can truly contribute to the health of our bones.

　　So, although milk is an essential food for calcium intake, whether excessive consumption will lead to increased calcium loss depends on how it is combined with other foods in our diet. Therefore, there is no need to worry that, like in countries where milk sales are high, the incidence of osteoporosis might actually be higher as a result