Countries with the highest consumption of dairy products: Finland, Sweden, United States, England.
Countries with the highest rates of osteoporosis: Finland, Sweden, United States, England.
Daily calcium intake for African Americans: More that 1,000 mg.
Daily calcium intake for black South Africans: 196 mg.
Hip fracture rate for African Americans compared to black South Africans: 9 times greater.
Calcium intake in rural China: One-half that of people in the U.S.
Bone fracture rate in rural China: One-fifth that of people in the U.S.
Some researchers question the wisdom of current government calcium recommendations. They note that the Standard American Diet is so fundamentally flawed that trying to protect our bones by taking in loads of calcium is like trying to fill a tub with no stopper by turning up the faucets. In general, world dietary patterns show that countries where people consume large amounts of calcium are also countries where people eat enormous amounts of animal protein, such as in the United States and northern Europe. These countries also suffer among the world’s highest rate of fractures due to osteoporosis, the disease characterized by weak, porous bones. “The correlation between animal protein consumption and fracture rates in different societies is as strong as that between lung cancer and smoking,” says T. Colin Campbell, professor of nutritional biochemistry at Cornell University.
Eating animal protein, which is high in sulfur-containing amino acids, requires the body to find a way to buffer the effects of those amino acids. It does so by releasing calcium from the bones, literally peeing them away. Robert Heaney, professor of medicine at the Creighton University School of Medicine and a proponent of high dairy consumption, nevertheless admits that his research shows the “single most important determinate” of the rate of bone gain in young women is not how much calcium they consume, but how much calcium they consume in relation to animal protein. The more protein eaten, the more calcium must be consumed to offset the calcium drain. Unfortunately, most people in the US and Northern Europe eat well more than double the recommended amount of protein and more than four or five times the amount of protein actually needed – with 70 percent of it coming from animal sources. Hello, osteoporosis.
Ovo-lacto-vegetarians can get the Recommended Daily Allowance of calcium by consuming dairy products, but this is not recommended. Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who got the most calcium from dairy products actually broke more bones than women who rarely drank milk.8 Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption. 9 A study following adolescent girls from age 12 through 18 found that the amount of calcium they ingested made zero difference in development of bone mineral density during the years when women develop between 40 to 60% of their bone mass of calcium intake is for vegans. Given how little is really known, if you are vegan it may not hurt to try to get something close to the RDA for calcium. Good vegan calcium sources include collard greens, broccoli, kale, turnip greens, tofu prepared with calcium, and fortified beverages including orange juice, soy or rice milk (check the labels).
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