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Cow’s milk is the best source of calcium.

Some of the foods richest in calcium are:

Almonds: 252 mg/100 g

Spinach: 120 mg/100 g

Chia seeds: 631 mg / 100 g

Tahini: 420 mg / 100 g

Kale: 254 mg/100 g

Tofu: 350 mg /100 g

Dairy products are essential for our bones.

In fact, the quality of our bones depends not only on our intake and assimilation of calcium but also on other factors such as our hormonal health, physical exercise (strength training is the best way to strengthen our bones), our levels of vitamin D and vitamin K or our protein intake, among others.

In contrast, smoking and over-consumption of salt and sugar hinder calcium absorption, reduce bone density and increase the risk of fractures.

The World Health Organisation states that in regions with a lower incidence of fractures, much less calcium and dairy products are ingested than in those with a higher incidence (Joint FAO/WHO Expert Consultation on Diet NatPoCD. WHO Technical Reports Series 916. 2003. Geneva, World Health Organization)

There are countries such as Italy, which are very sunny (the sun makes our skin synthesise vitamin D, which is essential for bone metabolism), where the prevalence of hip fractures is higher than in other much less sunny countries, such as Poland.

Interestingly, dairy consumption is 25% higher in Italy than in Poland. In any case, cross-sectional studies using FAO food availability data indicate that hip fractures are more frequent in populations where dairy products are regularly consumed in large quantities (Nations F. The Fourth FAO World Food Survey, Food and Agriculture Organization of the United States. Rome: 1977.)

Calcium from milk is best absorbed

Dairy industry advocates often accept that there are other plant-based products richer in calcium than milk, but insist that it is milk that provides us with the most bioavailable calcium, i.e. the most easily absorbed. However, cruciferous vegetables such as broccoli, cauliflower, red cabbage or kale are, without a doubt, the foods with the most easily assimilated calcium thanks to the combination of other nutrients such as vitamin C, potassium or vitamin K, among others.

Dairy is not so bad for the environment

Their impact starts with the production of feed to be fed to animals. To obtain one litre of milk, about one kilo of feed is needed to feed dairy cows, conclude the research experts.

The use of fertilisers and pesticides, as well as the burning and consumption of fossil fuels needed during field work and transport of materials, all have an environmental impact and influence climate change. But not only that: they can also increase soil toxicity and resource depletion, among other impacts.

In addition, the farm is a dairy farm where it is necessary to carry out the tasks of milking and cleaning the facilities, as well as managing the manure produced by the cows. All these activities, in turn, have an impact, as they can pollute water.

In addition, methane gases from livestock digestion itself contribute to climate change. According to the International Panel on Climate Change, to produce 7,000 litres of milk, a cow can emit 140 kilos of methane per year – emissions equivalent to driving 8,000 kilometres in a car.