Calcium participates in fundamental functions of the body, such as the formation and maintenance of bones, control of blood pressure and the proper functioning of the nervous system. Although the mineral is present in different foods, nutritionists point to milk as one of the most efficient sources.
Experts point out the best source of calcium to strengthen bones
Calcium participates in fundamental functions of the body, such as the formation and maintenance of bones, control of blood pressure and the proper functioning of the nervous system. Although the mineral is present in...
Yogurt, cheese, tofu and some vegetables also offer calcium. The advantage of milk, according to experts interviewed by Martha Stewart's website, is its bioavailability, that is, the ease with which the body can absorb the nutrient.
One cup of milk, equivalent to about 240 milliliters, provides approximately 306 milligrams of calcium, according to data from the United States Department of Agriculture.
The daily recommendation varies depending on age and gender. Women ages 19 to 50 and men ages 19 to 70 should consume about 1,000 milligrams per day. For women between 51 and 70 years old and adults aged 71 and over, the recommendation increases to 1,200 milligrams.
“Milk is considered an excellent source of calcium because it contains a good amount of the mineral in a bioavailable form, which means it is well absorbed by the body”, explains nutritionist Luciana Soares.
The drink also brings together other nutrients associated with bone health. “In addition to calcium and vitamin D, milk naturally provides phosphorus, protein, zinc, potassium and magnesium”, says sports nutritionist Roxana Ehsani.
These components perform different functions in the body. Protein participates in the maintenance and repair of tissues, while phosphorus, potassium, vitamin B12, riboflavin and vitamin D contribute to processes such as energy production, formation of red blood cells, nerve function and blood pressure control.
The protein content can also help preserve muscle mass and prolong the feeling of satiety.
According to Luciana Soares, milk does not need to be consumed with other foods for calcium to be well used by the body. The presence of vitamin D in fortified versions can further promote absorption.
“Combining milk with other nutritious foods can make the meal more balanced, but this is not necessary to improve calcium absorption,” he says.
Experts recommend, on average, the consumption of up to three glasses per day, which can be distributed between meals. The ideal amount, however, depends on each person's nutritional needs and diet.
Those who are lactose intolerant can opt for lactose-free milk. “It offers the same benefits as cow's milk, but without the lactose,” adds Ehsani.
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Source: Noticias ao Minuto
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