Milk allergy, the belief that milk is harmful, or ordinary aversion? For whatever reason we choose not to avoid dairy products, we must supplement all the necessary ingredients. The biggest problem is with calcium. How to balance it, since the most important source is missing?
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The pediatrician suspects my daughter is allergic to milk. Recently, I have been reading a lot about the harmfulness of dairy products and I would like to definitely limit its consumption in our family. How to meet the demand for calcium in such a situation, especially for a five-year-old daughter? Sophia, 35 years old
Recent scientific reports regarding the harmfulness of milk and allergies to this product make many people give up dairy products. But how to do it wisely? A serious problem is ensuring an adequate demand for calcium. Calcium is an extremely important mineralis the basic building block of bones and teeth, it is also involved in the activation of enzymes, nerve conduction, and is essential for the proper functioning of the heart and vascular system.
However, there is one basic problem with calcium – the best digestible one comes from dairy products (thanks to the content of protein, lactose and vitamin D). There is also a lot in fish, especially those eaten whole, but how much can you eat? In addition, the most easily available whole are, for example, canned sprats, which in turn should be introduced into the diet in moderation, especially in the child’s diet. I am not talking about the marine fish themselves, which are often overloaded with heavy metals and possibly also harmful pesticides and antibiotics. According to recent reports, fish should be eaten 1-2 times a week, but only the smaller and non-farmed ones. Fat and large fish such as salmon and even herring should be eaten 1-2 times a month.
Despite the fact that we have many substitutes for dairy products, their composition often leaves much to be desired. So always read the labels carefully.
Where do you get this calcium then? Well, there are also plant products containing calcium, but due to the presence of phytates and oxalates, its absorption is definitely difficult. The recommended calcium intake for a 5-year-old girl (RDA) is 1000 mg. In order to cover this demand, it is necessary to try to have at least 8 portions of products containing about 120 mg Ca in the diet. Below is a practical summary of one of the 8 portions of calcium in the diet:
2 cups of raw kale | 1 handful of dried apricots | 3 large eggs | 1/4 cup of amaranth seeds |
4 Savoy Cabbage Leaves | 5 dried figs | 30 g of sardines in oil | 9 tablespoons of shelled sunflower seeds |
6 tablespoons of parsley | 2 handfuls of almonds | 50 g of sardines in tomatoes | 2 cups of oatmeal |
6 handfuls of fresh spinach | 3 handfuls of hazelnuts | 1/2 cup dry white beans | 25 g Tahini sesame paste |
Of course, the above portions can be combined and eat 2 or even 3 for one meal, e.g. salad with kale and parsley and sardines.
However, it should be borne in mind that the absorption of calcium from a varied diet ranges from 10 to 40 percent. and the largest is dairy. Therefore, we should always create a surplus to meet the demand for sure. It should also be borne in mind that a large number of products, especially dairy substitutes, are enriched with this mineral component. It is possible to balance calcium, but you need to pay more attention to it than before.
Calcium deficiency cannot be taken lightly. If we decide to limit or eliminate dairy products from the diet, it cannot be left with a ‘void’. Otherwise chronic calcium deficiency in a child will lead to ricketsand in adults to osteomalacia and an increased risk of osteoporosis. And that’s not all. Deficiencies of this important ingredient can lead to increased excitability of the body, tetany (excessive muscle contraction), neurological disorders and an increase in blood pressure. Calcium supplementation is also not the best solution. It is the pharmaceutical preparations containing calcium in an amount greater than 3-4 g / d that can cause urolithiasis, renal failure, organ damage, and malabsorption of other minerals, e.g. iron. It should also be remembered that calcium supplements, especially those made of bones, can be of different purity, it is especially dangerous lead pollution. Any supplementation should therefore be carefully considered and calculated, and it is best to consult a doctor.
Analysis of randomized cohort studies showed no reduction in the incidence of femoral head fractures with calcium supplementation, and even, as a 2007 study showed, a possibility of increasing the risk of fracture.
A dairy-free diet is not only a problem with calcium, but also a possible deficiency of phosphorus, protein, and vitamin D. It is therefore important to remember about legumes, groats, nuts and vegetables in the diet. The priority should be to look for unprocessed food of the best quality in order to take full advantage of the values it carries.
The photo is from: Alexandra E Rust / Foter / CC BY
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