Dr. Weeks’ Comment: See www.notmilk.com run by Robert Cohen who does a great job teaching people about the toxic aspects of milk. See below for the highest sources of bioavailable calcium in foods – hint: dairy is LOW in bioavailable calcium.
Dairy Education Board
CALCIUM AND BONE DISEASECalcium content of foods (per 100-gram portion)(100 grams equals around 3.5 ounces)1. Human Breast Milk 33 mg (lowest!)2. Almonds 234 mg3. Amaranth 267 mg4. Apricots (dried) 67 mg5. Artichokes 51 mg6. Beans (can: pinto, black) 135 mg7. Beet greens (cooked) 99 mg8. Blackeye peas 55 mg9. Bran 70 mg10. Broccoli (raw) 48 mg11. Brussel Sprouts 36 mg12. Buckwheat 114 mg13. Cabbage (raw) 49 mg14. Carrot (raw) 37 mg15. Cashew nuts 38 mg16. Cauliflower (cooked) 42 mg17. Swiss Chard (raw) 88 mg18. Chickpeas (garbanzos) 150 mg19. Collards (raw leaves) 250 mg20. Cress (raw) 81 mg21. Dandelion greens 187 mg22. Endive 81 mg23. Escarole 81 mg24. Figs (dried) 126 mg25. Filberts (Hazelnuts) 209 mg26. Kale (raw leaves) 249 mg27. Kale (cooked leaves) 187 mg28. Leeks 52 mg29. Lettuce (lt. green) 35 mg30. Lettuce (dark green) 68 mg31. Molasses (dark-213 cal.) 684 mg32. Mustard Green (raw) 183 mg33. Mustard Green (cooked) 138 mg34. Okra (raw or cooked) 92 mg35. Olives 61 mg36. Orange (Florida) 43 mg37. Parsley 203 mg38. Peanuts (roasted & salted) 74 mg39. Peas (boiled) 56 mg40. Pistachio nuts 131 mg41. Potato Chips 40 mg42. Raisins 62 mg43. Rhubarb (cooked) 78 mg44. Sauerkraut 36 mg45. Sesame Seeds 1160 mg46. Squash (Butternut 40 mg47. Soybeans 60 mg48. Sugar (Brown) 85 mg49. Tofu 128 mg50. Spinach (raw) 93 mg51. Sunflower seeds 120 mg52. Sweet Potatoes (baked) 40 mg53. Turnips (cooked) 35 mg54. Turnip Greens (raw) 246 mg55. Turnip Greens (boiled) 184 mg56. Water Cress 151 mgA study published in the January, 2001 edition of the AmericanJournal of Clinical Nutrition examined the diets of 1,035 women,particularly focusing on the protein intake from animal and vegetableproducts. Deborah Sellmeyer, M.D., found:ANIMAL PROTEIN INCREASES BONE LOSSIn her study, women with a high animal-to-vegetable protein ratioexperienced an increased rate of femoral neck bone loss. A high animal-to-vegetable protein ratio was also associated with an increased risk ofhip fracture.WHY DOES ANIMAL PROTEIN CAUSE BONE LOSS?I spoke with Dr. Sellmeyer, and here is her explaination:"Sulphur-containing amino acids in protein-containing foods aremetabolized to sulfuric acid. Animal foods provide predominantly acidprecursors. Acidosis stimulates osteoclastic activity and inhibitsosteoblast activity."MEAT EATERS HAVE MORE HIP FRACTURESSellmeyer's remarkable publication reveals:"Women with high animal-to-vegetable protein rations were heavierand had higher intake of total protein. These women had a significantlyincreased rate of bone loss than those who ate just vegetable protein.Women consuming higher rates of animal protein had higher rates of boneloss and hip fracture by a factor of four times."Milk has been called "liquid meat." The average American eatsfive ounces of animal protein each day in the form of red meat andchicken. At the same time, the average American consumes nearly sixtimes that amount (29.2 ounces) per day of milk and dairy products.How ironic it is that the dairy industry continues to promote thecause of bone disease as the cure.Deborah Sellmeyer's brilliant work is supported by a grant fromthe National Institutes of Health.Dr. Sellmeyer may be reached by EMAIL: firstname.lastname@example.orgOriginal column:Human breast milk is Mother Nature's PERFECT FORMULA for babyhumans. Even dairy industry scientists would not be foolish enough todebate this UNIVERSALLY ACCEPTED FACT. In her wisdom, Mother Natureincluded 33 milligrams of calcium in every 100 grams, or 3 1/2-ounceportion of human breast milk.Adults do not drink human breast milk. At the end of this columnis a list of calcium values in the foods we eat. Each food is comparedto human breast milk as the standard. You might be surprised to learnhow many foods naturally contain an abundance of calcium. One mustwonder why Asians traditionally did not get bone-crippling osteoporosis...that is, until they adopted the "American Diet," a diet of milk anddairy products.The dairy industry owns the psychological exclusive rights tocalcium in foods found in super markets. Few food manufacturers woulddare to compete with the dairy message which infers that no other foodscontain the calcium contained in milk, and without milk and dairyproducts you're certain to one day end up with bone-cripplingosteoporosis. Tropicana Orange Juice has been marketing a Fruit-Calorange juice which, according to the Tropicana company, contains a moreabsorbable type of calcium than other calcium supplements. Each cup ofTropicana's pure premium calcium contains 350 milligrams of calcium asopposed to only 302 in one cup of milk and 172 in one ounce of Americancheese. Minute Maid also has a Calcium-Orange Juice product and claimsthat it contains fifteen times the amount of calcium as contained in anequivalent sample of regular orange juice. Gerber's Baby cereal sells abox of single grain barley upon which they write, "An excellent sourceof iron and a good source of calcium." The side panel of their boxreveals that their cereal contains barley flour and tri and di calciumphosphate. Other than orange juice and baby food, no visible claim tocalcium is made by any food manufacturer. The reason, of course, is thatmilk holds the monopoly. They hold title to and make claim to America'scalcium perception. Few would dare challenge that claim.A tour through a typical American supermarket reveals aislesdedicated to specific food groups...There are fresh fruits andvegetables in one section and meats and poultry in another. Rice andgrains are kept separate from beans and canned vegetables. Milk anddairy products (which represent America's most sought after foods) areusually placed furthest from the market's front door. Junk foods areconjointly placed in the same aisle with cookies and potato chips. Thesehigh calorie/low fiber snacks are stacked within walking distance ofboth artificially sweetened and high sugar sodas.Hostess Twinkies contain calcium. Those golden sponge cakes withcreamy fillings are as much a part of our cuisine as they are a part ofour national culture. To many, Twinkies represent all that is artificialand unhealthy about our collective fast food diet. To others theyepitomize instant snacks, a quick source of energy and mother's easy-to-prepare dessert for her school-age child. When I was in college,Twinkies represented one of the four major food groups (along withFrench fries, alcoholic beverages and McDonald's hamburgers.) To read aTwinkies ingredient label is to marvel at how far mankind has progressedthese past twenty-five thousand years, eating fruits and nuts andvegetables and grains, and occasional mastodon steaks, to:"Enriched wheat flour, (niacin, a "B"vitamin), ferrous sulfate (iron), thiaminmononitrate (B1), riboflavin (B2), water,sugar, corn syrup, high fructose corn syrup,partially hydrogenated vegetable and/or animalshortening (contains one or more of: canola,corn, cottonseed or soybean oil, beef fat),eggs, dextrose. Contains 2% or less of:modified food starch, whey, leavenings (sodiumand pyrophosphate, baking soda, monocalciumphosphate), salt, starch, yellow corn flour,corn syrup solids, emulsifiers mono anddiglycerides, lecithin, polysorbate 60,dextrin, calcium caseinate, sodium stearoyl,lactylate, cellulose gum, wheat gluten,natural and artificial flavors, caramel color,artificial colors (yellow 5, red 40), sorbicacid (to retain freshness)."The Dairy Industry and milk processors invest hundreds of millionsof dollars each year to guarantee that Americans will continue to drinkmilk and eat dairy products, investing their money to continually letAmericans know that milk tastes good and the intake of milk and dairyproducts must be continued to insure good health. Milk mustaches arestylish. Drink milk and you're beautiful! Gorgeous models, actors,actresses, sports heroes, even President Clinton and Bob Dole have posedfor milk advertisements. All have asserted by the milky white gooartificially applied to their upper lip that drinking milk is healthfuland wholesome. Who would argue with such an overwhelming endorsement?Billboards spanning America ask the question, "Got milk?" Cal Ripken ofthe Baltimore Orioles broke Lou Gehrig's record for consecutive majorleague baseball games played. Ripken, holding a baseball bat, smilesfrom inside the front cover of a "GOT MILK" brochure proclaiming, "Withall the skim milk I drink, my name might as well be Calcium Ripken, Jr."Common knowledge of osteoporosis is based upon false assumptions.American women have been drinking an average of two pounds of milk oreating the equivalent milk in dairy products per day for their entirelives. Doctors recommend calcium intake for increasing and maintainingbone strength and bone density which they call bone mass. According tothis regimen recommended by doctors and milk industry executives,women's bone mass would approach that of pre-historic dinosaurs. Thisline of reasoning should be equally extinct. Twenty-five millionAmerican women have osteoporosis. Drinking milk does not preventosteoporosis. Milk contains calcium. Bones contain calcium too. When weare advised to add calcium to our diets we tend to drink milk or eatdairy foods.In order to absorb calcium, the body needs comparable amounts ofanother mineral element, magnesium. Milk and dairy products contain onlysmall amounts of magnesium. Without the presence of magnesium, the bodyonly absorbs 25 percent of the available dairy calcium content. Theremainder of the calcium spells trouble. Without magnesium, excesscalcium is utilized by the body in injurious ways. The body uses calciumto build the mortar on arterial walls which becomes atheroscleroticplaques. Excess calcium is converted by the kidneys into painful stoneswhich grow in size like pearls in oysters, blocking our urinary tracts.Excess calcium contributes to arthritis; painful calcium buildup oftenis manifested as gout. The USDA has formulated a chart of recommendeddaily intakes of vitamins and minerals. The term that FDA uses isRecommended Daily Allowance (RDA). The RDA for calcium is 1500 mg. TheRDA for magnesium is 750 mg.Society stresses the importance of calcium, but rarely magnesium.Yet, magnesium is vital to enzymatic activity. In addition to insuringproper absorption of calcium, magnesium is critical to proper neural andmuscular function and to maintaining proper pH balance in the body.Magnesium, along with vitamin B6 (pyridoxine), helps to dissolve calciumphosphate stones which often accumulate from excesses of dairy intake.Good sources of magnesium include beans, green leafy vegetables likekale and collards, whole grains and orange juice. Non-dairy sources ofcalcium include green leafy vegetables, almonds, asparagus, broccoli,cabbage, oats, beans, parsley, sesame seeds and tofu.Osteoporosis is NOT a problem that should be associated with lackof calcium intake. Osteoporosis results from calcium loss. The massiveamounts of protein in milk result in a 50 percent loss of calcium in theurine. In other words, by doubling your protein intake there will be aloss of 1-1.5 percent in skeletal mass per year in postmenopausal women.The calcium contained in leafy green vegetables is more easily absorbedthan the calcium in milk, and plant proteins do not result in calciumloss the same way as do animal proteins. If a postmenopausal woman loses1-1.5 percent bone mass per year, what will be the effect after 20years? When osteoporosis occurs levels of calcium (being excreted fromthe bones)in the blood are high. Milk only adds to these high levels ofcalcium which is excreted or used by the body to add to damagingatherosclerosis, gout, kidney stones, etc.Bone mass does not increase after age 35. This is a biologicalfact that is not in dispute by scientists. However, this fact is ignoredby marketing geniuses in the milk industry who make certain that womenthis age and older are targeted consumers for milk and dairy products.At least one in four women will suffer from osteoporosis with fracturesof the ribs, hip or forearm. In 1994, University of Texas researcherspublished results of an experiment indicating that supplemental calciumis ineffective in preventing bone loss. Within 5 years of the initialonset of menopause, there is an accelerated rate of loss of bone,particularly from the spine. During this period of time, estrogenreplacement is most effective in preventing rapid bone density loss.Bone Mass is Genetically DeterminedIn December of 1994 a study, published in the American Journal ofClinical Nutrition, revealed that skeletal size and bone mass aregenetically programmed. Optimal skeletal size is achieved throughadequate calcium intake in an individual's youth. However, excesscalcium has an effect upon bone mass. Once enough calcium is introduced,the excess is either excreted in the urine or absorbed by the kidneys,arteries and liver. This excess calcium can cause great damage. Thedecrease in skeletal mass associated with osteoporosis in women isprimarily caused by the age-dependent decrease in hormonal steroidsecretion by the ovaries. While optimal calcium intake in childhood andadolescence is important for achieving proper bone density, calciumintake in adulthood has little significance.An overview based upon recent findings regarding the pathogenesisof osteoporosis was published in Germany in 1994 and translated intoEnglish where the abstract appeared on MEDLINE, a computer servicecontaining scientific abstracts of research. The premise of this studyis that osteoporosis is an unavoidable consequence of aging for which noprevention was previously possible. However, recent hormonal therapieshave slowed down the process of rapid bone loss. The lack of estrogenand progesterone play an important role in the development ofosteoporosis.Human breast milk contains 33 milligrams of calcium per 100-gramportion and potato chips contain 40 milligrams!GOTMILK? GOT BONE DISEASE!Find your favorite snacks on the following list and substitute them for pus-filled, antibiotic laden, allergenic and hormonal MILK.Related commentary:Harvard Nurse Study http://www.notmilk.com/deb/030799.htmlBad Bones http://www.notmilk.com/badbones.htmlBoneheads http://www.notmilk.com/bonehead.txtFor much more on the subject of calcium visithttp://www.notmilk.com/calcium/index.htmlRobert CohenExecutive Directorhttp://www.notmilk.com ` `