Dairy, Calcium, Vitamin D &K


Dairy products are among the most widely consumed foods in the United States. These foods taste great and are a concentrated source of many important nutrients.

The Nutritional Lifestyle message is that these foods should be eaten in moderation because many people have sensitivity to dairy and in addition these foods can be high in saturated fat and cholesterol.

Dairy products and eggs are an essential part of a Nutritional Lifestyle since they contain a wealth of vital nutrients that can help support health. They are protein rich and they deliver a concentrated amount of vitamins such as D, B2, B12, K and biotin as well as minerals like calcium, selenium, iodine and phosphorus.

Dairy Products as a Source of Calcium

Dairy Products are a concentrated source of calcium but they are not the only means since many other foods provide significant amounts of this important mineral.

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm.

The body gets the calcium it needs in two ways. One is by eating foods that contain calcium, or by taking calcium supplements. Good sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and dark leafy greens or dried beans, which have varying amounts of absorbable calcium.

Virtually all dark green leafy vegetables, including Spinach, Swiss chard, mustard greens, and collard greens contain calcium. Practically all nuts and seeds – especially sesame seeds – contain calcium as do most beans, including navy, pinto, kidney, and black beans. And tofu that has been prepared with calcium chloride is also an excellent source.

Therefore, a diet that preserves bone health need not only be solely dependent on dairy products for calcium but should also emphasis calcium-rich plants.

The Importance of Vitamin D

Vitamin D plays a critical role in maintaining bone health. For bone health, an adequate intake of vitamin D is no less important than calcium. Vitamin D is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight in the summertime.

You should consult with your doctor or nutritionist for the best advice on the amount and types of vitamins that you need.

Getting Enough Vitamin K

Vitamin K, which is found mainly in green, leafy vegetables, plays an important role in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health.

Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended requirement.

Dairy and Eggs May Not Be for Everyone

People who are lactose intolerant can’t break down the milk sugar, lactose, found in dairy products and therefore have problems digesting these foods.

Dairy products, including eggs, are amongst the foods most associated with allergic and delayed hypersensitivity reactions.

Many people who are sensitive to dairy and eggs need to select other vitamin D and calcium sources.

Join my Coaching Sessions to learn how to make choosing Dairy or other Vitamin D/Calcium sources an essential part of your Wellness Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
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