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MILK MYTH 1
Children need milk to form strong, healthy bones.
Fact: Strong bones are dependent on a combination of factors—proper nutrition and exercise being
paramount. However, kids don’t need milk to get the nutrients required to build healthy bones,
they can get everything they need from whole plant foods. The most important nutrients
involved in bone mineralization are calcium, vitamin D, and vitamin K. Both calcium and
vitamin K are found in leafy greens and vitamin D is synthesized in our body from sunlight or
supplemented in our diet. The vitamin D found in milk, for example, is added—not naturally
occurring. Exclusively breastfed babies and anyone who doesn’t get enough sunlight daily should
supplement vitamin D.
MILK MYTH 2
The calcium in milk is better absorbed or more “bioavailable” than the calcium
found in plant foods.
Fact: The bioavailability of calcium in cruciferous
vegetables like bok choy, broccoli, and kale is
actually twice as high as that found in milk and Calcium Content
fortified products. Tofu, soy milk, and fortified of plant-based foods/drinks compared
to cow’s milk
products have the same absorption as milk and
dairy products. Milk 300mg/cup
MILK MYTH 6
Soy milk is bad for you.
Fact: Soy milk is an excellent source of protein, fat, calcium, and cancer-fighting phytochemicals
known as isoflavones. In fact, studies show that people who have a high intake of soy have lower
rates of breast and prostate cancer and lower rates of cancer recurrence. And what’s even more
interesting is that the research suggests that the earlier you start consuming soy, the better. Studies
show that the protective benefits of soy against breast cancer are increased when consumption
begins prior to adulthood. One study showed a 28-60% decrease in breast cancer risk among
women who consumed 1 serving of soyfoods/day in their teenage years.
References:
1. https://www.ncbi.nlm.nih.gov/books/NBK56060/
2. DeBoer, 2015. Milk intake, height, and body mass index in preschool children.
3. O’Connell. Growth of vegetarian children: the Farm study
4. Ziegler, 2011. Consumption of cow's milk as a cause of iron deficiency in infants and toddlers. https://www.ncbi.nlm.nih.gov/pubmed/22043881
5. Irastorza, 2010. Cow's-milk-free diet as a therapeutic option in childhood chronic constipation. https://www.ncbi.nlm.nih.gov/pubmed/20453672
6. Rogers, 2006. Milk as a food for growth? The insulin-like growth factors link. https://www.ncbi.nlm.nih.gov/pubmed/16684388
7. Messina, 2016. Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients. https://www.karger.com/Article/FullText/444735