foodconsumer.org: Some basics about milk

Some basics about milk
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admin on 02/26/2010 18:19:00
 
Milk contains quite some nutrients including calcium, vitamin D, protein and
other  nutrients, but that does not mean milk is the best source of all these
nutrients.
Calcium:
Calcium is important for bone health and there is no doubt about it.   Milk
contains high levels of calcium which is true, but it may not be the best source
for the mineral.
Here is what peta.org has to say about the calcium in milk.
Although American women consume tremendous amounts of calcium, their rates of
osteoporosis are among the highest in the world. Conversely, Chinese people
consume half as much calcium (most of it from plant sources) and have a very low
incidence of the bone disease.(32) Medical studies indicate that rather than
preventing the disease, milk may actually increase women's risk of getting
osteoporosis. A Harvard Nurses' Study of more than 77,000 women ages 34 to 59
found that those who consumed two or more glasses of milk per day had higher
risks of broken hips and arms than those who drank one glass or less per
day.(33) T. Colin Campbell, professor of nutritional biochemistry at Cornell
University, said, "The association between the intake of animal protein and
fracture rates appears to be as strong as that between cigarette smoking and
lung cancer."(34)
http://www.peta.org/mc/factsheet_display.asp?ID=98
The vegetables rich in calcium include white beans, tofu, Chinese cabbage,
spinach and rhubarb.
Vitamin D
Milk contains little vitamin D.  The amount of vitamin D added to milk is still
far from enough for humans.  It has been clear that a person needs at least 2000
International Units of vitamin D each day while the current recommended daily
allowance is 200 IU per day.  Obviously, people will have drink more than they
could to have enough vitamin D from fortified milk.
Sunshine is still the best source of vitamin D and vitamin D supplements like
vitamin D drops are also good sources.
Protein
Intake of too much protein may not be a good thing.  According to Dr. Campbell,
Americans have too high intake of protein (about 15 to 16 percent of total
calories).  He says slightly higher than 10 percent should be enough for most
people.
Dr. Campbell's study suggests that plant protein is safer than animal proteins. 
For details, read China Study by Dr. Campbell.
Potassium
Generally meat and milk are not a good source of potassium compared to many
fruits and vegetables. Potassium rich fruit and vegetables include banana,
potato baked with skin, prune juice, dried plums, orange juice, tomato juice,
raisins, Lima beans, acorn squash, molasses, artichoke, and raisin bran cereal.
By Jimmy Downs