Milk and other dairy products are a major source of nutrients in the American diet. One of the most important of these nutrients is calcium. Calcium is essential for the growth and repair of bones throughout life. In the middle and later years, a shortage of calcium may lead to thin, fragile bones that break easily, a condition called osteoporosis.

Dark skin people need more vitamin D from their diet, because their skin absorb vitamin D less efficiently from the sun's UV rays.

Federal Dietary Guidelines recommend two to three servings of milk, yogurt, or cheese daily in order to ingest the necessary amount of calcium. Yet it is said that between 30 and 50 million Americans are lactose intolerant and certain ethnic and racial populations are more affected than others. Up to 80 percent of African Americans, 80 to 100 percent of American Indians, and 90 to 100 percent of Asian Americans are lactose intolerant.

WHAT IS LACTOSE INTOLERANCE?

Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream.

HOW DO YOU KNOW IF YOU ARE LACTOSE INTOLERANT?

If you drink a glass of milk, or eat a bowl of ice cream do you get a rumbling in your stomach, gas, bloating, cramps or diarrhea? Does it happen to anyone in your family? Do you suffer from migraines, or asthma?  Do you have bad breath in spite of keeping your teeth clean?  If you've answered yes to any of these questions, you probably are lactose intolerant.

All children are born with the enzyme lactase, which allows them to digest milk, but by the age of ten many children of non-European descent no longer produce the enzyme.

The Dietary Guidelines for Americans 2005 states that, "If a person wants to consider milk alternatives because of lactose intolerance, the most reliable and easiest ways to derive the health benefits associated with milk and milk product consumption is to choose alternatives within the milk food group, such as yogurt or lactose-free milk, or to consume the enzyme lactase prior to the consumption of milk products. For individuals who choose to or must avoid all milk products (e.g., individuals with lactose intolerance, vegans), non-dairy calcium-containing alternatives may be selected to help meet calcium needs".

MILK SUBSTITUTES:

1 cup milk equivalent is:

• 1 cup low-fat/fat-free milk, yogurt
• 1½ oz of low-fat, fat-free, or reduced fat natural cheese
•  2 oz of low-fat or fat-free processed cheese

Non-Dairy Food Sources of Calcium

Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount;
also calories in the standard amount. The bioavailability may vary.
(The AI for adults is 1,000 mg/day).