Your body's bone mass increases rapidly during childhood and adolescence, and in most people bone mass peaks in their late 20s. As you grow older, your bone mass will typically decrease over time. Diet and lifestyle choices can help ensure healthy bone growth during adolescence and minimize bone loss in middle and old age. Choosing between beverages like soda and milk is important because it can make a difference.
Calcium
Your bones owe their rigidity in large part to a mineral called calcium hydroxyapatite. Some 99 percent of the calcium in your body is stored in bones and teeth, although your body requires calcium for various other functions as well. When blood calcium levels drop too low, your body may compensate by withdrawing calcium from your bones. Adequate calcium consumption ensures the body will have the calcium it needs to "restock" the bones later on. The National Academy of Sciences recommends 1,000 milligrams of calcium a day for people ages 19 to 50 and 1,200 milligrams a day for people 50 years of age or older.
Milk
Although milk is not the only source of calcium in your diet, it's definitely one of the richest. A single 8-oz. glass of milk contains 300 mg of calcium, roughly a third of the recommended daily intake. Milk also contains vitamin D, which is another important nutrient necessary for healthy bones. Some people, however, are lactose-intolerant. Moreover, many milk and dairy products can potentially be unhealthy in large quantities due to their high saturated fat content.
Soda
According to a May 2010 article on the Los Angeles Times website, multiple studies have found a correlation between high levels of soda consumption and weaker bones. Scientists are still working to figure out exactly why these are correlated. One theory is that the phosphoric acid in soda leaches calcium from the bones; another theory is that people who drink lots of soda possibly do so in place of milk or make other poor dietary choices.
Considerations
In light of this evidence, it may be wise to limit your soda consumption. Milk is far more beneficial in terms of bone strength since it delivers nutrients your bones need. You should bear in mind, however, that your choice of beverage is not the only consideration; a variety of other factors are important as well. Regular exercise and moderate protein consumption, for example, will both help promote bone strength.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Kids and Their Bones, a Guide for Parents
- Harvard School of Public Health: The Nutrition Source, Calcium and Milk, What's Best for your Bones and Health?
- "Los Angeles Times"; Milk, Soft Drinks and Bone Strength; Elena Conis; May 2010
Member Comments