Many people choose not to drink milk for different reasons, including personal preference, beliefs or the perception that it is a drink meant mainly for children. However, nutrition experts warn that failing to replace the nutrients found in milk and dairy products may increase the risk of health problems, particularly those related to bone strength.
Milk and dairy products are among the common sources of calcium, vitamin D, protein and other nutrients that support bone formation, maintenance and overall body development.
Experts explain that bones are constantly changing. The body regularly breaks down old bone tissue and replaces it with new tissue, a process that requires adequate nutrients, especially calcium.
About 99 per cent of the body’s calcium is stored in bones and teeth, where it helps maintain their strength and structure.
A 250-millilitre glass of milk contains about 300 milligrams of calcium, which represents a significant portion of the daily calcium needs of many adults. The same amount also provides approximately eight grams of protein, which supports growth and tissue repair.
Research published in the British Medical Journal (BMJ) has linked low intake of calcium and vitamin D with a higher risk of reduced bone quality, which can make bones weaker and more likely to fracture.
The importance of adequate calcium intake is particularly emphasized during pregnancy, when a developing baby requires the mineral for proper bone formation.
Studies on maternal nutrition show that calcium needs increase during the final trimester of pregnancy, when the baby’s bones begin to strengthen. Pregnant women aged 19 and above require about 1,000 milligrams of calcium daily, while pregnant teenagers under 19 may need around 1,300 milligrams.
With one glass of milk providing approximately 300 milligrams of calcium, three glasses can supply close to 900 milligrams, nearly meeting the daily requirement for many pregnant women.
A study published in the European Journal of Clinical Nutrition, which followed 809 pregnant women and their children until they reached 20 years of age, found that children born to mothers who consumed at least one glass of milk daily during pregnancy were generally taller than those whose mothers did not.
The study also reported that children whose mothers drank milk during pregnancy had growth-related hormone levels that were 8 to 14 per cent higher compared with those whose mothers did not consume milk.
Researchers further found that milk consumption during pregnancy was associated with a 49 per cent reduction in the likelihood of having a child with low height or low birth weight.
Nutrition specialists also stress the importance of calcium-rich diets for young children. Children aged six to 24 months need balanced diets containing essential nutrients such as protein, calcium, iron and vitamins to support healthy growth.
Children aged one to three years require about 700 milligrams of calcium per day, while those aged four to eight years need around 1,000 milligrams.
A glass of milk can provide about 43 per cent of the daily calcium requirement for children aged one to three years and about 30 per cent for children aged four to eight years.
Experts say adequate calcium intake helps reduce the risk of bone-related problems, including weak bones, mobility difficulties and dental problems.
However, they note that people who do not drink milk can still maintain healthy bones by consuming other calcium-rich foods such as certain vegetables, fish, fortified foods and dairy alternatives. The key is ensuring the body receives enough essential nutrients needed for strong bones and healthy development.
