A glass of soymilk contains roughly only one-tenth the amount of calcium found in a glass of cow milk, nutritionists said yesterday, warning of possible calcium deficiency for people who avoid dairy products.
For many Asians who are lactose intolerant or vegans, a major source of calcium is soymilk and other soy products, which are widely available in supermarkets and retail chains. Many claim to be calcium-enriched.
However, a report by the John Tung Foundation showed that to consume the same amount of calcium contained in one glass of milk, a person would have to drink about 10 glasses of soymilk or eat seven packets of soft tofu.
PHOTO: CNA
Nutritionists say people who do not consume milk or dairy products should be careful to consume other calcium-rich foods to prevent conditions such as osteoporosis, which is mainly caused by calcium deficiency.
“There is a growing incidence of osteoporosis in Taiwan,” said Pan Wen-harn (潘文涵), a researcher at the Institute of Biomedical Sciences at Academia Sinica.
About two out of every five women over the age of 50, and one in five men over 50, are affected by osteoporosis, she said.
“Adequate intake of calcium should start young, before it’s too late,” she said.
Hsu Hui-yu (許惠玉), director of the foundation’s Food and Nutrition Division, said many types of tofu on the market do not contain the amount of calcium a person needs daily.
However, tofu made with edible calcium sulphate, which is used as a coagulant in traditionally made tofu, typically contains more calcium and is recommended as a dairy substitute.
The recommended daily intake of milk or dairy products is two servings, Hsu said.
For non-dairy vegetarians or those who are lactose intolerant, one way to increase calcium intake is to eat plenty of dark-colored vegetables such as seaweed, sesame seeds, okra and spinach, Hsu said.
Aside from a proper diet, getting a moderate amount of sunlight and regular exercise are also important for keeping bones strong, she said.
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