As discussed earlier, the benchmark to choose foods should always be to choose ones that nature has designed for you. It helps to place each food item on a scale of natural vs refined. Historically, we have been made to believe that milk is good for us. But it's best to take a fresh-look and make an informed choice!

We talked about species-specific food. Take a look at milk from nature’s lens :


  • SPECIES SPECIFIC Nature did not design any one species to drink the milk of another species. Do you know that humans are the only species on earth to drink milk of another species?In species that drink milk, nature constituted milk for each species as per their make and growth pattern. 

  • TRANSITORY FOOD As per laws of nature, milk is meant to be consumed only during the initial years of growth i.e until teething. The enzymes necessary to break down & digest milk (called rennin & lactase) are gone by the age of 3 in most humans. 

CLASSIC CALCIUM CONCERN - Eat a variety of fruits, dry fruits, vegetables, nuts & seeds everyday; you will get your calcium.

                    Calcium content of food (per 100-gram portion)

Human Breast Milk

33 mg

Mustard greens (cooked)



234 mg

Mustard greens (raw)

183 mg


267 mg

Apricots (dried)

67 mg

Pistachio nuts

131 mg

Beans (pinto, black)

135 mg

Potato chips

40 mg


62 mg

Sesame seeds

1,160 mg

Chickpeas (garbanzos)

150 mg

Moringa leaves

185 mg

Figs (dried)

126 mg


344 mg

Spinach (raw)

93 mg

Sunflower seeds

120 mg

Lettuce (dark green)

68 mg

Cow’s milk

120 mg

Some observations:

●       Calcium content of human milk is just 33 mg per 100 gms, which is enough to provide us with all the calcium we need at a time when it is most needed i.e. from age 0-3 years.

●       Calcium content of most green leafy vegetables, nuts and seeds is much more than that of human milk.

●       Cow’s milk does contain a fair amount of calcium at 120 mg per 100 gms, but then some foods contain much more! For eg., sesame seeds contain 1160 mg in every 100 gms.

●       Calcium, an integral part of every cell, is found in all fruits, vegetables and grains and especially in seeds and nuts. Cows produce calcium-rich milk from the grass they eat!

Lack of calcium intake through diet is not a common cause of calcium deficiency. Two of the most important factors for getting enough calcium is vitamin D and alkaline foods.

●       In the absence of sufficient Vitamin D, calcium does not get absorbed.

●       Consumption of acid-forming foods forces the body to leach calcium from bones to balance out the acidity.

What can you do to avoid calcium deficiency?

  1. Adequate Vitamin D from natural sunshine is a must for the proper assimilation of calcium from foods, hence soak the sun.

  2. Avoid high protein foods and animal proteins in particular as they lack fibre.

  3. Avoid acidic foods – tea, coffee, colas, sugar, salt, alcohol and other drugs as well as animal proteins since they are high in the sulphur-containing methionine.

  4. Exercise and move, this keeps the calcium moving and bones regenerating.

  5. Eat whole and plant-based food.

OLD HABITS DIE HARD - Can't live without a glass of milk? Explore alternatives to animal milk, try milk of nuts such as almond milk, coconut milk, cashew nut milk, peanut milk. You can also make curd & butter using these nuts & nut milk.

WHAT ABOUT PROTEIN - Protein is definitely an important nutritional component required for proper growth and development. It is even more crucial and much needed in the early years of life. Hence, it is a cause of concern for many parents who worry about sufficient protein for their kids.

Why do we need proteins anyway?

Proteins serve many important functions in our body like they make up muscles and other tissues, they are required for the functioning of hormones and enzymes and also required for building the immune system.

Each type of protein consists of a specific sequence of amino acids or small "building blocks" of protein molecules. The human body requires all 20 identified amino acids for proper growth and development on a day-to-day basis:


●       11 "non-essential" amino acids: We do not need to get them from our diet as our bodies are able to produce on their own.

●       9 "essential" amino acids: These our bodies cannot produce and we need to consume them from foods.

 How much protein do we need?


The answer to this question can vary based on their age, build, activity level, health status, presence of any illnesses, and so on.  

The protein requirements for an average adult is 0.8g/kg - 1.0g/kg of body weight. So, for example, if someone weighs 143lbs (143 / 2.2 = 65kg), then their general protein requirements would be 52-65g per day.

Protein is often associated primarily with animal-based products like milk, meat, eggs, etc. However, every plant food contains proteins. Nuts and seeds, green leafy vegetables, etc. can supply all the needed proteins for healthy growth. It is not only easy to get protein from a plant-based diet one can be rest assured of being able to meet the required amount as well.

READ MORE ABOUT DAIRY - https://www.wellcure.com/body-wisdom/16/is-dairy-a-habit-or-a-need

NUT MILKS-Alternative to the milk

NUT Butter-Alternative to our ghee and butter



Last modified: Sunday, 29 December 2019, 12:45 PM