Do We Need Milk? "Cow's milk is not the evil villain it is portrayed to be," says vegan dietitian Brenda Davis, Past Chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. "But I feel strongly that it is not essential for human health – in fact we can get the nutrients from milk in foods that provide even greater health benefits, such as greens."
Robert Heaney, a leading calcium scientist and inveterate dairy booster, seconds that emotion: "The sheer quantity of calcium in dairy products certainly makes them attractive sources, but they have no monopoly on calcium. There's no reason in the world why you couldn't get an adequate intake from a vegetable source."
Dark leafy greens (except oxalate-rich spinach), broccoli, bok choy, beans, whole sesame seeds, and calcium-fortified beverages are among the most concentrated nondairy sources of highly absorbable calcium. For vitamin D, look to sunshine, fortifed milk substitutes, or a supplement. Milk undoubtedly has some unique aces up its sleeve, but so do blueberries and brussel sprouts. And nobody says you have to eat them.
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