Orange Juice or Milk?

Orange with leaves thumbnail

Milk Calcium vs. Orange Juice Calcium

Is the calcium  you get from supplements or fortified orange juice absorbed as well as the calcium from milk?  Scientists at Tuft’s Mineral Bioavailability Laboratory say, “Yes”.

The results of an experiment done by Tuft’s showed that blood and urine tests proved that calcium from all three sources was equally absorbed.  This is good news, especially for people who do not like or cannot drink milk. A glass of orange juice can make up for the milk many people get in their  daily morning cereal.

Reduce Dairy Fat with Low Fat Milk

However, it is worthy to note that this doesn’t make the three calcium sources nutritional equals.

Milk, for example, contains protein, vitamin D, vitamin B12, riboflavin and phosphorus. Orange juice has vitamin C and folate. Supplements are great if you need to get calcium, but overall, it is always best to get it in food if possible.

In other words, building a healthful diet is not just about getting enough calcium. It is important to construct and eating plan with a wealth of vitamins and minerals, which is why fruits, vegetables, whole grains, beans, low-fat dairy and other low-fat protein sources should all be figured in.

Since fruits are a favorite among many and rightfully so, how about a very enjoyable, refreshing fruit treat? And since we can’t leave out all-important vegetables, consider the quick recipes below the fruit-sweet treat.

Island Party Kabobs Recipe

Star Fruit  Sweet orange for Orange juice
Mangoes
Bananas
Oranges (but not if too juicy)
Kiwifruit Slices
Assorted Melons

Assemble on kabob sticks and serve.  Chill in the refrigerator before serving for a tasty cooler on a hot summer day.

Veggie UP Tuna or Egg Salad

Let’s not forget our vegetables!

Serve tuna or egg salad a new way by cutting off the top of a hard roll,  hollowing  it out and filling it with the salad. Add fresh onion, tomato and lettuce and put the top back  on. Enjoy.

Chili Bean Pita Pizzas

Black beans, corn, plum tomato and green chilies in a pita. This one packs a wallop of vegetable goodness!

Spread 1/4-cup fat free salsa over two small (6-inch) unopened pitas.  Divide 1/2-cup canned black beans (rinsed and drained), 1/2 cup corn kernels, 1 chopped plum tomato, and 1-tablespoon chopped green chiles between the two pitas.  Top with 1-1/2-ounce 2-percent Monterey Jack cheese.  Bake in a 450-degree oven for eight to ten minutes.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing

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