Dairy products like milk, yogurt and cheese are an important part of our daily diet and provide numerous health benefits. They are packed with essential nutrients that are vital for growth, development and overall well-being.
Calcium and Bone Health
One of the primary nutrients found abundantly in dairy is calcium. Dairy products contribute significantly to our daily calcium intake and help build stronger bones and prevent bone-related issues like osteoporosis. As per nutrition experts, dairy is one of the best dietary sources of highly absorbable calcium.
The Recommended Daily Intake (RDI) of calcium for adults is around 1000mg. One cup of milk provides around 300mg of calcium which makes up almost 30% of our daily needs. Other Dairy Nutrition items like yogurt and cheese are also rich in calcium. Getting enough calcium from a young age is crucial for developing strong bones and preventing fractures as we age. Calcium also plays a key role in various other bodily functions like muscle contractions, nerve signaling and maintaining blood pressure levels.
Role of Vitamin D
While calcium is important for bone health, Vitamin D also plays an equally important role in calcium absorption. Vitamin D found in dairy fat helps the body absorb calcium from food and utilize it for building strong bones and teeth. Fortified milk in the US and other countries is a good source of Vitamin D. The vitamin D in milk works synergistically with calcium to support bone mineralization. Studies show that getting enough Vitamin D through dairy consumption may lower the risk of bone fractures to a great extent.
Protein Powerhouse
Dairy is considered a complete protein source as it contains all nine essential amino acids required by the human body. Protein from dairy like casein and whey is easily digestible and helps in growth, development, muscle building and repair. An average six ounce serving of yogurt or milk can provide anywhere between 8-13 grams of high-quality protein. Protein from dairy also helps keep you feel fuller for longer and supports weight management if consumed in moderation. Studies indicate that adequate intake of dairy protein as part of a balanced diet promotes satiety and supports weight loss. Protein rich dairy products like Greek yogurt are great snack options for active individuals.
Other Nutrients in Dairy
Apart from calcium, protein and vitamin D, dairy products are also naturally packed with other essential vitamins and minerals. Some of the key nutrients include- riboflavin, phosphorus, potassium, vitamin B12, zinc, magnesium, selenium and pantothenic acid. Dairy is also a good source of prebiotics which nourish the healthy gut bacteria. The potassium content of milk helps regulate blood pressure levels and reduce risk of stroke. The combination of bone building calcium along with vitamin D, protein and other beneficial nutrients make dairy an indispensable component of a nutritious diet.
Importance During Growth Periods
Dairy products should be an essential part of a child's diet during periods of growth and development. Calcium from dairy is important for building strong bones and teeth during childhood and adolescence. The protein in dairy along with other key vitamins and minerals also support overall growth and development. Pregnant and lactating women need additional calcium and nutrients provided by dairy to support the growth of the fetus and for breastfeeding. Similarly, as women transition through menopause, calcium intake becomes even more crucial to prevent bone loss. Fortified plant-based milk alternatives can also provide similar benefits for lactose intolerant individuals or vegans.
Health Benefits of Fermented Dairy
Fermented dairy items like yogurt and kefir are beneficial due to their probiotic content. Probiotics are the good bacteria that aid digestion and maintain a healthy gut microbiome. Regular yogurt consumption is linked to several health benefits including-
– Improved digestion and relief from conditions like diarrhea, irritable bowel syndrome and constipation.
– Strengthening of the immune system and reduction in risk of infections. Certain probiotic strains in yogurt may help fight harmful pathogens.
– Potential reduction in risk of various chronic diseases like heart disease, diabetes and some cancers due to antioxidant and anti-inflammatory properties of probiotics.
– Better mental health outcomes. The probiotics-gut-brain axis suggests a role for gut health in lowering risk of depression, anxiety, and other mood disorders.
– Maintenance of a healthy weight and body composition. Fermented dairy may promote feelings of fullness and aid weight management.
Risks of Dairy Intolerance
While dairy is nutritional powerhouse, some people struggle with dairy intolerance issues like lactose maldigestion or milk protein allergy. Symptoms of dairy intolerance include gas, bloating, cramps and diarrhea. In such cases, fermented or cultured dairy containing the probiotic lactobacillus helps improve lactose digestion. Lactose-free dairy products andplant-based milk alternatives fortified with similar nutrients are also options. It's advisable to consult a doctor or dietitian to identify tolerance levels and suitable substitutes.
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