Milk, cheese, yogurt, and other calcium-rich dairy products improve bone health and aid in the management of osteoporosis. Dairy is best famous for its calcium content, but it also contains potassium, which promotes calcium balance, lessens bone resorption by neutralizing metabolic acids, and helps stimulate bone growth and density. Vitamin D is added to milk to help the body digest and absorb calcium.
Dairy products contain other nutrients in addition to calcium and potassium, including riboflavin, a B vitamin that has been shown to be helpful in cataract prevention, zinc, a mineral involved in maintaining healthy skin as well as preventing and treating macular degeneration, and vitamin B12, which promotes the health of the hair as well as may slow memory loss and lessen depressive symptoms.
A good amount of protein is also provided by dairy. Protein is crucial for those with type 2 diabetes because it helps to stabilize blood sugar levels. Full-fat dairy, as opposed to low-fat dairy, includes extra calories that, if consumed in excess, can lead to weight gain. In addition to being heavy in saturated fat, full-fat dairy products may also increase your chance of developing type 2 diabetes, cataracts, macular degeneration, and memory loss.
For people trying to lose weight or lower their risk of heart disease, switching to nonfat or low-fat versions of full-fat milk, cheese, yogurt, and ice cream will significantly reduce the amount of saturated fat in your diet and your overall calorie consumption.
Studies have found that consuming two to three servings of low-fat dairy products each day, particularly milk and yogurt, may reduce a person's chance of developing gout by nearly 50%.
Although sensitivity to dairy products is prevalent and may indicate lactose intolerance, dairy is also frequently a cause of IBS. Aged cheeses, yogurt, sour cream, buttermilk, and dairy products with chocolate flavoring can all cause migraines. However, most cheeses are high in salt, so eat in moderation, look for low-sodium brands, and take the sodium content into account when calculating your daily sodium intake, especially if you have hypertension or are salt-sensitive. This is especially important if you have either of these conditions.
PDO I Kimberly Tanador, RND
References:
Dairy Nutrition
https://www.usdairy.com/dairy-nutrition
https://www.dairy.com.au/health/nutrients
Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723869/
Health Benefits of Dairy
https://thedairyalliance.com/dairy-nutrition/health-benefits-of-dairy/
