the-health-benefits-of-dairy-products

The health benefits of dairy products

Milk and various dairy products are among the most nutritious and important components of our daily diet. Dairy products provide multiple benefits to our health, both for bone growth and good tooth condition, as well as for our skin and metabolism.

Milk

Milk, the most important representative of dairy products, is one of the most complete natural foods available to us.
To understand its value, it is enough to think that it is the only food for the newborn in the first six months of his life. It is no coincidence that it occupies an important place in our daily diet.

The great biological value of milk is due to the variety of nutrients it contains, which make it a valuable food for all ages. Milk contains proteins, carbohydrates, vitamins, calcium and phosphorus, valuable elements for the human body. Proteins are the basic building block of the body. They ensure its proper functioning as well as muscle growth.

Casein, the important protein in milk, strengthens the body’s natural defenses, regulates blood pressure, helps deal with stress and has soothing properties. Milk is also the only food in nature that contains the carbohydrate lactose, which is a useful source of energy.

Calcium plays the most important role in building strong and healthy bones and that is why it is absolutely necessary especially in the developing child’s body. It also contributes to the growth of strong teeth, helps in blood clotting and even creates a shield against osteoporosis.
In addition, calcium regulates many functions in our body, such as the transmission of nerve messages to the heart, contraction and muscle relaxation, and is also essential in blood clotting and the function of various metabolic enzymes.

The benefits from milk consumption

Many factors help in the effective absorption of calcium, but the most important role is played by vitamins D and C. For this reason, milk and dairy products are usually enriched with these vitamins. Another factor that helps in the intestinal absorption of calcium is lactose (a carbohydrate contained in milk).

Phosphorus contained in milk is a nutrient essential for the growth, maintenance and repair of all body tissues, and is essential, along with calcium and magnesium, for proper bone growth and formation. Milk also helps to lose weight!

According to a wealth of research data, those who consume larger amounts of milk have a better overall regulation of their body weight, compared to those who consume less milk. The combination of high levels of calcium in the body and adequate intake of slow-digesting protein, such as milk casein, further increases thermogenesis prevents overproduction of cortisol and, in combined with exercise, contributes to the overall reduction of body weight.

Vitamin B12 is responsible for the production of healthy cells, C for the formation of healthy connective tissues, A for the functioning of the immune system while riboflavin or vitamin B2 contributes significantly to the conversion of food into energy and helps the body utilize the valuable nutrients such as protein or carbohydrates. Vitamin D plays an important role in maintaining bone health. Without the necessary amount of it, our body can not absorb the calcium it needs for strong bones.

Yogurt

Yogurt is a very nutritious and digestible food, suitable for all ages and of course for all stages of development. It contains a high percentage of protein, calcium, phosphorus, zinc, vitamins A, B2 and B12. The combination of all these ingredients contributes to the rapid growth of the body and the maintenance of human health.

Yogurt is a digestible, light and nutritious food, ideal for all ages. The changes that yogurt undergoes due to fermentation make it fully digestible by the body (the proteins it contains are 93% digestible). And is a good alternative for providing calcium in case of stomach problems such as e.g. for those of you who are lactose intolerant and cannot drink milk.

It is also important that it is a complete meal in itself that can well replace one of the two snacks especially for you who follow a diet to reduce your weight. Yogurt can be consumed in the office instead of lunch, as a dessert and of course to replace the evening meal. Low fat yogurt thanks to its ingredients, such as protein, potassium, calcium, vitamin D, plays an important role in increasing and endurance muscle mass, which makes it especially useful for athletes.

Cheese

Cheese is the third main product in the dairy product line. Cheese has a huge nutritional value. It is rich in protein, calcium, vitamins A and D, B-complex vitamin, phosphorus. Due to the maturation of the cheese, the protein is broken down so that it is fully assimilated by the body and is more digestible. The high percentage of cheese in protein helps in the growth of muscle tissue and in the repair of damaged tissues of the body.

Also, cheese and dairy products contain significant amounts of B vitamins that are essential for the proper functioning of the nervous system. Among other things, cheeses are an excellent source of calcium. In most cases, 60g of cheese provide 30-60% of the recommended daily intake. In recent years, more and more studies and research have demonstrated the importance of calcium in regulating metabolism and reducing body fat through lipolysis.

How much to eat?

The World Health Organization (WHO) recommends consuming at least three servings of dairy a day (1 serving of dairy corresponds to 1 glass of milk, 1 cup of yogurt or 30 grams of cheese) to meet the body’s daily needs for calcium. During periods when needs are high, such as pregnancy, breastfeeding, adolescence, and the first years after menopause, the recommended dairy intake may increase by one portion.

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