Milk and dairy foods are healthy foods and considered nutrient-rich because they serve as good sources of calcium and vitamin D as well as protein and other essential nutrients. They provide phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin1.
The calcium in milk, yogurt and cheese is significant yet most people
don't get enough calcium or vitamin D each day2. Getting the recommended
three servings of dairy per day can help build bone mass, leading to
improved bone health throughout the life cycle.
To meet daily calcium requirements, most people should have two to three
cups of milk or servings of dairy foods each day. There are many ways
to ensure you are eating healthy and getting enough milk and dairy foods
each day. Start with a healthy breakfast of cereal, milk and fruit or a
yogurt parfait, include cheese in your lunch or afternoon snack and
consider pudding or hot chocolate made with milk as an evening dessert.
To learn more about the amounts of food to eat each day
Some Key Benefits of Dairy Foods
The calcium in milk is easily absorbed and used in the body, which is
why milk and dairy foods are reliable as well as economical sources of
calcium3.
A diet rich in protein and vitamin D contributes to bone health. Due to
their high protein, vitamin D and calcium content, dairy foods are a
good choice for maintaining strong bones.
A diet rich in fruit, vegetables and low-fat dairy foods, with reduced
saturated fat, is as effective as some medications in reducing blood
pressure in people with increased blood pressure. It has also been shown
to reduce risk of cardiovascular disease and type-2 diabetes1.
Cultured dairy foods like yogurt contain probiotics which provide a wide
array of health benefits. Probiotics in the diet can enhance the good
bacteria in the gut, improve health and reduce the risk of certain
diseases4.
References:
1. U.S. Department of Agriculture. ChooseMyPlate.gov Website.
Washington, DC. Dairy.
http://www.choosemyplate.gov/food-groups/dairy.html. Accessed March 9,
2015.
2. Moshfegh A, Goldman J, Ahuja J, Rhodes D, LaComb R. What we eat in
America, NHANES 2005-2006: Usual intakes from food and water compared to
1997 Dietary Reference Intakes for vitamin D, calcium, phosphorus and
magnesium. US Department of Agriculture, Agricultural Research Service.
3. Gueguen L, Pointillart A. The bioavailability of dietary calcium. J Am Coll Nutr. 2000 Apr;19(2 Suppl):119S-136S.
4. Tolo R, Suarez A, Clemente MG, et al. Intestinal microbiota in health
and disease: Role of bifidobacteria in gut homeostasis. World J
Gastroenterol.2014; 20(41):15163-15176.