The importance of having diary in our everyday diet has been drilled into us from the very beginning of our lives; after all, milk is the first and only substance that can keep us alive right from birth. Throughout our lives dairy plays a huge role in helping us grow and having strong bones for both childhood and the last years of our lives. Health and nutrition experts frequently tout the importance of Dairy Benefits as a basic building block needed by your body. Dairy also includes a wide range of products, not only milk and cheese, but also many other items that we consume regularly such as yoghurt, cream, butter, and ice cream.
Dairy products are made from milk, and as it is the primary ingredient in all dairy products it is important to know what a cup of milk is made of:
- Calcium 276mg (28% of the RDA)
- Vitamin D (24% of the RDA)
- Vitamin B2 (26% of the RDA)
- Vitamin B12 (18% of the RDA)
- Potassium (10% of the RDA)
- Phosphorus (22% of the RDA)
Note: RDA stands for “Recommended Daily Allowance”.
Milk also contains smaller amounts of Vitamin A, Zinc, Selenium, Vitamins B1 and B6, and Magnesium.
Although it is good for you, consuming too much dairy may actually be unhealthy as your body will be taking in more calories and absorbs more saturated fats. A solution to this would be to go for reduced-fat dairy products such as skimmed milk, low-fat milk, low-fat yoghurt, etc.
Some of the dairy benefits and nutrients may include:
- Calcium – Healthy bones and teeth.
- Iodine – Regulation of our body’s metabolism.
- Magnesium – Muscle function.
- Phosphorus – Energy release.
- Riboflavin – Healthy skin.
- Vitamin A – Good eyesight and immune system.
- Protein – Growth and repair of tissue.
- Vitamin B12 – Production of healthy cells.
There is huge talk these days about how dairy gives you acne, so here are the proven facts about dairy’s make up and how it may affect acne breakouts:
- Doctors have discovered that one glass of milk can contain over 60 hormones.
- As dairy (from milk) is a natural source of sugar (lactose) and any kind of sugar intake raises the glycaemic index of an individual, it may cause breakouts in sensitive people. Lactose also travels through the body at a high speed and has been linked to diabetes.
- IGF-1 (Insulin-like Growth Factor 1) is said to be the top thing to avoid when trying to eat a cancer free supportive diet and it is found in dairy.
- Dairy contains whey and casein proteins which is an inflammatory component which has also been linked to food addiction, thus making cheese hard to give up for many people.
- Dairy is also difficult for some people to digest as it contains lactose, which can cause bloating and digestive problems.
Despite all that may be bad, dairy benefits are many, especially when consumed in controlled amounts. Milk is after all the only other product besides water that dentists deem to be safe to eat between meals. Ultimately it will be up to every individual person to see what agrees with them and what they can or cannot use when it comes to dairy products.