Dairy products such as milk, yoghurts, and cheese are important sources of calcium and proteins. Furthermore, milk is an excellent source of phosphorous. These nutrients are vital to a healthy diet, and it is vital that you consume them consistently for the sake of your health. Still, dairy and more products contain a lot of fats, and taking them in excess could potentially do more harm than good.
Health Benefits of Dairy Products
Dairy products’ benefits are often associated with the calcium that comes with them. Most people know that dairy products are excellent for building and maintaining strong bones. But their benefits go beyond strong bones. Other benefits of dairy products include:
Improves digestive health
The gut plays a vital role in maintaining one’s general health, and once health is improved, their wellbeing improves too. Some fermented dairy products contain probiotics that can survive in the gut, and when consumed in the right amounts, they can help maintain the natural balance of microbiota. Products like yoghurts and kefir are rich sources of probiotics, and probiotics can help your digestive system through the gut.
Generally, if you want to maintain healthy teeth and gums, you must maintain proper oral hygiene. Still, you will need healthy eating habits and healthy nutrition to maintain those healthy teeth. Dairy products play a vital role in your oral health since they contain a combination of several anti-decay nutrients such as casein, protein, and phosphorus. Eating enough dairy products can help prevent cavities, and that’s why it is recommended to take a small piece of cheese after taking sugary foods to help reduce the risk of dental cavities.
Muscle mass and hydration
Eating proteins after working out is recommended to build muscles. The proteins found in dairy products are often recommended, and they play a vital role in growing and maintaining body mass. The proteins in dairy products are rich in casein and amino acids, vital in muscle building. Furthermore, milk effectively rehydrates, replacing the liquids lost while working out since it contains electrolytes in the right balance.
Reduces the risk of diseases
Dairy products have been identified to help reduce the risk of various diseases. For example, the calcium in the milk can help reduce the risk of osteoporosis when taken enough during the developmental stages. Also, dairy products can help reduce the risk of cardiovascular diseases such as high blood pressure, stroke, and heart attack. Additionally, they can help reduce the risk of type 2 diabetes.
Generally, you should have a target to eat around three portions of dairy products in a day. 190 millilitres of milk is about one potion, so you should aim to drink about half a litre of milk per day. If you plan to take cheese, take around 80g per day. That way, you can increase your daily calcium intake and decrease the risk of various cardiovascular diseases.
How to incorporate dairy products into your diet
You can include dairy products in your diet by having milk-based smoothies in your foods and drinks, including tea, coffee, and even in cereals. It is advisable to go for dairy products with low fat for the most benefits. Consider going for products such as skimmed or semi-skimmed milk or diet cheese. Diet dairy products still contain all the necessary dairy nutrients but with low fat. Taking too much hard cheese can increase the amount of cholesterol in your body since cheese contains saturated fats. Furthermore, other dairy products like butter contain high fat, so you should use them sparingly.