Dairy: Essential for Bone Health and More

Jun 20

Dairy: Essential for Bone Health and More

This post is part six of a series related to the various food groups and balanced nutrition. People often talk about eliminating entire food groups when they all have unique benefits.

Dairy products are well-known for their role in promoting bone health, thanks to their high calcium and vitamin D content. But what else are the dairy foods good for?

Here I address the benefits of dairy, different types of dairy products, and how to include them in your diet.

The Health Benefits of Dairy

Dairy provides several essential nutrients that contribute to overall health:

Calcium: Essential for strong bones and teeth.
Vitamin D: Helps the body absorb calcium, supports bone health, and helps the immune system.
Protein: Supports muscle growth and repair and has fast and slow-absorbing protein that most milk alternatives don’t have.
Other Nutrients: Dairy also contains potassium, magnesium, and various B vitamins, which help with blood pressure health, sleep, and metabolism.

Types of Dairy Products

There are many dairy products to choose from, each offering unique benefits:

Milk: Available in various fat levels (whole, 2%, 1%, skim), as well as lactose-free. Except for soymilk, most dairy alternates will not compare in nutrient value.
Cheese: A good source of calcium and protein; options include cheddar, mozzarella, feta, and cottage cheese. There are so many varieties – so why not try something new?
Yogurt: This product offers probiotics that support gut health. It is available in regular, Greek, non-fat, and whole-milk varieties.
Butter and Cream: Used for cooking and baking, providing fat-soluble vitamins.

Incorporating Dairy into Your Diet:

Here are some tips for adding more dairy to your meals:

Breakfast: Enjoy a bowl of yogurt with fruit and granola or a smoothie made with milk.
Lunch: Add cheese to your sandwiches or salads, or have a glass of milk with your meal.
Dinner: Use cheese in casseroles, pasta dishes, or as a topping for vegetables.
Snacks: Keep string cheese, yogurt cups, or a glass of milk handy for a quick and nutritious snack.

Dairy products are an excellent source of calcium, vitamin D, protein, and other nutrients, making them essential for bone health and overall nutrition. You can support your body's nutritional needs by including a variety of dairy products, including lactose-free, in your diet.

Next up: Fats and oils and their importance in a healthy diet.