Dairy products ie, milk, and milk products are one of the most widely used food sources and in fact, they will continue to remain one of the healthiest food sources available all around the world. But still many people have a false assumption that dairy products can increase body weight or the increased lactose content is not good for them, Well, that's not true because dairy can be a part of weight management and, it really deserves a place in our diet. In this article, we'll know more about dairy products and 7 reasons why you should include them in your daily life. So just scroll down to know more!
1. Dairy foods - Powerhouse of nutrients:-
Milk and milk products such as yogurt, cheese, butter, paneer, etc, all are nutrient-rich foods. They include vitamins like vitamin-A, D, B12, riboflavin, niacin, and calcium, potassium, phosphorus, proteins. All these provide a good combination of vital nutrients that are needed for the body and their proper functioning. As these are cost-effective and convenient, these dairy products can be taken on a regular basis for a healthy diet. It also helps to build a proper balanced diet and enhance our immune system daily.
2. Good source of proteins:-
These dairy products are a good source of proteins and help in regulating metabolism. They repair the muscles and tissues and help in their proper functioning. It is a perfect choice for vegetarians who don't eat animal protein sources(like chicken, mutton, fish, etc.) They can meet their protein needs from dairy products and can find a mean difference in their protein levels.
Milk is a rich source of protein and it consists of two types of proteins- casein(80%) and whey protein (20%) which are considered to be of excellent quality.
3. Strong bones:-
Dairy is the best source of calcium in the human diet. You might get calcium from the plant sources such as spinach, kale but you will be more benefitted from dairy products. For eg; 1 cup of milk can give you 1/3 rd of the total recommended calcium intake. That is why growing children are allowed to drink milk every day. Calcium helps to develop stronger bones in children that protect from easy fractures, soft bones, and many others.
It is also good for people who have calcium deficiency and helpful for osteoporosis patients. Usually, calcium supplements are given to treat those patients, but it is better to absorb calcium from the food itself and include them in the diet.
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| milk and yogurt (along with dry fruits) |
Milk is a good source of vitamin-D and some yogurt varieties also contain this in wide proportions. It is the only nutrient that can not be found in many foods, and you have to depend on dairy products for this. Although you can get it naturally by exposure to sunlight, you can include these foods in your diet for more benefits and more vitamin-D intake. It is much better than Vitamin-D supplements or capsules, of course, you can use them, but the natural ones are more preferable.
5. Health benefits:-
These milk and milk products(cheese, curd, etc,) help in providing various health benefits and some of them are given below
- reduce the risk of cardiovascular diseases
- lower blood pressure in adults
- regulate metabolism
- improved blood sugar level
- improves brain health
- helps gut and promotes better digestion
6. Fat burning properties:-
Low-fat milk products can help to reduce weight and can be involved in a weight loss diet. You can also avoid foods such as ice cream, hard cheese, or other high-fat dairy products. Instead, you can choose low fat such as skim milk, buttermilk, etc. As dairy products consist of protein+ calcium combination, it is a very good choice for weight management.
7. Tastes Great!:-
There is a large variety of milk and milk products in the market now and you can find great varieties and flavors of them too. Different flavors of milk are present like milkshakes( mango, strawberry, banana, etc,), smoothies, whole milk, lactose-free milk, processed cheese, yogurt varieties, etc. All these enhance a great taste to these products to which children and adults enjoy having them!
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| Strawberry milkshake |
So, all those were the reasons for including dairy foods in our diet. Some other facts about Milk and milk products are listed below:-
- Milk is consumed on a daily basis by many people around the world and per 1 cup serving, it provides 8 gms of protein. On comparing with other foods, it provides more protein content in it.
- To absorb the same amount of calcium present in 1 cup of milk, you have to take either 10 cups of raw spinach or 3 cups of cooked broccoli. Isn't it great!
- According to nutritional science, an 8-year-old child needs 1000 mg of calcium whereas a pregnant or lactating woman needs 1300 mg of it. It regulates normal cell growth and cell division in them.
- People who are lactose intolerant ie, inability to digest sugar present in the dairy products (leading to abdominal pain, bloating, diarrhea after consuming milk) should prefer lactose free milk and products. This inability is caused by a deficiency of the lactase enzyme.
- Yogurt is considered as a prebiotic as it helps gut and promotes better digestion.
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