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Consuming dairy products has many health benefits, especially helping to improve bone health. Dairy foods provide many essential nutrients for health. These nutrients include calcium, potassium, vitamin D, and protein.
1. Nutritional content of dairy foods
Dairy foods are high in the following essential nutrients:
Calcium: A component of bones and teeth, and maintaining bone mass. Dairy products are a great source of calcium. Drinking 3 cups of milk a day or consuming dairy equivalents can improve bone mass in the body; Potassium: A diet rich in potassium will help maintain healthy blood pressure. Dairy products, especially yogurt, milk and soy milk can provide a good source of potassium; Vitamin D: Has an important function in maintaining proper levels of calcium and phosphorus for the body, thereby building and maintaining strong bones. Milk and soy milk are very high in vitamin D. Other good sources like yogurt and breakfast cereals are also high in vitamin D; Fat-free, low-fat dairy products, or fat-free butter will provide low or no fat in the solid form.
2. Health benefits of dairy foods
The consumption of calcium-rich dairy products improves bone health, especially in children and adolescents, contributing to a reduced risk of osteoporosis; Dairy foods provide a variety of dietary nutrients, including calcium, phosphorus, vitamin D, vitamin A, vitamin B12, riboflavin, potassium, zinc, protein, choline, magnesium and selenium; Consumption of dairy products is especially important for bone health in children and adolescents - a time when bone mass is gradually maturing.
Việc tiêu thụ các sản phẩm từ sữa giàu canxi sẽ giúp cải thiện sức khỏe của xương.
3. Why use fat-free or low-fat dairy foods?
Using dairy products that are high in saturated fat and cholesterol can cause adverse health effects. A diet high in saturated fat will increase bad cholesterol levels in the blood. Bad cholesterol is LDL (low-density lipoprotein) cholesterol, which increases the risk of coronary heart disease.
Many cheeses, whole milk and dairy products are high in saturated fat. To keep blood cholesterol levels healthy, each person should limit the use of these foods. In addition, using a lot of fat also consumes more calories than the body needs, easily leading to weight gain. That's why you should choose low-fat foods from the dairy group.
4. Another option for non-dairy consumers
For those who do not consume dairy products, there are several options for getting calcium from other foods. These are:
Juice, bread, cereal, rice milk or calcium fortified almond milk; Canned fish (sardines, salmon with bones); Soybeans, soy products such as tofu, Tempeh (cooked fermented soybeans), soy yogurt, some other beans; Some cruciferous vegetables include kale, bok choy, broccoli, bok choy, etc. The dairy food group is very healthy. However, you should choose low-fat or fat-free products to avoid the risk of adverse health problems. Reference source: choosemyplate.gov
