Dairy products and their role in everyday life

Dairy products and their role in everyday life

According to the Pyramid of Healthy Eating, we should eat 3-4 servings of milk and milk products daily. Dairy products consumed by adults protect against bone mass loss. Younger children receive easily assimilable calcium, which is necessary for the proper building of bones and teeth. Let's find out what nutritional value is hidden in dairy and what health benefits we get from eating it.

Milk and dairy products - wholesome products

Dairy is a food with an extremely rich composition. It contains practically all nutrients. First of all, we can find there a highly digestible protein of high biological value. Due to the content of the amino acid - lysine, it supplements all less valuable proteins of plant origin. Moreover, dairy products are rich in vitamins, mainly those soluble in fats - A and D, as well as B1, B2, B6, B12. In addition, dairy is a good source of folates, phosphorus, potassium, magnesium and zinc.

Contrary to popular opinion, milk fat does not increase the level of bad cholesterol in the human body and thus is not responsible for causing atherosclerosis. Since it contains unsaturated fatty acids (e.g. linoleic acid), it has an anticancer effect. However, the most valuable ingredient of dairy products for humans is calcium. Since it is easily absorbed, the human body uses up to 80% of it, while from vegetables - only 13%.

Health benefits

Milk and dairy products are an essential part of a balanced diet. They are particularly important in the diet of children and adolescents. Easily digestible calcium is essential for healthy bones and teeth during childhood and adolescence. This component is also responsible for regulating energy metabolism. It protects against lipid accumulation in fat cells, which prevents the development of obesity. One glass of milk provides the young body with 25% of the recommended dose of protein, calcium and phosphorus, 50% of B vitamins and 10% of magnesium, zinc, potassium and vitamin A.

Since it is impossible to meet the full dietary calcium requirement without the consumption of milk and milk products, it is advisable that adults also take care to include these products in their daily diet. The body, which does not receive the required amount of this component, will draw it from the bones, causing its decalcification and softening. Thus, a morning glass of milk is essential to prevent demineralization of bone tissues and thus protects against osteoporosis and fractures. In addition, yogurt and kefir consumed regularly support the work of the intestines, and the lactobacilli contained in them will reduce the colonization of the digestive system by pathogenic bacteria.

Athletes will also benefit from consuming dairy products. During physical effort, the body becomes highly acidic, and milk is the only product of animal origin which has an alkalizing effect on the body. People with lactose intolerance can successfully resign from drinking milk and replace it with a portion of kefir, yogurt or buttermilk. Lactose is broken down in them as a result of the fermentation process. For people losing weight, low-calorie fruit versions can successfully replace sweets.

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