The Health Benefits Of Dairy

Dairy products are a necessary part of a well balanced diet. Though it should not comprise an overly large part of a person’s diet, a certain amount of dairy is recommended by the United States Department of Agriculture (USDA) for maintaining health and wellness. Dairy products contain calcium, a mineral necessary for healthy bones.

According to the Office of Dietary Supplements, which is a part of the National Institutes of Health, much of the human body’s calcium supply can be found in bones and teeth, which constantly undergo a process of resorption (a process which breaks down bone and releases the minerals into the blood), and deposition, during which calcium is deposited into teeth and bones and new bones are grown.

The rate of calcium resorption and deposition changes with age. For example, calcium deposition far outweighs resorption during periods of growth in children and adolescents, and slows down in adulthood. In old age, calcium resorption exceeds calcium deposits which results in bone loss and osteoporosis.

The United States Department of Agriculture defines dairy products as:

• Fluid milk products
• Foods made from milk (that retain their calcium content)

Some nondairy foods may be easily mistaken for dairy and can share some characteristics with dairy products, such as a creamy or milky taste or texture. The United States Department of Agriculture defines nondairy foods as products are made from milk but which retain little to no calcium. Examples of nondairy foods are:

• Cream cheese
• Cream
• Butter

Healthy dairy choices include low fat milk, unsweetened yogurt, and certain cheeses. Less healthy dairy choices include ice cream, full fat milk, and certain dairy desserts.

Lactose Intolerance

Lactose Intolerance (the inability to digest lactose), affects many people and can severely limit food options for individuals who have it. This can make it difficult to receive enough calcium in ones diet. Luckily, lactose-free and lower-lactose products are available for those with little or no lactose tolerance. Some of these low lactose dairy foods include:

• Hard cheeses
• Yogurt

There are also certain enzymes that can be added to dairy products which can actually lower the lactose content of foods. Foods may also be fortified with calcium, such as certain fortified juices, cereals, breads, soy beverages, or rice beverages.

There may also be nondairy products that possess a high calcium content on their own, such as canned fish (sardines, salmon with bones) soy products, some dried beans, and some leafy greens (collard and turnip greens, kale, bok choy).

Information about dairy alternatives taken from the United States Department of Agriculture’s website. More tips for making healthy dairy decisions can be found here, at the United States Department of Agriculture dairy food group webpage.