The Power of Dairy

The Power of Dairy   The benefits of dairy are numerous! There is endless amounts of evidence to show the benefits of good nutrition and dairy as part of a healthy diet in the prevention of disease- osteoporosis, cardiovascular disease, obesity, type two diabetes and cancers. Dairy is a unique package of essential nutrients! Dairy is a source of high biological value protein (for muscle function) and calcium (for bone health). Dairy foods also contain important nutrients for nerve and muscle function, energy release, immune function and blood pressure.   Milk and dairy foods are important and are recognised as part of a healthy dietary pattern. In Ireland, it is recommended to choose between 3-5 servings of dairy per day.   What is a serving?   ·         200mls Milk ·         125g Yoghurt ·         200mls Yoghurt drink ·         25g Cheese/matchbox size   It is better to choose dairy that has been fortified with vitamin D as we don’t tend to get enough sunshine in Europe!   Dairy and cancer   The World Cancer Research Fund has concluded in a recent report that there is strong evidence dairy is protective against colorectal cancers. There is also indication of a protective effect of milk and milk products in the prevention of breast-cancer and bladder cancers. The protective (anti-carcinogenic)   effect of dairy is likely due to a combination of its composition; full of calcium, vitamin D, lactoferrin, Vitamin K, probiotics and its fatty acid structure.   Dairy and bone health   Milk and dairy foods contain calcium which is important to build and maintain healthy bones. Dairy foods also contain other important nutrients for bone health- protein, phosphorus and potassium. Fortified dairy will also contain vitamin D.   Dairy and blood pressure   Research shows that milk and dairy intake, particularly low fat dairy, may have a beneficial effect on blood pressure. Diets which focus on fruit and vegetables and low fat dairy have found to be effective in the reduction of blood pressure. Magnesium, calcium and potassium found in milk are linked to the regulation of blood pressure. Riboflavin is a B vitamin found in milk which regulates homocysteine- involved in regulating blood pressure.   Dairy and weight control   Milk and dairy products have recently been associated with having a positive role in weight management and obesity prevention, lower body weight, lower body fat and lower abdominal fat.  Dairy foods are therefore recommended as part of a weight reducing diet- at least 3 portions per day.   What about dairy alternatives?   Although dairy alternatives may be fortified with calcium, evidence suggests that the calcium in milk and dairy has longer lasting skeletal benefits because of its calcium-phosphorus ratio. Dairy alternatives do not have the same matrix of nutrients and therefore are unlikely to carry the same health benefits as dairy foods.   For more information and research on milk and dairy visit www.milknutritiousbynature.eu