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.