Dairy Products

Milk and other dairy products are rich in calcium, phosphorus and vitamin D - all of which are required to boost bone health. Bone health is usually related to genetic history and lifestyle choices, but the former isn’t in your control. For the latter, drinking milk and eating dairy products like yoghurt, cheese, etc is a change you can choose to make. This will strengthen your bones and reduce the risk of developing arthritis later in life, especially for women who have greater chances of suffering from osteoporosis after menopause.

Most dairy products have a high concentration of riboflavin, which can aid digestion. But fermented dairy products have a very high probiotic content. Probiotics are active bacteria and yeast cultures that improve and maintain the gut flora levels in your intestines. Consume adequate amounts of probiotic dairy products like Greek yoghurt and Indian curd, and you will see a marked improvement in your digestion, with reduced signs of gas, bloating, diarrhea and constipation.

There’s more to dental health than brushing your teeth and maintaining oral hygiene. Your teeth need enough calcium, potassium and phosphorus to grow strong, and dairy products are the best way to get a good dose of these. What’s more, most dairy products have high amounts of casein, a type of protein that slows down decay. Consume enough casein and your teeth’s calcium, potassium and phosphorus retention levels will grow exponentially, and reduce enamel erosion and cavities.

You might have been told that dairy products can lead to weight gain, but that is not completely true. Research has shown that people with calcium deficiency have a greater mass of fat and find it difficult to control their appetite. A study conducted by researchers at the University of Tennessee proved that subjects who consumed three servings of dairy products - and reduced calories from other foods - were able to accelerate both fat and weight loss. Fermented dairy products also increase the body’s metabolic rate, and therefore help lose weight faster.

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Whey and casein are two protein supplements that are recommended to athletes and those who want to build muscle mass, or older adults to fulfill their dietary needs. Guess where these two are naturally found in combination? In milk and dairy products. Whey is a fast-acting and quick-absorbing protein that aids the building of new muscles, and casein is a slow-release and slow-to-digest protein that reduces muscle breakdown and degeneration. Drink enough milk to build and maintain the right amount of muscle mass you need to stay fit.

Lactose is a type of natural sugar found in both mother’s milk and cow’s milk, as well as other dairy products. Infants and children produce high levels of an enzyme called lactase, which helps break down lactose, but as we grow older this enzyme production decreases and can lead to lactose intolerance. Since the body cannot break down lactose, it results in symptoms like bloating, gas, upset stomach and diarrhea.

The saturated fat content is quite high in certain types of milks and dairy products like cheese. These are also high in cholesterol, especially bad cholesterol or low-density lipoprotein (LDL). An increased intake of saturated fats and cholesterol-heavy foods can lead to the clogging of blood vessels, which in turn increases the risk of heart diseases. It is for this reason that many people avoid dairy products.

According to an analysis published in the British Medical Journal in 2015, most clinical studies cannot substantially prove that an increased dairy intake can stop or reduce the risk of broken bones and fractures, especially later in life. Another study published in 2014 by the American Medical Association shows that increased milk consumption during teenage years did not lower the risk factors of hip fractures in older adults. These are some of the reasons why more and more people are now opting to depend on calcium and other nutrients from plant-based sources rather than dairy products.

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The link between dairy products and cancer is not decisive. Many studies prove that intake of dairy products can reduce the risk of cancer, while others insist that an increased intake of dairy products can cause a number of cancers. A case in point is the meta-analysis published in the American Journal of Clinical Nutrition in 2015, which suggests - based on the 32 studies it analysed - that a regular consumption of dairy products increases the risk of prostate cancer and is linked to the increased risk of getting lung cancer, breast cancer and ovarian cancer.