Milk and dairy products hold many nutrients and these nutrients are quickly and easily absorbed to the diet with only few calories.
Milk, cheese and yoghurt contain the following nutrients in varying quantities.
• Calcium – for healthy bones and teeth
• Phosphorous – for energy release
• Magnesium – for muscle function
• Protein – for growth and repair
• Vitamin B12 – for production of healthy cells
• Vitamin A – for good eyesight and immune function
• Zinc – for immune function
• Riboflavin – for healthy skin
• Folate – for production of healthy cells
• Vitamin C – for formation of healthy connective tissues.
• Iodine – for regulation of the body’s rate of metabolism (how quickly the body burns energy and the rate of growth)
Just a glass of milk daily makes the following contribution to the daily recommended intake of important nutrients for all age groups.
Contribution from 1 glass of milk to daily nutrient requirements
| Nutrient | Amount present in a glass (200ml) semi skimmed milk | Contribution to recommended daily amount for females 11-18 years (%) | Contribution to recommended daily amount for males 11-18 years (%) |
| Protein (g) | 7.2 | 13 | 16 |
| Calcium (mg) | 247 | 25 | 31 |
| Phosphorus (mg) | 194 | 25 | 31 |
| Magnesium (mg) | 23 | 8 | 8 |
| Sodium (mg) | 89 | 6 | 6 |
| Potassium (mg) | 321 | 9 | 9 |
| Chloride (mg) | 179 | 7 | 7 |
| Iron (mg) | 0.04 | 0.4 | 0.3 |
| Zinc (mg) | 0.8 | 8 | 11 |
| Copper (mg) | Trace | – | – |
| Selenium (μg) | 2 | 3 | 3 |
| Iodine (μg) | 62 | 44 | 44 |
| Vitamin A (μg) | 39 | 6 | 7 |
| Thiamin (mg) | 0 | 0 | 0 |
| Riboflavin (mg) | 0.5 | 38 | 45 |
| Niacin (mg) | 0.2 | 1 | 1.4 |
| Vitamin B6 (mg) | 0.12 | 8 | 10 |
| Vitamin B12 (μg) | 1.9 | 127 | 127 |
| Folate (μg) | 19 | 10 | 10 |
| Vitamin C (mg) | 4 | 10 | 10 |
| Vitamin D (μg) | Trace | – | – |
The above shows the importance of milk and dairy foods as part of a healthy balanced diet.
Although the sizes of portions vary depending on the age group, a portion of dairy could roughly be considered as 200ml of milk, 150gms or a pot of yoghurt and 30gms or a matchbox size piece of hard cheese.
Following are the several health benefits linked with the consumption of dairy products.
1. Calcium, a component in dairy products, is essential for the growth and development of bones. Growth of bones is at peak during childhood and adolescent. Therefore consumption of dairy products during these periods of life is of paramount importance, which helps optimizing bone mass to reduce the risk of osteoporosis during the latter part of life.
2. Tooth friendly nutrients including calcium help the growth of healthy teeth. In fact, it is the only drink, except water recommended by dentists to consume between meals.
3. Research has shown that people who consumed milk and dairy foods are slimmer thanothers who do not, although the popular belief is its converse. Further, milk is not a fat product, where whole milk contains only 4% fat, semi-skimmed milk contains 1.7% fat and skimmed milk contains 0.3% fat. Milk and dairy foods which are calorie controlled diets help reduction of weight, especially in the region of abdomen, which is beneficial to cut down the risk to the health.
4. A diet containing low fat dairy products with fruits, vegetables and little salt helps to reduce blood pressure. It is potassium, magnesium and calcium in dairy products that help to maintain healthy blood pressure.
5. The risk of certain cancers could be considerably reduced with diets containing milk and dairy products. A study in Norway showed that over 40,000 women who continued to drink milk from their childhood up to the adult age ran a lower risk of developing breast cancer.
6. Consumption of milk and dairy also reduces the risk of heart attacks.
7. Studies have shown that the daily consumption of low fat dairy products is good to reduce the risk of developing type 2 diabetes.
8. According to experts, it is essential to drink 6-8 glasses of fluid daily to be properly hydrated. Milk is a useful drink for this purpose as it contains a high percentage of water.
9. Consumption of dairy products provides better intake of nutrients. Therefore, introduction of dairy products at an early stage of life helps establishing good eating habits during the subsequent period of life.