Nutrient-rich dairy
- Every food group contributes different nutrients in varying amounts to our diets. Milk, yoghurts and cheeses are all excellent sources of high-quality protein, as well of calcium, phosphorous, potassium, iodine, vitamin B2 and B12.
- Furthermore, dairy foods contain small amounts of vitamin A, niacin, folate, vitamin B6, vitamin D, magnesium, selenium and zinc.
- Dairy products contain many essential nutrients per calorie therefore dairy provides consumers with many nutrients coupled with relatively little calories. Dairy foods are therefore considered to be highly nutrient-rich foods.
- Contrary to nutrient-poor foods (‘empty calories’), nutrient-rich foods such as dairy are vital for a balanced and healthy diet.
European recommendations of dairy consumption
6 grams of protein in dairy foods
Dairy foods provide many essential nutrients which contribute to good health at all stages of life. High quality protein and calcium are needed in sufficient amounts for normal growth and development of bones in children and adolescents and for the maintenance of bones later in life. Calcium is also needed for the maintenance of normal teeth, and protein also contribute to the maintenance of muscle mass.
During pregnancy and breast-feeding, many of the nutrients such as protein, phosphorous, magnesium, iodine, vitamin B12, vitamin B2 are required in larger amounts .
Scientific studies show that as part of a healthy diet dairy is associated with many health effects, including body weight management and composition, lower blood pressure and reduced risk of type 2 diabetes. A cardio-protective effect of dairy products has been observed in some studies.
Several studies have found no negative links between intake of saturated fat in dairy foods and cardiovascular disease and diabetes. Cheese consumption has shown no adverse effects on cholesterol levels. The explanation for this may lie in the complex composition of milk and dairy foods which, in addition to saturated fat, contain other nutrients and bioactive components such as calcium, potassium and bioactive peptides.
Average contribution (%) of dairy foods to nutrient intakes in adults in European countries
- Calcium 52%
- Vitamin B2 36%
- Vitamin B12 32%
- Phosphorus 29%
- Iodine 26%
- Protein 20%
Calcium – is needed is needed for the maintenance of normal bones and teeth. It contributes to normal energy-yielding metabolism, to normal muscle function, and normal neurotransmission.
Vitamin B2 – helps the body release energy from food and supports the normal functioning of the nervous system. It plays an important role in keeping skin, eyes, and mucous membranes healthy, while also helping to maintain normal red blood cells. Riboflavin supports the metabolism of iron, protects cells from oxidative stress (damage caused by free radicals), and contributes to good vision.
Vitamin B12 – contributes to the reduction of tiredness and fatigue, and is involved in the process of cell division, which is essential for growth and repair. Vitamin B12 also helps control homocysteine, a substance in the blood linked to heart health, and is needed to make healthy red blood cells.
Phosphorus – is an essential mineral that plays many important roles in the body. It helps children’s bones grow and develop normally and supports the maintenance of strong bones and teeth throughout life. Phosphorus also contributes to normal energy production, helps keep cell membranes functioning properly, and is vital for overall growth and health.
Iodine – is a key mineral that supports brain function, concentration, and memory, while also helping the nervous system work normally=. Iodine helps maintain healthy skin and is essential for making thyroid hormones, which regulate metabolism and keep the thyroid working properly.
Protein – is a vital nutrient found in every cell of the body. It helps repair and build new cells and is especially important for growth and development in children, teenagers, and during pregnancy. Adequate protein supports overall health and keeps the body strong.
Average European Dairy Recomendations
3 – 4 servings/day
2 – 3 servings/day
3 – 4 servings/day