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%
During pregnancy and breast-feeding, many of the nutrients such as protein, phosphorous, magnesium, iodine, vitamin B12, vitamin B2 are required in larger amounts.
Calcium – is also needed for the maintenance of normal teeth.
Vitamin B2 – Your body needs vitamin B2 to break down carbohydrates from foods. This process helps your cells get the energy they need to function.
Vitamin B12 – helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells.
Phosphorus – is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks.
Iodine – helps the body to make the hormone thyroxine, important for the growth of bones and nerves, and affects how proteins, fats and carbohydrates are used in the body.
Protein – every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones and is important for growth and development in children, teens, and pregnant women.
Average European Dairy Reccomendations
3 – 4 servings/day
2 – 3 servings/day
3 – 4 servings/day