Include Dairy Products in Your Daily Diet
Dairy products include milk and everything made from milk. This milk may be from a mammal, like cow, coat and buffalo. A processing process in involved in order to improve the shelf life of the products, and the process is called a dairy factory.
Some of the commonly consumed dairy products include following:
- Cottage cheese (Paneer)
- Cheese (like – Mozzarella, Cheddar, Feta etc.)
- Condensed milk
- Sour cream
- Ice cream, and others.
There is a huge debate as whether to include dairy products in daily food or not? Nutritionists suggest that these products are a rich source of calcium and protein. But, remember not to include ice creams as a rich of these nutrients. A number of Vitamins and minerals are also provided by the milk derivatives and that provide a great reason to include these food products in daily diet.
- Protein: required for body growth and repair of cells/ tissues.
- Iodine: needed by thyroid gland and helps in regulating metabolism rate.
- Vitamin A: required for maintaining good eyesight and healthy immune system.
- Vitamin B12: required for the production of healthy cells.
- Vitamin C: helps in the formation of healthy connective tissues.
- Calcium: needed for normal bone growth and strength.
- Phosphorous: required for energy release.
- Magnesium: required to facilitate normal muscle function.
- Riboflavin: needed for healthier skin.
Dairy products are essential for maintaining good bone health
These products are rich in calcium, which is required to facilitate bone growth and development. During childhood when the bone development process is at the peak, it is highly essential to be included in the diet of children. For the same reason, it is also essential for expecting mothers. Early and adequate intake of calcium helps to prevent bone problems like osteoporosis. For old age people, it is essential to keep the bone healthy. Calcium from dairy sources is far more healthy and better than those taken in the form of supplements. Therefore, including dairy products in diet of all age groups is quite essential.
Dairy products do not promote obesity
A healthy and well-balanced diet does not promote obesity. A healthy diet is incomplete without a glass full of milk. It is mere a misconception that the regular intake of dairy products can lead to obesity and fat deposit. However, some studies have found that including milk in diet is essential to eat healthy, and it doesn’t promote obesity. The key is to eat everything in moderation. Milk is not rich in fat – Whole milk has around 4% fat, semi-skimmed milk 1.7%, and skimmed milk has around 0.3% fat. Cheese may contain high amount of fat, but when consumed in moderation, it can be a rich source of protein and calcium.
Fortified dairy products
Nowadays, technology has made it possible to provide milk, yogurt and other dairy products in Vitamin D fortified packaging. Vitamin D aids in calcium absorption and makes dairy products a lot healthier to eat. Calorie conscious people can make good use of low fat products and enjoy a balanced diet.