Health benefits of dairy products

Health benefits of dairy products

Health Benefits Of Dairy Products: Since childhood, we are told that milk, curd, ghee, and other dairy products make bones strong. Along with this, they also supply essential vitamins and minerals in the body. 

In such a question, is the fact that the things said then are still effective? These questions are now arising because experts believe that the quality of these products is no longer standing on a scale. Not only this, but many dairy products have also been kept under scrutiny in recent times.

Amidst the questions arising over the quality of dairy products, another question has arisen that is it beneficial for us to consume these products? In this article, we will try to find answers to all the questions related to dairy products and their quality.

What are dairy products?

Dairy products are mainly food or beverages made from animal milk. The animals whose milk is mainly used to make these products include cow, buffalo, goat, sheep, yak, and camel. The place where different types of products are made from milk is called a dairy.

According to data released by the Food and Agriculture Organization of the United Nations, 150 million families around the world are engaged in dairy production. This is the livelihood of these families. Statistics show that globally the production of milk in the year 1987 was 522 million tonnes. In the year 2017, it has increased to 828 million tonnes. This means that in 30 years, production has increased by about 58 percent.

India is the largest milk-producing country in the world. India accounts for 21 percent of the world's total milk production. It is followed by the United States, China, Pakistan, and Brazil. A decrease in milk production has been reported in the African continent due to poverty and adverse climatic conditions. The following are the types of dairy products produced worldwide.

• Milk (full cream, toned, skimmed, low-fat)
• Curd
• Butter
• Cheese / Cheese
• Cream
• Custard
• Ice Cream

Nutrition in Dairy Products

Most people believe that dairy products are great sources of protein and calcium. Apart from this, these products are also great connectors of vitamins and minerals. They are very much needed for good health. Based on US Food and Drug Administration (FDA) guidelines, the following nutrients are present in only 28 grams of milk or any other dairy product.

• Protein

Helps in building muscle tissue. Casein content is high in most dairy products. It is a type of protein that strengthens muscles. This also prevents them from being easily fragmented.

• Calcium

Helps to keep bones and teeth strong.

• Riboflavin

It is a type of vitamin B that helps increase immunity, red blood cell production.

• Phosphorus

Helps strengthen bones.

• Vitamin D

Helps improve the absorption of calcium in the body.

• Pantothenic acid

Helps to convert food into energy.

• Potassium

Controls fluid balance and helps control blood pressure levels.

• Vitamin A

Helps to keep skin healthy and enhance eyesight.

• Niacin

Known as Vitamin B3, this vitamin improves brain activity and keeps the brain healthy.

Health Benefits of Dairy Products

Dairy products are abundant in almost all the nutrients needed to keep the body fit and strong. You can get many benefits from regular intake of them.

Dairy products make bones strong

Milk and other dairy products are rich in calcium, phosphorus, and vitamin D. All these are necessary to strengthen the bones. Any bone problem is usually related to genetic and lifestyle. Dairy products are helpful in removing these problems.

By including milk, yogurt, cheese, and other dairy products in your diet, you can get rid of the potential problems in the future. Using them daily will strengthen your bones and reduce the risk of arthritis-related diseases. It is essential for women who are at risk of osteoporosis after menopause.

Improve digestion with dairy products

High levels of riboflavin are found in most dairy products, which aid digestion. At the same time, yeast-containing dairy products are also very high in probiotics. It is a type of active bacteria that helps keep your intestines healthy.

It is advisable to consume adequate amounts of probiotic dairy products such as Greek yogurt and yogurt, after which you will be able to realize self-improvement in your digestive level. It can prove very useful for correcting diseases like gas, flatulence, and diarrhea.

Dairy products strengthen teeth

In addition to brushing and keeping the mouth clean, many aspects are necessary for the health of teeth. Calcium, potassium, and phosphorus are needed in adequate amounts to make teeth strong. Dairy products can easily meet these requirements.

Casein is high in most dairy products. It is a type of protein that prevents tooth decay. Consumption of casein in sufficient quantity fulfills all the essential elements of tooth strengthening.

Dairy products are helpful in weight loss

You may have heard many times that weight gain can be increased by the consumption of many dairy products, but there is another side to it. Research has shown that people with calcium deficiency have high-fat content and their appetite is difficult to control. 

A study conducted by researchers at the University of Tennessee proved that people who consume any of the three dairy products and reduce the number of calories from other foods can do so by controlling their weight. Yeast-rich dairy products increase the metabolic rate of the body, so rapid weight loss begins.

Dairy products are helpful in building and strengthening muscles

Athletes and those looking for an attractive body are advised to take two protein supplements called they and casein. By consuming these, the needs of diet and essential nutrients can be met. It may cost thousands to buy both these supplements in the market, but both of these are readily available in milk and dairy products.

Those proteins are fast-acting and easily absorbed proteins. It is helpful in building new muscles, on the other hand, it is the opposite, a slowly digested protein that reduces muscle breakdown and erosion. Consuming a sufficient amount of milk can supply all the nutrients your body needs.

Side effects of dairy products

While it is advisable to consume dairy products for better health, side effects of these products have also been observed in some cases. Studies have shown that side effects from dairy products can have profound effects on health in many cases. Let us know what are the side effects of healthy dairy products.

Dairy products are at risk of heart disease

Research has shown that dairy products are at risk of heart diseases. Dairy products like milk, cheese have high-fat content which can lead to heart diseases. These products are high in cholesterol, the especially bad cholesterol. Excess intake of cholesterol-rich foods causes pressure in the blood vessels, which subsequently increases the risk of heart diseases. This is the reason why many people suffering from heart problems avoid consuming dairy products.

Dairy products do not reduce the risk of fracture

Dairy products have been reported to be better for bones, but their intake does not completely eliminate the risk of fracture. According to an analysis published in the British Medical Journal in 2015, intake of dairy products in large quantities may not reduce the risk of bones and fractures. 

Another study published in 2014 by the American Medical Association suggests that adolescent milk Consistent intake also cannot reduce the risk of hip fractures occurring in old age. This is why people are now choosing to depend on calcium and other nutrients instead of dairy products.

Dairy products may increase the risk of cancer

There are many opinions about the risk of dairy and cancer. Some studies suggest that the consumption of dairy products may reduce the risk of cancer, while some other studies prove to the contrary that excessive intake of these products can cause many types of cancer.

An article based on 32 studies published in the American Journal of Clinical Nutrition in 2015 stated that regular intake of dairy products increased the risk of prostate cancer. It also poses a risk of getting lung cancer, breast cancer, and ovarian cancer.

Uses of dairy products and their effects

Milk and other dairy products are full of protein, calcium, vitamins, and minerals, which are necessary to keep your body fit and healthy. Dairy products are needed to strengthen bones and teeth, build muscle. These products also help in controlling your weight better.

Keep in mind if dairy products are causing you more harm. If you are having problems with lactose intake or weight gain, then discontinue their intake. Along with this, get nutrients from dairy products through other means.