The United States Department of Agriculture, or USDA, classifies the Milk group of the Food Guide Pyramid as any fluid milk product or food made from milk that contains calcium, including cheese and yogurt. Milk products are part of a healthy diet and a good source of the important mineral calcium. Dairy products made with milk are rich in several essential vitamins. The USDA recommends adults and adolescents consume three cups of low-fat or fat-free milk group foods per day, and children two cups per day.
Vitamin A
Vitamin A, also known as retinol, is a fat-soluble vitamin found in milk products. It plays an important role in a variety of bodily functions, particularly in promoting good vision. Vitamin A from animal products is called preformed vitamin A, while the form of the vitamin that comes from plants is called provitamin A, according to the Office of Dietary Supplements, or ODS. Fat-free milk products are fortified with vitamin A because it is lost during the fat removal process. Vitamin A is involved in the production of retinal pigments of the eye, regulation of the immune system, bone growth, cell reproduction and vision. Vitamin A deficiency can cause night blindness or a decreased ability to see at night, increased infections, and dryness of the skin and scalp, though such deficiency is rare in the United States.
Vitamin D
Vitamin D is found in milk products and is a fat-soluble vitamin. It is needd by the body to absorb calcium, a mineral important for healthy bones and teeth. Along with playing a role in bone metabolism, vitamin D supports the immune and nervous systems and helps with gene regulation. Milk products were fortified with vitamin D in the 1930s because few foods actually contain vitamin D, according to the ODS. Deficiencies in vitamin D increase the risk of diseases of the bones, such as rickets, in children and osteomalacia in adults, a condition that leads to soft bones and skeletal abnormalities.
Riboflavin
Riboflavin is a water-soluble vitamin of the B vitamin family, known as vitamin B-2. It plays a large role in providing energy through its role in carbohydrate metabolism. Riboflavin also supports the nervous system as well as healthy hair, eyes and skin, according to the University of Maryland Medical Center. It acts as an antioxidant, protecting the body from free radicals, by-products of chemical reactions that can cause cell damage. Symptoms of riboflavin deficiency include fatigue, growth impairments, digestive complications and other conditions affecting the eyes, throat and mouth.
Vitamin B-12
Another water-soluble B vitamin in milk products is vitamin B-12. It is required for the development of red blood cells as well as DNA synthesis. It plays a role in nervous system maintenance and is involved in the development of myelin -- a specialized sheath around nerve cells that insulates and speeds up electrical impulses. It also works with folic acid in the body to clear the amino acid homocysteine from the blood. Homocysteine increases the risk of cardiovascular disease when levels are high, according to the ODS. Deficiencies in vitamin B-12 can lead to anemia or a low red blood cell count, weakness, fatigue, weight loss and neurological complications.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin A and Carotenoids
- University of Maryland Medical Center: Vitamin B2 (Riboflavin)
- Self Nutrition Data: Milk, lowfat, fluid, 1% milkfat, with added vitamin A
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- USDA: What foods are included in the milk, yogurt, and cheese (milk) group?
Member Comments