Milk and products made with milk provide several health benefits that make them a healthy addition to your daily diet. Many people in this country don't get the milk they need each day, according to MilkDelivers.org. Getting enough dairy foods each day can help you maintain a healthy weight, prevent an increased risk of osteoporosis and help you meet the daily recommended totals for a variety of vitamins and minerals.
Calcium
The nutrient most often associated with milk and milk foods is calcium. Getting enough calcium in your diet each day is associated with healthy bones because it prevents bone loss related with aging, reports the Harvard School of Public Health. A 1-cup serving of milk contains between 300 and 380 mg of calcium depending on the fat content, which averages about 30% of your daily needs. An ounce of cheddar cheese contains 204 mg of calcium, about 16% of what you need each day, according to the Dairy Council of California. In addition, desserts prepared with milk can help you get adequate supplies of calcium. Good choices include pudding, ice cream and custard.
Protein
According to the National Dairy Council, high quality protein, like that in milk foods, contributes to healthy blood pressure readings. A cup of low-fat milk contains 10 grams of protein, a cup of plain yogurt contains 12 grams and an ounce of American cheese weighs in at 6 grams. Cheese is a milk product that is versatile and can be used to increase the protein content of many dishes. Cooking with cheese is a good way to incorporate this important nutrient to potatoes, sandwiches and salads. Yogurt helps you get adequate protein while also providing a good dose of probiotics, which help keep your digestive system healthy. In addition, protein helps you feel full longer and getting some at each meal prevents overeating.
Vitamin B12
Adequate B12 levels in your body are associated with healthy red blood cell formation, neurological function and DNA, reports the National Institutes of Health Office of Dietary Supplements. Yogurt and milk are dairy foods that contain this important vitamin. According to the Dairy Council of California, a cup of fat free milk contains 54% of your daily B12 requirements, while a cup of plain yogurt contributes 57% to your totals each day. Getting enough milk products worked into your diet protects you from a deficiency that can result in anemia and abnormal neurological function. Milk can be poured over cereal or consumed plain and yogurt is a healthy and portable snack for work or school.
References
- Harvard School of Public Health: Calcium and Milk
- National Dairy Council: Spotlight on Dairy Foods, Dairy Nutrients and Blood Pressure
- Dairy Council of California: Milk and Dairy Nutrients
- MilkDelivers.org: Flavored Milk and Nutrition
- National Institutes of Health Office of Dietary Supplements: Vitamin B12
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