The USDA Dietary Guidelines of Americans recommends 2 to 3 cups of low-fat calcium-rich foods like milk and yogurt per day. Although these foods are often associated with bone health, the nutrients found in milk and yogurt are related to many other important functions in the body.
Calcium
Calcium is a part of the structure of bones and teeth. Additionally, it plays a role constricting and relaxing blood vessels, nerve impulse transmission, muscle contraction and hormone secretion. One cup of fat-free milk has about 300 mg of calcium, while plain yogurt made with fat-free milk has 275 mg of calcium per cup. The calcium RDA for adults is set between 1,000 mg and 1,200 mg per day.
Potassium
Variation between potassium and sodium ions inside and outside of cells creates an electrochemical gradient. Narrow control of these concentrations is critical to body functions such as nerve impulse transmission, muscle contraction and heart functioning. One cup of fat-free milk has about 382 mg of potassium, while plain yogurt made with fat-free milk has 352 mg of potassium per cup. The RDA for adults is 4,700 mg per day for adults.
Phosphorus
Phosphorus is a component of bone and cell membranes. Phosphorus is required for the storage and transmission of genetic information. Many enzymes, hormones and cell-signaling molecules require phosphorus, as well. One cup of fat-free milk has about 247 mg of phosphorus, while plain yogurt made with fat-free milk has 216 mg of phosphorus per cup. The RDA for adults is set at 700 mg per day.
Protein
Protein is a major component of skin, muscles, organs, and glands and it is found in most body fluids. One-cup of fat-free milk has about 8 mg of protein, while plain yogurt made with fat-free milk has between 8 g and 15 g of protein per cup. Protein requirements are based on body mass ad generally 0.8 g to 1 g per kilogram of body weight is sufficient.
Vitamins A and D
Vitamins A and D are usually added to dairy foods. Vitamin A is associated with vision, immunity, growth and development, red blood cell production and gene expression. One cup of fat-free milk fortified with Vitamin A has about 500 IU, while plain yogurt made with fat-free milk fortified with Vitamin A has 225 IU per cup. The RDA for adults is 2,333 IU for women and 3,000 IU for men.
Vitamin D is best known for its role in maintain calcium metabolism. It is also required for immunity, insulin secretion and regulating blood pressure. One cup of fat-free milk fortified with Vitamin D has about 115 IU, while plain yogurt made with fat-free milk fortified with Vitamin D has 118 IU per cup. The RDA for vitamin D is currently set at 200 to 400 IU; however, many experts argue that this recommendation should be increased.
Vitamin B-12
Vitamin B-12 is essential for the proper functioning of certain enzymes. One cup of fat-free milk has about 1.23 mcg of B-12, while plain yogurt made with fat-free milk has 0.84 mcg per cup. The B-12 RDA for adults is 2.4 mcg.
Riboflavin
Riboflavin is involved in oxygen-reduction reactions, antioxidant functions and the metabolism of other vitamins. One cup of fat-free milk has about 0.45 mg of riboflavin, while plain yogurt made with fat-free milk has 0.32 mg per cup. Adult women need 1.2 mg per day while males require 1.4 mg per day.
References
- Linus Pauling Institute at Oregon State University: Calcium
- Linus Pauling Institute at Oregon State University: Potassium
- Linus Pauling Institute at Oregon State University: Phosphorus
- MedlinePlus Medical Encycolpedia: Protein in Diet
- Linus Pauling Institute at Oregon State University: Vitamin A
- Linus Pauling Institute at Oregon State University: Vitamin D
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