Consuming a diet rich in vitamins and minerals is important for a healthy body. Dairy products can be a rich source of vitamins and minerals. Following a well-balanced diet that includes dairy products can help increase your intake of these important nutrients.
Vitamin B-12
Dairy products are a good source of vitamin B-12. This vitamin is essential for the formation of red blood cells and DNA. In addition, it helps maintain healthy nerve cells in your body. Vitamin B-12 can only be found in animal-based foods, such as dairy. Vegetarians or vegans who do not consume eggs or dairy products may require a vitamin B-12 supplement to meet their needs. According to the Linus Pauling Institute, the recommended daily intake for vitamin B-12 in adults is 2.4mcg. A 1-cup serving of skim milk contains 0.9mcg of vitamin B-12, while a 1-oz. serving of brie cheese contains 0.5mcg. Other types of cheese and yogurt also contain vitamin B-12.
Calcium
Dairy products are a rich source of the mineral calcium. Calcium is important for the maintenance and integrity of your bones and teeth, according to the Linus Pauling Institute. A deficiency in calcium can lead to bone loss and the development of osteoporosis, a condition in which the bones become weak and brittle. The recommended daily intake for calcium in adults is 1,000mg. An 8-oz. serving of milk or yogurt can supply you with 300mg of calcium, while a 1 1/2 oz. serving of cheddar cheese has 303mg of calcium.
Vitamin D
Vitamin D is added to some dairy products to enhance their nutritional profile. This vitamin is important for proper calcium metabolism. A deficiency in vitamin D can contribute to bone problems and other health problems. The recommended daily intake of this vitamin for adults is 15mcg. You can obtain 2.5mcg of vitamin D in a 1-cup serving of fortified cow's milk. Check the nutritional labels of dairy products to see if they contain vitamin D.
Member Comments