Dairy foods provide health benefits for people of all ages. Starting in youth, the nutrients found in dairy foods help to build strong, healthy bones and teeth. Adequate consumption of dairy foods continues to be important as you age in order to prevent conditions like osteoporosis. Dairy products like milk, cheese and yogurt offer a package of nine essential nutrients. The USDA recommends consuming three cups of milk products daily to meet average daily nutrient requirements.
Calcium
Meeting the dietary reference intake of 1,000 to 1,200 mg per day of calcium makes bones dense. If inadequate calcium is consumed, the body will steal it from the bones, increasing the risk for osteoporosis. Many foods contain calcium, but dairy foods generally contain much more. One cup of milk contains about 300 mg of calcium. You would have to consume approximately 2.5 cups of cooked broccoli to get the same amount.
Vitamin D
Milk is one of the only foods that is fortified with vitamin D. There are few regularly consumed foods outside the dairy group that provide as much vitamin D as fortified milk. The body cannot absorb calcium without vitamin D, so dairy is a great choice when you're looking for an easy way to consume both.
Protein
Fat-free and low-fat sources of protein like skim milk and low-fat yogurt give the body the building blocks it needs to repair tissues without artery-clogging saturated fats. Dairy products provide just as much protein per serving as meat.
Potassium
The potassium found in dairy plays an important role in maintaining healthy blood pressure. Regulation of blood pressure is critical in maintaining heart health and in the prevention of stroke.
Vitamin A
Milk is fortified with vitamin A, also known as retinol. Vitamin A helps maintain normal vision, skin integrity and the immune system.
Vitamin B12
Vitamin B12 helps build red blood cells that carry oxygen in the blood. B12 is only found in animal foods. Vegetarians should be especially careful to include adequate dairy in their diets to prevent macrocytic anemia, or B12 deficiency.
Riboflavin
Riboflavin, or vitamin B2, helps the body convert food into energy. Riboflavin is found in a limited number of foods besides dairy, such as leafy greens, organ meats and legumes. Light destroys riboflavin, so it is best to buy milk in opaque containers.
Phosphorus
Phosphorus works in conjunction with calcium to build and strengthen bones. It is also important in the conversion of food into energy and the utilization of B vitamins.
Niacin
Niacin is also known as vitamin B3 or nicotinic acid. Niacin is an essential nutrient that is involved in DNA repair and the production of hormones in the adrenal gland. Deficiency is rare since many foods are fortified, but inadequate consumption leads to pellagra, a condition that can lead to death.
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