The average adult living in the United States consumes 200 g of dairy every day, reports the September 2008 "Food & Nutrition Bulletin." Dairy -- naturally packed with B vitamins, calcium, vitamin D and dietary protein -- is a nutritional powerhouse. Regularly consuming dairy can strengthen your bones, burn off excess fat and reduce your risk of dental cavities.
Cavities
Dental cavities are a common health problem that can lead to chronic pain, malnutrition and premature tooth loss. In addition to limiting sugar intake and practicing healthy oral hygiene habits, consuming dairy can reduce cavity risk, reports the July 2010 "Journal of Dentistry." This study found that children who consumed at least four servings of yogurt per day had a 20 percent lower likelihood of developing caries when compared to those who seldom ate yogurt.
Osteoporosis
Dairy products are loaded with calcium and vitamin D, a pair of essential nutrients important for bone health. Calcium is the cement that forms the bulk of your bones. Inadequate calcium intake can result in low bone mineral density, a risk factor for osteoporosis. Vitamin D helps your body take in and use the calcium in your diet. For osteoporosis prevention, adults should aim for 1,000 mg of calcium per day, the Office of Dietary Supplements recommends. An 8-oz. serving of milk contains about 300 mg of calcium.
Fat Loss
Losing weight and retaining lost weight is a challenge for many. Consuming dairy as part of your low-calorie diet promotes fat loss, the May 2005 issue of "Obesity Research" reports. In this study, women who ate three servings of low-fat dairy per day lost double the amount of body fat than that lost by their non-dairy-consuming counterparts.
High Blood Pressure
High blood pressure greatly increases the risk of heart attacks and strokes. Individuals who eat a healthy diet that includes fat-free dairy products have a 25 percent lower chance of having high blood pressure when compared with people that avoid dairy, the April 2009 "American Journal of Clinical Nutrition" notes. The authors of the article add that the magnesium, potassium, dietary protein and calcium are likely all responsible for dairy's blood pressure benefits.
References
- "Food & Nutrition Bulletin"; Worldwide Trends in Dairy Production and Consumption and Calcium Intake; Youfa Wang, et al.; September 2008
- "Journal of Dentistry"; Intake of Dairy Products and the Prevalence of Dental Caries in Young Children; K. Tanaka, et al.; April 2010
- Office of Dietary Supplements: Dairy
- "Obesity Research"; Effects of Calcium and Dairy on Body Composition and Weight Loss in African-American Adults; Michael B. Zemel, et al.; May 2005
- "American Journal of Clinical Nutrition"; Inverse Association Between Dairy Intake and Hypertension: The Rotterdam Study; Marielle F. Engberink, et al.; April 2009
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