There's a reason your parents told you to drink your milk as a child. The protein, calcium and other nutrients in dairy products help to build your bone and muscle strength, especially during childhood; a lack of these nutrients can cause osteoporosis and other problems later in life. Low-fat or fat-free products with little added sugar are the healthiest dairy sources.
Protein
Milk and other dairy products are sources of protein, although not the most prominent ones. Protein is a building block of cells, and dietary protein is needed to replace proteins that are broken down during the body's normal functions. Women need about 46 g of protein per day, and men need about 56 g; one cup of milk provides 8 g. As an animal product, dairy is also considered a complete protein source, or one that provides all the essential amino acids.
Calcium
Many dairy products are rich in calcium, a mineral that builds strength and density in your bones and teeth. Your body does not make calcium naturally, so it must be obtained from your diet. Calcium deficiencies can put you at risk of bone problems such as osteoporosis. If you're under 50, you need 1,000 mg of calcium every day; after age 50, increase that amount to 1,200 mg. Calcium-rich dairy products include milk, yogurt, some milk-based desserts and some cheeses.
Vitamin D
Your body may not absorb and process calcium properly unless you're also getting adequate amounts of vitamin D. This vitamin also builds your bone strength by maintaining calcium levels. To help your body achieve this balance, many dairy manufacturers fortify their milk and yogurt products with vitamin D. You can also find it in fortified soy milks and breakfast cereals.
Weight Gain
The U.S. Department of Agriculture advises consumers to choose low-fat or fat-free dairy products in order to keep their fat and caloric intakes down while still receiving dairy's health benefits. However, adding more dairy to your diet can also help you gain weight if you're underweight. Protein drinks and shakes often contain milk, and you can add cheese to your meals to increase the calorie count. Healthy weight gain should always be supervised by your doctor or nutitionist.
References
- National Osteoporosis Foundation: Calcium: What You Should Know
- Department of Agriculture: What foods are included in the Dairy Group?
- Centers for Disease Control and Prevention: Nutrition for Everyone: Protein
- Department of Agriculture: Dairy: Health benefits and nutrients
- MayoClinic.com: Underweight? See how to add pounds healthfully; Katherine Zeratsky, R.D., L.D.
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