1. Dairy is a Great Source of Bone-Building Calcium
Calcium is the most abundant mineral in the human body, with 99 percent of the body's stores found in the bones and teeth. It also plays a critical role in regulating cellular processes and in transmitting neurologic signals. Plus, calcium reduces blood cholesterol levels, making it an important player in maintaining a healthy heart. To ensure you are getting enough of this amazing mineral, include plenty of dairy products in your diet. An adult aged 19 to 50 years needs about 1,000 mg of calcium a day, while someone 51 years old or older should aim for 1,200 mg. With an 8-ounce glass of milk (or 8-ounce cup of yogurt) containing about 300 mg of calcium, try to include two to three servings of low-fat or fat-free dairy a day.
2. Yogurt is Teeming with Healthy
In addition to being a great source of calcium, yogurt contains probiotics, beneficial bacteria such as Lactobacillus acidophilus and Bifidobacterium bifidum that normally colonize in the intestinal tract and have incredible benefits for digestion. Namely, they aid in the production of essential B vitamins, as well as acetic and lactic acids. Probiotics have also been shown to boost immune function and increase your defenses against infections, including both urinary tract and yeast infections. When buying yogurt, make sure it's nonfat and plain (unsweetened and unflavored). Also, look for the words "live and active cultures" on the label to ensure you are getting plenty of the beneficial bacteria.
3. Always, Always Choose Organic Dairy
When it comes to buying dairy, paying for organic is not only worth the extra money, but it is critical for your health. Conventionally raised dairy is treated with a wide variety of chemicals, including antibiotics, synthetic hormones, and harmful pesticides. Plus, study after study has found that organic dairy is not only free of these chemicals, but it is higher in CLA, a "good" fat that has been linked to lowering your risk for heart disease and diabetes. Plus, researchers have found that organic milk contains up to 90 percent higher levels of antioxidants than its conventional counterpart.
4. If Pregnancy is in Your Future, Skip the Skim
Recent findings from the Nurses' Health Study found that women who ate one to two servings of full fat dairy products (including milk, yogurt, cottage cheese, and ice cream) a day were less likely to have problems getting pregnant. However, women who ate low-fat or fat-free dairy products had more difficulty getting pregnant. So, if you are trying to conceive, skip the skim and choose full-fat dairy. Just cut back on high-calorie, high-fat foods in other areas of your diet.
5. Dairy Products Can Be Difficult to Digest
Dairy products are one of the primary sources of food allergies in America. Symptoms include fatigue, depression, bloating, intestinal gas, bowel changes, wheezing, nasal congestion and frequent colds. If you find that you experience two or more of these symptoms after eating dairy, try switching to soy- or rice-based products for two to three weeks to see if the symptoms abate.
