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Importance Of Dairy (1)

Importance of dairy products in your diet

Dairy products should be an important part of your family diet.  Different dairy products such as whole milk, cheese, yogurt etc., consist of different essential nutrients and vitamins, which are important for the all-round development of your children. All dairy products are high in calcium, phosphorus, vitamin A and D, which are essential for a healthy body. Milk and yogurt can provide more than 50% of the calcium needs of your body. Calcium is needed for good bone and teeth growth. It lowers the risk of diseases like osteoporosis and other bone diseases.

Let us look at some important benefits of dairy products –

Dairy products are good for the bones.

Calcium and protein play an important part in developing the bone density of an individual. Many people suffer from osteoporosis (bone disease) due to lack of calcium and protein. Women are more prone to osteoporosis due to the deficiency of calcium and protein. Research has also indicated that women consume a diet which is low in these essential vitamins and minerals, which lead to bone diseases and fractures.

It is thus very important to include healthy dairy products like whole milk, yogurt, low fat cheese etc. Ensure that you have yogurt or other dairy products in each of your meals, as it helps in the absorption of calcium.

It helps in regularising the blood pressure.

Dairy products like milk help in regularising the blood pressure. They reduce the risk of hypertension due to the unique combination of potassium, calcium and magnesium found in milk. Potassium helps in regulating the fluids and minerals, thereby helping in maintaining healthy blood pressure.

Dairy products also help in maintaining good heart health.

As we know milk helps in reducing hypertension, which in turn helps in reducing cardio vascular diseases. Research has indicated that lower the hypertension, lower is the risk of a heart attack. Further it shows that a dairy rich diet has a positive impact on health.

Dairy products like probiotic yogurt help in digestion.

Probiotic yogurt enhances the good bacteria and increases the digestion capacity, which in turn helps in relieving stomach disorders.

Healthy Food, Fruit, Vegetables, Dairy

Dairy products are made up of important vitamins and minerals.

Most dairy products consist of the following vitamins and minerals, which are essential for the body.


It is important for healthy bones, teeth and muscle development.


It helps in promoting healthy body, skin, hair and also helps to boost the immune system.


It helps in reducing kidney stones, bone loss and osteoporosis.


It helps in the proper transmission of nerves impulses and muscle movement.


It helps in the formation of cell membranes in the body.

Vitamin A, D, B12.

All these essential vitamins help in the reproduction of new cells, healthy skin, hair, boosting the immune system which helps in keeping the body healthy.

It is also important to understand that some people may not be able to include dairy foods in their diet, as they are lactose intolerant. Lactose intolerance is the inability to digest lactose, which is the main sugar in milk.

In such cases, it is important to include fruits and green leafy vegetables like kale, spinach, cabbage or fish that are high in vitamin D such as salmon, mackerel, sardines etc. Whole grains, lean meat and eggs can be a good source of protein. It is important that you include other foods which are high in calcium and protein, to compensate the non-consumption of dairy products.

  1. Whole Milk.
  2. Cheese, cottage cheese or low fat cheese.
  3. Yogurt – Normal or probiotic or Greek yogurt (hung yogurt).
  4. Homemade ice cream with fresh milk, nuts and fruits.

These are some important dairy foods that can be included in your diet. It is important to have atleast one healthy milk drink, yogurt or low fat cheese in each meal. This helps in the better absorption of calcium.

There are many easy and different recipes of milk and other dairy products, which are simple and easy to make.Some of the recipes are already given in our earlier article viz. Amazing Health Benefits of Yogurt

A plain glass of milk everyday will help to keep your bones healthy and strong. Milk is also used in various beauty and hair treatments. It keeps your skin glowing.

In conclusion, do ensure that you include dairy products in your daily diet to keep your bones and body healthy.

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