Dairy foods like milk, yogurt are rich in protein, calcium, probiotics and vitamins such as B12 and riboflavin, making them important for bone health and muscle function.
Key Nutritional Components of Dairy Foods
- Protein: Supports muscle growth and repair. A cup of milk provides about 8 grams of protein.
- Calcium: Essential for strong bones and teeth. Dairy is one of the best natural sources.
- Vitamin D: Often added to milk; helps the body absorb calcium.
- Vitamin B12 & Riboflavin: Important for energy metabolism and red blood cell formation.
- Iodine: Found in milk, supports thyroid function.
- Fat: Whole milk and cheese contain saturated fat, which should be consumed in moderation.
Examples of Common Dairy Foods
Health Considerations
- Bone Health: Regular dairy intake helps prevent osteoporosis.
- Heart Health: Low‑fat dairy is recommended to reduce saturated fat intake.
- Digestive Benefits: Yogurt with live cultures supports gut health.
- Lactose Intolerance: Some people may need lactose‑free options or fermented dairy like yogurt.
Practical Tips - Choose low‑fat or skimmed milk for everyday use.
- Include yogurt for probiotics and digestion.
- Use cheese and cream in moderation due to high fat content.
- For those avoiding dairy, fortified plant‑based alternatives (soy, almond, oat milk) can provide calcium and vitamin D.
Would you like me to also explain the nutritional differences between traditional Sri Lankan dairy foods (like curd and ghee) compared to Western dairy products? That might make the information more culturally relevant for you.