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Is Dairy good for you

Is Dairy good for you

Dairy products are an important part of our diet and have been consumed for centuries. They can provide essential nutrients and minerals that are beneficial to our health. Nonetheless, some people believe that plant-based milk is better, doubt the need for dairy, or think that dairy isn't healthy. In addition to being high in minerals, particularly protein, calcium, and potassium (milk also contains vitamin D), whole-milk types are also high in saturated fat. Moreover, dairy farming has an impact on the environment. You can determine whether to eat dairy and what kind by using our analysis of the available evidence.

  • Prevention of Disease and Dairy
  • When you examine the science, the notion that dairy foods may be beneficial to your health generally stays true, but not all of what we previously believed to be true about dairy turns out to be true.

  • Heart disease:
  • The Dietary Guidelines for Americans advise consuming low- and nonfat dairy products instead of full-fat ones to reduce the risk of heart disease. Yet according to Dariush Mozaffarian, MD, dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston, "you can't judge a dish by its saturated fat content." There are numerous varieties of saturated fats, and each one may have various health implications.

  • Osteoporosis: 
  • Dairy contains a lot of calcium, which builds bones. One-fourth of the recommended daily intake, or 275–300 mg, can be found in one cup of milk. Large studies, however, have not demonstrated that dairy consumption among adults reduces the risk of fractures and osteoporosis.

  • Type 2 diabetes:
  •  Dairy products, and yogurt in particular, may help reduce the chance of developing the disease. In a review of studies published in the journal Current Nutrition Reports in 2018, people who consumed between one-third and one-half cups of yogurt daily had a 14 percent lower risk than people who did not. Cheese may also be protective, according to Mozaffarian. It is a significant source of menaquinone, or vitamin K2, which on its own may lower the incidence of type 2 diabetes.

  • Cancer: 
  • There isn't a clear connection between dairy consumption and bladder, breast, or ovarian cancer. Moreover, research demonstrates that dairy products like milk reduce the incidence of colon cancer, perhaps due to their calcium content. According to a review of the literature published in the International Journal of Cancer in 2014, the risk of developing cancer decreased by roughly 8% for every 300 mg increase in daily calcium from dairy products and/or supplements. Nonetheless, there is some evidence supporting a link between a high dairy intake and prostate and endometrial malignancies.

  • How to Include Milk in Your Diet
  • You don't require three servings per day. The Dietary Guidelines urge this, but the majority of Americans eat less, which both studies agree is acceptable. For general health, Mozaffarian advises two servings—one of yogurt and one of cheese. One serving, in Willet's opinion, is a good goal.

    But, if you consume little to no dairy, be careful to eat alternative foods that include the essential elements dairy provides. Protein may be found in legumes, nuts, eggs, and lean meats; potassium can be found in fruits, vegetables, and grains; calcium and vitamin D are more challenging to obtain. To match the calcium in dairy, you need a lot of kale, broccoli, tofu, almonds, and white beans. You cut out one of the main sources of vitamin D when you don't drink milk. It can also be found in fatty fish, egg yolks, and mushrooms. Or, enquire about supplements with your doctor.

  • Think about yogurt.
  •  Willett believes that yogurt is the greatest dairy choice, maybe as a result of the beneficial probiotic bacteria present in it. (Thus, if you skip yogurt, think about including kimchi and sauerkraut in your diet as additional natural probiotic sources.) Moreover, some cheeses like cheddar and mozzarella contain probiotics. The tastiest yogurt is plain, served with fruit or a little honey or syrup for sweetness. Some of the health advantages of yogurt may be diminished by the high sugar content of many flavored varieties.


    The majority of trustworthy research indicates that dairy products can be a significant, nutrient-rich choice for a balanced diet. It is up to each person to determine whether or not to consume it, though.

    For those who cannot or do not want to consume dairy, calcium should be obtained from other foods, such as leafy green vegetables, fortified nondairy soy milk, and other calcium-rich foods.

    Based on their health history and lifestyle, people may want to discuss their nutritional needs with a healthcare provider.

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