Dairy products such as milk, cheese and yoghurt are rich in essential nutrients that help keep us healthy. In addition to being good sources of protein, zinc and several B vitamins, dairy products contain calcium, which helps build strong and healthy bones.
Choosing low-fat dairy products does not mean you will get less calcium. In fact, skimmed and semi-skimmed milk often contain slightly more calcium than whole milk. Research also suggests that low-fat dairy products may support weight loss, largely due to their calcium content.
If you are trying to lose weight, you can choose low-fat dairy products. Aim to include three servings each day, such as a glass of skimmed milk, a small pot of low-fat yoghurt and a matchbox-sized portion of reduced-fat cheese.
A child may stop drinking milk for several reasons, whether because they do not like the taste, have an intolerance to it or have simply grown tired of it. Find the right solutions:
Lactose-free dairy products available on the market can offer a solution when the problem is caused by intolerance. Otherwise, you can turn to alternatives with similar nutritional value or find creative ways to serve dairy products so that children are more willing to enjoy them.
Think of ways to make dairy a little more interesting. Children respond strongly to what they see, smell and taste. Add colourful fruit or a spoonful of fruit preserve to their yoghurt, turn their milk into chocolate milk or prepare homemade milkshakes together that they can enjoy as a snack.
Cheese can also serve as an alternative to milk. It can be added to salads, used in toasties or served alongside a main meal. As part of the dairy group, cheese is not only a good source of high-quality protein, containing a wide range and the right balance of essential amino acids required by the human body, but it also provides significant amounts of calcium and phosphorus.
In addition, it contains other important nutrients needed for children’s growth, as well as B vitamins that support the proper functioning of the nervous system. From the age of two onwards, children are generally advised to consume low-fat dairy products and cheeses, as these contain considerably less saturated fat. Choosing semi-skimmed milk and yoghurt, along with a low-fat yellow cheese, is a good approach. With a little imagination, you can help supply their bodies with the nutrients they need right down to the bone.
Some milk peptides can help lower blood pressure and therefore reduce the risk of cardiovascular disease, according to a recent study from China.
Researchers from Soochow University and Peking University in China evaluated the effectiveness of the tripeptides IPP and VPP found in milk in reducing blood pressure among pre-hypertensive and hypertensive patients. The findings showed that these tripeptides led to reductions of 4.8 mmHg in systolic blood pressure and 2.2 mmHg in diastolic blood pressure. According to the researchers, the results of this study are significant for public health, as hypertension is a particularly common condition in developed countries. Even a small reduction in blood pressure can help lower the risk of developing cardiovascular disease. The mechanism through which these tripeptides are believed to act involves improving blood circulation and, consequently, helping to regulate blood pressure levels. However, it should also be noted that whole milk and other full-fat dairy products, such as full-fat yoghurt and cheese, may contain saturated fat or salt. These components can be less suitable for people with hypertension, which is why reduced-fat or light dairy products are generally recommended.
Calcium is the nutrient most closely associated with bone health. This is because a low intake of calcium through the diet or reduced absorption by the body, is linked to the development of osteoporosis. Calcium requirements vary according to age and sex. On average, adults require around 1,000 mg per day, while for women during menopause the recommended intake rises to 1,200 mg per day.
Dairy products such as milk, yoghurt and a variety of cheeses are widely recognised as the best sources of calcium. Calcium is also found in other foods, although the body generally absorbs it less efficiently from these sources than from dairy products.
Alongside calcium, vitamin D plays an equally important role in bone health. It helps the body absorb calcium from the intestine and supports its deposition in the bones. Without the presence of vitamin D, calcium absorption through the intestinal lining would reach only about 10-15% of the total calcium consumed through the diet. In people with normal vitamin D levels, the small intestine absorbs roughly 30% of the calcium obtained from food. Most vitamin D is produced by the body when the skin is exposed to sunlight. Certain foods can also contribute to its intake, including eggs, oily fish, liver and fortified products such as breakfast cereals, juices enriched with calcium and vitamin D and milk.
Unfortunately, scientific evidence from Greece shows that daily calcium intake among many adults, particularly women, is well below recommended levels. A relatively recent study in Greece found that 74% of men and women over the age of 60 consume less calcium through their diet than is advised. In addition, a large proportion of people, especially women, do not receive enough exposure to sunlight, which increases the risk of low vitamin D levels. This highlights the importance of prevention.
To prevent osteoporosis, we must both achieve the highest bone mass attainable during growth and young adulthood and reduce the rate of bone loss that occurs to some extent in older people. Proper and adequate nutrition, as well as regular exercise, are two factors that greatly affect the health of our bones at all ages.
According to researchers at the University of Cambridge School of Clinical Medicine, led by epidemiologist Dr Nita Forouhi, who published the study in the journal ‘’Diabetologia’’ of the European Study of Diabetes, reported that higher consumption of yoghurt reduced the risk of type 2 diabetes by 28%, compared to those who do not eat yoghurt at all. The new detailed study was conducted on more than 3,500 men and women, of whom 753 developed diabetes over a period of 11 years. Researchers have thoroughly analyzed the diet of these individuals.
The study concluded that those who consumed the highest amounts of low-fat dairy products, mainly yoghurt but also lighter cheeses such as cottage cheese, had on average a 24% lower likelihood of developing diabetes. In particular, the consumption of low-fat yoghurt, roughly four to five 125-gram pots per week on average, was associated with a 28% reduction in risk.
The reduction in risk appears to apply to all types of yoghurt, as well as some low-fat cheeses. Researchers note that yoghurt and dairy products in general contain nutrients that are beneficial to health, including vitamin D, calcium and magnesium, along with probiotic bacteria. A new study shows that higher yoghurt consumption is linked to a lower risk of developing type 2 diabetes, highlighting the importance of including yoghurt as part of a healthy dietary pattern.
