Dairy products such as milk, cheese and yoghurt are full of essential nutrients that help us stay healthy. Also, the fact of being good sources of protein, zinc and some B-complex vitamins, dairy products contain calcium which helps build strong and healthy bones. Turning to low-fat dairy products does not mean that your body will get less calcium. Skimmed and semi-skimmed milk contains a little more calcium than whole milk. Research shows that low-fat dairy products can help you lose weight thanks to the calcium they contain.
If you want to lose weight, you can choose low-fat dairy products. Make sure you have three servings in your diet daily, such as a glass of skimmed milk, one small pot of low-fat yoghurt, and one tablespoon of low-fat cheese.
A child may stop drinking milk for many reasons, either because he does not like the taste, or because he has some intolerance to it, or is simply bored of it! Find the right solutions:
Lactose-free dairy products on the market can provide the solution in case there is some dissatisfaction behind the problem. Otherwise, you can turn to "nutritional" options, or even smart ways to serve dairy products, so that children can enjoy them.
Create ways to make dairy more interesting! Do not forget that children obey their senses. Add bright, colourful fruit or a little dessert to their yogurt, make their milk chocolatey and make homemade milkshakes together that they will want to consume as a snack. Also, cheese could be another alternative to milk, adding it to salads, toasts, or as an extra side to the main course. It belongs to the group of dairy products and in addition to being a good source of high organic proteins, which contain a large number and the right proportion of essential amino acids required by the human body, it also contains significant amounts of calcium and zinc. Additionally, it contains other important ingredients necessary for the development of children, as well as B-complex vitamins, responsible for the smooth functioning of the nervous system.
Keep in mind that by the second year of their life, children are advised to consume low-fat dairy products and types of cheese, as they contain significantly less saturated fat. So you can choose semi-skimmed milk, yoghurt and some low-fat yellow cheese, put your imagination to work and "supply" their body with nutrients 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 China's Soochow and Peking Universities have estimated the effectiveness of IPP and VPP tripeptides in milk in reducing blood pressure in pre-hypertensive and hypertensive patients. It was therefore found that the specific tripeptides lead to a decrease of 4.8mmHg and 2.2mmHg in systolic and diastolic pressure respectively. According to the researchers themselves, the results of this study are of great importance for public health, as hypertension is a very common condition in developed countries.
Even a small reduction in blood pressure is beneficial in reducing the risk of developing cardiovascular diseases.
The mechanism by which these specific tripeptides are thought to work is by improving blood circulation and therefore blood pressure levels.
However, it should be noted that Full Fat Fresh Milk as well as other Full-Fat dairy products, such as Full-Fat yoghurt and cheese, in addition to these tripeptides, it may contain saturated fat or salt, ingredients that are burdensome for those suffering from hypertension, therefore it is recommended to choose low-fat products.
Calcium is a component of our diet that has been linked more than anything else to build and maintain our bone health! This is because reduced dietary intake or reduced calcium absorption by the body are associated with osteoporosis. Calcium needs, vary by gender and age, and it is estimated that the average calcium requirement for adults is 1000 mg/day, while for menopausal women it increases to 1200 mg/day.
The best source of calcium is dairy products, such as milk, yoghurt and various types of cheese. However, calcium is also found in other foods, but its degree of absorption is not as satisfactory as that of dairy products.
In addition to calcium, vitamin D is especially important for bone health. It contributes to the absorption of calcium from the intestine and its deposition in the bones. Consider that without the contribution of vitamin D, calcium absorption by the intestinal mucosa would not exceed 10-15% of their total dietary intake. In people with normal vitamin D levels, the small intestine absorbs about 30% of the calcium we take in from food. Most of vitamin D is synthesized by our body after skin exposure to sunlight, and there are some foods (eggs, fatty fish, liver, enriched products such as breakfast cereals, juices with calcium and vitamin D and milk), which contribute to its more effective prevention.
Unfortunately, scientific data from Greece show that the daily intake of calcium for many adults, especially for women, is much lower than the recommended guidelines. In a relatively recent study in Greece, it was shown that 74% of men and women over the age of 60 receive less than the recommended calcium from their diet. Also, a very large percentage of people, especially women, are not exposed to the sun to as much sun as they should, as a result of which they are at risk of developing low levels of vitamin D.
(The importance of prevention)
To prevent osteoporosis, on the one hand, we must achieve the highest bone mass which can be achieved during growth and young adulthood, and on the other hand, we must 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.
Researchers at the University of Cambridge School of Clinical Medicine, led by epidemiologist Dr Nita Foruchi, who published a study in the journal ‘’Diabetologia’’ of the European Study of Diabetes, found that higher consumption of yogurt 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 the age of 11. Researchers have thoroughly analyzed the diet of these individuals.
The bottom line was that those who ate most low-fat dairy products (mostly yoghurt, but also light cottage cheese) were on average 24% less likely to develop diabetes. Especially the consumption of low-fat yoghurt (on average four to five yoghurt cups of 125 grams) reduced the risk by 28%.
The risk reduction applies to all types of yoghurt, as well as some low-fat types of cheese. Researchers point out that yoghurt and dairy products, in general, contain ingredients that are beneficial to health, such as vitamin D, calcium and magnesium, as well as probiotic bacteria.
A new study shows that increased yoghurt consumption is associated with a lower risk of developing type 2 diabetes, stressing the importance of consuming yoghurt as part of a healthy eating pattern.