Charalambides Christis
Search the website
Main Content

Key Nutrients of Dairy

Milk and dairy products are an excellent combination of all the macronutrients, such as carbohydrates, proteins and fat together, in excellent proportion between them, but also several vitamins and minerals important for the body. Of course, it is mainly known for its calcium content, which promotes basic functions in the human body with the main one being the development of bones and teeth.


Proteins are nutrients with a dominant and primary role in life. After all, their name suggests this role. They are an essential element of any living organism. Proteins provide energy, and help your body recover and build stronger muscle tissue.

The human body gets the proteins it needs through the food. To get all the essential amino acids (building blocks of proteins) we need to eat a variety of plant and animal foods, because each food source has a different quality and quantity of amino acids. Depending on their origin, they are divided into plant protein and animal protein.

Milk-containing protein covers about 15% of daily needs and helps restore muscle tissue.

Carbohydrates (Lactose)

Milk is the only food in nature that contains the carbohydrate lactose (natural milk sugar present in dairy products). Lactose is broken down slowly in the body into glucose and galactose and is an important source of energy for the body.

The lactose which is found in milk and other dairy products, to be broken down and absorbed by the body, needs the enzyme, lactase. If the small intestine does not produce enough lactase, then it may mean that you suffer from lactose intolerance. Researchers estimate that up to 70% of the world's population suffers from lactose intolerance.

In some people, lactose intolerance may not allow milk or dairy products to be consumed at all, while in others it may allow selective consumption of small amounts of dairy products that contain reduced lactose or no lactose.

Vitamin B1 (Thiamine)

Thiamine is also known as vitamin B1 and was first isolated in 1926 from rice. Vitamin B1 belongs to the complex of B vitamins and contributes to energy production, heart health and normal nervous system function. It is found in foods such as bread, cereals, potatoes, milk, meat, peanuts, yeast, soy, etc.

Vitamin B2 (Riboflavin)

Riboflavin (vitamin B2) is another member of the vitamin B complex. It was first isolated from milk whey in 1933 by Dr Khun.

Vitamin B2 contributes to energy production, fatigue reduction, normal nervous system function and the health of the mucous membranes, skin and eyes. It is found in foods such as milk, meat, yeast, wheat germ, fortified cereals, eggs, etc.

About 25% of riboflavin is absorbed through milk and helps the body use carbohydrates, fat and proteins to produce energy.

Vitamin B12

Vitamin B12 belongs to the complex of B vitamins and contributes to energy production, fatigue reduction, normal nervous system function and good psychological state. It is found in foods such as liver, beef, fish, eggs, etc.

Vitamin B12 is required for the synthesis of DNA and therefore for the production of cells, especially erythrocytes. Milk contains about 10% of the Recommended Intake (RI) of vitamin B12 and contributes to the normal functioning of the blood and the maintenance of a healthy nervous system.

Due to its presence mainly in animal foods, it is one of the vitamins in which strict vegetarians and vegans often lack.


Calcium is one of the most important minerals for the human body. It is essential for the health of bones, teeth, muscles and contributes to normal blood clotting. Vitamin D is essential for its absorption. About 99% of the body's calcium is found in the bones, while the remaining 1% is found in the soft tissue. Calcium absorption is highly dependent on vitamin D and therefore vitamin D deficiency and calcium deficiency have identical symptoms.

Milk contains 30% of the Recommended Intake of calcium (RI) which helps in the structure and maintenance of strong bones and teeth. Milk and dairy products (cheese and yoghurt) are a rich source of calcium. Recommended daily calcium intake is difficult to be achieved without consuming milk and dairy products.


25% of phosphorus is absorbed through the milk and helps us to develop skeletal tissue. Phosphorus is an important mineral with many important biological functions in the human body. It occurs in all tissues and fluids of the body and is the main component of many biological compounds, including lipids, proteins and carbohydrates. Phosphorus is an important building block of bones and teeth.


Iodine is an essential mineral for the human body. Our body needs iodine but cannot produce it. That is why it is necessary to take it through food. It is essential for the normal production of thyroid hormones and the proper functioning of the thyroid gland. At the same time, it contributes to the health of the nervous system and good cognitive function. Iodine deficiency causes hypothyroidism, and supplementation is necessary to those who follow a strict vegetarian/vegan diet.


Probiotics are friendly bacteria that have a beneficial effect on the human body. They have taken their name from their ability to convert sugars into lactic acid, creating an acidic environment around them that prevents the growth of pathogens. Probiotics can help the proper functioning of the gut and reduce gastrointestinal issues as they protect the intestinal microflora. Probiotics can help with digestive problems, such as bloating, indigestion, constipation, etc.



© 2024 Charalambides Christis. All rights reserved.