why do we need dairy in our body
vitamin D as well as protein and other essential nutrients. They provide phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin. The calcium in, and. build bone mass, leading to improved bone health throughout the life cycle. To meet daily calcium requirements, most people should have two to three cups of milk or servings of dairy foods each day. There are many ways to ensure you are eating healthy and getting enough milk and milk products each day. Start with a healthy breakfast of cereal, milk and fruit or a yogurt parfait, include cheese in your lunch or afternoon snack and consider pudding or hot chocolate
as an evening dessert.
To learn more about the amounts of food to eat each day, use the. The calcium in milk is easily absorbed and used in the body, which is why milk and milk products are reliable as well as economical sources of calcium. A diet rich in and vitamin D contributes to bone health. Due to their high protein, vitamin D, and calcium content, dairy foods are a good choice for maintaining strong bones. A diet rich in fruit, vegetables and low-fat dairy foods, with reduced saturated fat, is as effective as some medications in in people with increased blood pressure.
Cultured dairy products like yogurt contain which provide a wide array of health benefits. Probiotics in the diet can enhance the good bacteria in the gut, improve health and reduce the risk of certain diseases. References: 1. U. S. Department of Agriculture. ChooseMyPlate. gov Website. Washington, DC. Dairy. http://www. choosemyplate. gov/food-groups/dairy. html. Accessed March 9, 2015. 2. Moshfegh A, Goldman J, Ahuja J, Rhodes D, LaComb R. What we eat in America, NHANES 2005-2006: Usual intakes from food and water compared to 1997 Dietary Reference Intakes for vitamin D, calcium, phosphorus and magnesium.
US Department of Agriculture, Agricultural Research Service. 3. Gueguen L, Pointillart A. The bioavailability of dietary calcium. J Am Coll Nutr. 2000 Apr;19(2 Suppl):119S-136S. 4. Tolo R, Suarez A, Clemente MG, et al. Intestinal microbiota in health and disease: Role of bifidobacteria in gut homeostasis. World J Gastroenterol. 2014; 20(41):15163-15176.
A new study published in The Journal of Urology supports the idea that calcium from any source can be beneficial. When researchers examined questionnaires that assessed diet and kidney stones, they found that people who had the highest intake of either dairy or non-dairy calcium were 25% less likely to have kidney stones. БCalcium may prevent the intestinal absorption of food oxlate, which is a compound that may increase the risk of developing the most common type of kidney stones,Б says Eric Taylor, MD, kidney specialist at the Maine Medical Center, and author of the study.
But the source of the calcium didnБt seem to matter. So how much calcium do you need? While the amount varies with age, Dr. Katz suggests 1000 mg for women on average. If youБre cutting back on dairy or are lactose intolerant, you can reach your 1000 mg with these foods: Sample day of eating calcium-rich foods And be sure to make sure youБre getting enough vitamin D ( ); your body needs sufficient levels in order to absorb calcium. More From Prevention:
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