The goodness of dairy

Dairy is an excellent source of calcium

Calcium is a vital mineral that plays a crucial role in numerous bodily functions, and dairy is one of the most effective ways to ensure you get enough of it.

Let's take a look at why calcium is so important and how dairy can help you meet your needs.

Bone Health: Calcium is essential for building and maintaining strong bones and teeth. Regular consumption of dairy products can help prevent osteoporosis, a condition that leads to weak and brittle bones, especially in older adults. For children and adolescents, adequate calcium intake is crucial for proper bone development and growth.

Muscle Function: Calcium is necessary for muscle contraction. It helps muscles contract and relax properly, which is vital for all types of physical activity. Whether you're walking, running, or lifting weights, calcium supports your muscles in performing these actions effectively.

Nerve Transmission: Calcium plays a key role in transmitting nerve impulses. It ensures that nerves communicate effectively, sending and receiving signals throughout the body. This is essential for coordinating movements and responding to stimuli.

Blood Clotting: Calcium is involved in the blood clotting process. It helps form blood clots, which are crucial for stopping bleeding when injuries occur. Without sufficient calcium, the body would struggle to manage wounds and prevent excessive blood loss.

Heart Health: Calcium helps maintain a regular heartbeat. It supports the proper functioning of the heart muscles, ensuring that the heart pumps blood efficiently throughout the body. This is vital for overall cardiovascular health.

Dairy products like milk, cheese, and yogurt are rich in calcium. For example, a single cup of milk provides about 300 milligrams of calcium, which is roughly 30% of the recommended daily intake for adults. The calcium in dairy is highly bioavailable, meaning it is easily absorbed and used by the body.

In summary, dairy products are an excellent source of calcium, supporting bone health, muscle function, nerve transmission, blood clotting, and heart health. Including dairy in your diet can help ensure you’re getting enough calcium to maintain these vital functions.

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Thriving with lactose intolerance

Living with lactose intolerance can be challenging, but it's manageable with the right strategies. Lactose intolerance occurs when the body doesn't produce enough lactase, the enzyme needed to digest lactose, the natural sugar in dairy products like milk and cheese. This can cause discomfort such as bloating, gas, and diarrhea when consuming dairy. However, by paying careful attention to diet and lifestyle, individuals can avoid these symptoms and maintain a healthy, balanced diet.

The amount of lactose that individuals with lactose intolerance can tolerate varies, but research suggests that most can handle 12-15 grams of lactose per day (equivalent to up to 250 mL of regular dairy milk), and possibly more if the lactose is consumed in smaller amounts throughout the day.

Lactose content in dairy products varies widely. While regular milk is high in lactose, many common cheeses like cheddar, feta, and even soft cheeses like brie and camembert contain very little lactose per serving. Although yoghurt is typically high in lactose, some varieties are low in lactose or even lactose free and are usually well tolerated. Yoghurts with added live bacterial cultures are often easier to digest.

Nutritional Benefits of Dairy Foods

Dairy foods, including milk, yoghurt, and cheese, are packed with nutritional benefits. They are rich sources of bone-strengthening calcium, which is hard to find in high amounts in other food groups. Dairy also provides essential nutrients like protein, carbohydrates, vitamin B12, iodine, phosphorus, potassium, vitamin A, riboflavin, and niacin. Despite these benefits, only 1 in 10 Australians consume adequate amounts of dairy or suitable alternatives. Children aged 2-3 are the highest consumers, while adults aged 51-70 years are the lowest.

Lactose free Options

To offer more choices for people with lactose intolerance, there is a wide range of lactose free dairy foods available in supermarkets. These products usually have lactase added to them, which breaks down lactose into glucose and galactose, making them easier to digest. Pauls Zymil offers excellent lactose free substitutes for regular milk, cream, and custard, and is widely available in supermarkets across Australia.

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Dairy is a protein powerhouse

Milk, cheese, and yoghurt are packed with essential nutrients, including high-quality protein, which is crucial for healthy bones and muscles. While protein is found in both plant and animal sources, not all proteins are created equal. Animal proteins, such as those in meat, eggs, and dairy, provide all the essential amino acids that our bodies cannot produce on their own.

Milk proteins, like whey and casein, are considered high-quality proteins. They offer a convenient source of protein and have been shown to increase strength and lean body mass more effectively than other protein sources. Plant proteins, found in beans, nuts, vegetables, and grains, can also contribute to nutritional needs but often lack some essential amino acids.

In Australia, most people meet their protein requirements. However, incorporating more high-quality protein foods like milk, cheese, and yoghurt can offer additional benefits. These include supporting weight management, active lifestyles, and healthy ageing.

Including dairy in your diet is a simple and effective way to boost your intake of high-quality protein and other essential nutrients.

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