What's in Dairy
Many people are aware that dairy foods such as milk, yogurt and cheese are high in calcium, which is important for building and maintaining strong bones. However calcium is just one benefit of eating dairy foods.
Dairy foods provide a unique package of over 10 essential nutrients with a wide range of benefits. These nutrients are important for healthy blood, nervous and immune systems, eyesight, muscle and nerve function, healthy skin, energy levels and growth and repair in all parts of your body.
Protein is one of the important nutrients contained in milk, yogurt and cheese, making them filling, hunger-busting snack choices that can help you feel fuller for longer.
Research has shown that children and adults who regularly consume dairy foods have better quality diets – they are more likely to have an adequate intake of many of the essential nutrients than those who cut out or limit dairy foods.
| Nutrient | Function |
|---|
| Vitamin A |
Essential for healthy eye sight
Important for growth (particularly in children) |
| Vitamin B12 |
Helps to keep blood healthy
Assists in the formation of nerve cells |
Riboflavin |
Helps release energy from food
Helps cells to function properly |
| Calcium |
Essential for strong bones and teeth
Needed for normal muscle and nerve functioning, and may assist in controlling blood pressure |
| Potassium |
Assists with blood pressure control
Important for nerve impulse transmission |
| Magnesium |
Important component in bone structure
Essential for energy transfer around the body |
Zinc |
Aids wound healing
Essential for normal growth and development in bones, the brain and many other parts of the body |
| Phosphorus |
Forms an important part of the mineral structure in bones and teeth
Works with B vitamins to release energy from food |
| Carbohydrate |
Provides energy for the body |
| Protein |
Needed for growth and development as well as repair to damaged body tissues
Forms part of many enzymes and blood components, and is essential for maintaining muscles |