Milk and core dairy products such as cheese and yoghurt are rich in essential nutrients. Dairy is known for supporting good bone health, but dairy does so much more such as supporting muscles, energy levels and an active mind. Explore the many benefits of including dairy in your diet.
More than just calcium
Milk is known for its important role in providing calcium for healthy bones. But milk provides many other nutrients that are essential for good health as part of a balanced diet.
Along with calcium, milk is a natural source of phosphorus, potassium, riboflavin, vitamin B12, and contains several other vitamins and minerals in smaller amounts. Milk is also a great source of high quality protein containing all of the essential amino acids in adequate amounts.
New Zealand Ministry of Health Eating & Activity guidelines recommend we eat between 2-4 serves of core dairy products every day depending on your life stage, such as milk, yoghurt or cheese.
Keeping up your health - Body, Energy and Mind
Because dairy is nutrient dense, including it in your diet can help you keep healthy and support you to stay active.
Strong bones and muscles
It’s not just the calcium in milk but also phosphorous and protein, that helps build and maintain a healthy skeleton. Childhood and adolescence are particularly important life stages for building strong bones, while for adults a sufficient intake of nutrients is important to minimise bone loss, therefore helping to keep the skeleton strong.
Dairy is also great for muscles – protein from dairy provides all of the essential amino acids in adequate amounts as building blocks for muscle growth and maintenance, plus it can help slow down the muscle loss that naturally occurs as we get older. Dairy also provides other key nutrients that support muscle function, including calcium and potassium.
Keeping your energy levels up
Milk has a low GI and so provides a source of slow-release energy. In addition, dairy provides several B vitamins that help reduce tiredness and fatigue and therefore help us keep our energy levels up. It is also a source of calcium and phosphorus that support energy metabolism.
Enjoying dairy every day is a great way to help us get through the day.
Dairy for an active mind
The brain is the most active organ in the body and requires a good supply of vitamins and minerals to function well. Dairy provides several nutrients that support the brain, including riboflavin, niacin, and vitamin B12. Milk is also great for keeping the body hydrated, which is also essential for an active mind.
Go and up your health with dairy!
As you can see milk is a great way to support your overall health as part of a balanced diet It is full of natural goodness, including essential vitamins and minerals.
Check out what’s in a glass of milk below!
What’s in a glass of milk? |
What’s the benefit? |
Hiqh quality protein |
Helps to grow and repair muscles; dairy protein provides all of the essential amino acids. |
Calcium |
Supports strong teeth & bones |
Riboflavin (Vitamin B2) |
Helps to reduce tiredness |
Niacin (Vitamin B3) |
Supports skin structure |
Vitamin B12 |
Supports normal brain function |
Phosphorus |
Supports energy metabolism |
Potassium |
Needed for water and electrolyte balance |
Vitamin A* |
Supports vision & immune function |
*in full fat milk.
