Milk is a complete food with low glycemic index. Milk, curds, cottage
Past studies have linked dairy foods to good bone health. Nevertheless newer studies are being published and a plethora of other benefits are being associated with dairy food consumption. According to Robert P. Heaney, a
Calcium Content of Dairy Foods
One serving of dairy is either a cup of milk (150 ml) or a bowl of curds (100 grams). An adult should aim to consume at least three servings of dairy foods a day to get the recommended amount 600 mgto 700 mg of calcium. Low fat options are most preferred.
|Packaged Milk ; 4.5 % fat ; 150 ml||225mg||4.6g|
|Packaged Milk ; 1.5% fat ; 150 ml||225mg||4.9g|
|Packaged Buttermilk ; 1% ; 150 ml||136mg||3.1g|
|Packaged Low fat curds ; 98 percent fat free; 200g||300 – 350mg||8.2g|
Vitamin D content of Dairy Foods
Vitamin D is found in two forms in food and supplements. As D3 (calcitriol) and the less potent D2(calcidiol). Milk is mostly fortified with 100 IU of vitamin D3 per cup (150 ml) apart from the naturally present vitamin D. An adult should ideally aim to consume at least three servings of dairy foods a day to get the recommended amounts (400 IU) of the vitamin D. Fortification of commercially available curds varies from 20 to 100 IU.
Curds and Probiotics
Curds are a dairy product made by bacterial fermentation of milk. It is a predigested form of food and thus light on stomach. Flavored yoghurts, probiotic curds, skim milk powder, cottage cheese are other excellent calcium, vitamin D and protein rich dairy options.
“Probiotics” is the much talked about word these days wherein people know that they can get this healthful component from curds. Probiotics (Derived from the Greek word meaning “for life”) are beneficial bacteria that help to increase absorption of nutrients, produce important vitamins, support our immune system and help keep the digestive tract healthy.
On a commercial level good bacteria are added to pasteurized milk to change some lactose (milk sugar) into lactic acid, giving the product a tangy taste, different texture and health benefits. Yoghurt (containing lactobacillus bulgaricus and streptococcus thermophillus), acidophilus milk and cultured buttermilk belong to the family of “probiotic products”. Manufacturers often add additional good bacteria such as lactobacillus or bifidobacterium, to yoghurt. Kefir similar to yoghurt is another cultured milk product rich in
- Heaney, R.P., Calcium researcher and member of the Osteoporosis Research Center at Creighton University in Omaha
- Pittas, A., Division of Endocrinology, Diabetes, Metabolism, and Molecular Medicine.
- Zemel, M.B. Ph.D., head of the department of nutrition at the University of Tennessee at Knoxville
- Jacobs, S.T., St. Luke's Roosevelt Hospital in New York City
- US Department of Agriculture Dietary Reference Intakes
- Recommended Dietary Allowances, NIN, 2010
Latest Publications and Research on Surprising Benefits of Dairy
- Effects of mycotoxin-contaminated feed on farm animals. - Published by PubMed
- Cow's milk polar lipids reduce atherogenic lipoprotein cholesterol, modulate gut microbiota and attenuate atherosclerosis development in LDL-receptor knockout mice fed a Western-type diet. - Published by PubMed
- Association between dietary patterns and adult depression symptoms based on principal component analysis, reduced-rank regression and partial least-squares. - Published by PubMed
- Lysis of an Lactococcus lactis Di-peptidase Mutant and Rescue by Mutation in the Pleiotropic Regulator CodY. - Published by PubMed
- Competitive exclusion is a major bioprotective mechanism of lactobacilli against fungal spoilage in fermented milk products. - Published by PubMed