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- National Institutes of Health: Office of Dietary Supplements: Calcium
- Harvard School of Public Health: Calcium and Milk--What's Best for Your Bones and Health?
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Dairy foods such as milk, yogurt and cheese provide several important nutrients in the diet and are the richest dietary sources of calcium 1. The nutrients supplied by dairy foods help ensure normal body functioning and also help lower the risk of developing a variety of health problems. Because these nutrients are available from other sources, however, it is not necessary to get them from dairy foods
According to the U.S. Department of Agriculture, fat-free or low-fat dairy products are the best choice for most people because whole-milk and whole-milk products add calories and fat to the diet 1. Although flavored milks such as chocolate and strawberry contribute the same nutrients to the diet as plain milk, they also add extra calories from sugar.
Dairy foods provide several important nutrients, including protein, B vitamins and vitamin D, and are considered major sources of calcium in the diet. For vegetarians who consume milk and other dairy products, dairy is a good source of high-quality protein and B vitamins otherwise found in meat and other animal products. Since milk is often fortified with vitamin D, which occurs naturally in some fatty fish but not in many other foods, dairy is a good source of this nutrient for everyone.
Many Americans, both children and adults, do not get nearly the amount of calcium they need every day from their diets, according to the National Institutes of Health 2. Milk and other dairy products are major dietary sources of calcium when compared to other foods. For instance, low-fat yogurt supplies about 415 mg in an 8-oz. cup, 1.5 oz. of cheddar cheese supplies 306 mg. and reduced-fat milk provides 297 mg.
Dairy is an especially good source of vitamin D for those who don't spend a lot of time in the sun, because exposure to UV light from the sun stimulates the body to make its own vitamin D. According to National Institutes of Health, this is how most people get their vitamin D 2.
Eating several servings of dairy foods throughout each day can help prevent calcium deficiency. Over the course of a lifetime, calcium deficiency can lead to the breakdown and loss of bone tissue and increase the risk of developing the bone-thinning disease osteoporosis later in life. The calcium in dairy foods not only helps prevent bone loss, but may also reduce the risk of developing high blood pressure and colon cancer, according to Harvard School of Public Health 3.
Although dairy is a valuable and convenient source of calcium and other nutrients, it is not the only dietary source of these nutrients and it is not necessary to get them from dairy foods. Legumes, leafy green vegetables such as kale and collard greens and canned fish with softened bones, such as canned salmon, also contain calcium. Calcium, vitamin D and B vitamins are also available in supplement form for those who cannot get enough of these nutrients in other ways.
Dairy foods such as milk, yogurt and cheese provide several important nutrients in the diet and are the richest dietary sources of calcium. of cheddar cheese supplies 306 mg. The calcium in dairy foods not only helps prevent bone loss, but may also reduce the risk of developing high blood pressure and colon cancer, according to Harvard School of Public Health. Although dairy is a valuable and convenient source of calcium and other nutrients, it is not the only dietary source of these nutrients and it is not necessary to get them from dairy foods.
- White still-life. Milk, milk and cheese image by Mykola Velychko from Fotolia.com