08 Apr Do you know the benefits of dairy for your health?
Dairy consumption can help prevent obesity, type II diabetes, cholesterol, and blood pressure. Its high calcium content makes fat accumulation difficult.
Consuming the recommended daily amounts of milk and dairy products, often better skimmed, for each age, within a healthy and balanced diet, can help maintain health and prevent some cardiovascular risk factors such as type II diabetes, hypertension and obesity, according to the Guide to Dairy in Cardiology.
Thus, and based on the results of several clinical studies, there are at least five reasons why the intake of milk and milk products should be followed in all age groups:
1. They help control blood pressure
Milk and dairy products also appear to have beneficial effects on blood pressure. A study carried out by the University of Navarra in 5,880 individuals of all ages observed a reduction in the risk of new cases of hypertension of up to 54% in adults with a high consumption of skimmed milk products.
The intake of calcium and vitamin D in the diet, two components very present in dairy products, has been linked to a lower probability of suffering from hypertension. In addition, there are other components of dairy products with possible beneficial effects on blood pressure, such as lactose, milk proteins and derived peptides, as well as potassium and magnesium.
The WELL trial found that a diet rich in skim dairy resulted in a greater decrease in blood pressure compared to a low fat diet.
2. They prevent overweight and obesity
Daily dairy consumption can also help control weight and prevent obesity in both children and adults. Children who consume more calcium, found especially in milk and dairy products, have been shown to have a lower body mass index (BMI), which could lower their risk of obesity in adulthood. Dairy also has a double effect that helps prevent overweight and obesity. Its proteins help to increase the feeling of satiety, thus reducing the intake of other foods, and its high calcium content makes it difficult to accumulate fat.
3. Lower incidence of type II diabetes
Observational studies associate a lower incidence of type II diabetes and other metabolic problems with the consumption of dairy products. Researchers from the University of Lund (Sweden) concluded that high daily consumption of high-fat dairy products (8 servings daily) decreases the incidence of type II diabetes by 23%, compared to lower consumption of these foods (one average of a daily portion).
4. Lower cholesterol levels
Currently, there is extensive scientific evidence regarding the decrease in cholesterol levels as a consequence of consuming milk and other dairy products such as yogurt. In some studies, supplementing the diet with yogurt or milk reduced cholesterol levels by 5%. It has also been observed that milk consumption is associated with an increase in the fraction of HDL cholesterol (the good one).
5. They are the best allies for bones
Calcium is essential for bone health, and dairy products are the main source of calcium in the diet. In fact, in the average diet, dairy provides between 65 and 75% of the Recommended Daily Allowance (CDR).
In addition, the calcium from milk, yogurt, cheese and butter, thanks to its high lactose content, is particularly bioavailable, that is, it assimilates better than that of other foods. Vitamin D, present in higher amounts in cream and butter, also contributes to the absorption and normal use of calcium. Dairy products are also a source of potassium, magnesium, zinc and phosphorous, constituent minerals of bones and teeth.