Dairy refers to foods made from or containing the milk of mammals. Some popular dairy products include milk, yogurt, kefir, ghee, butter, cream, cheese and whey.
May support your bones.
Calcium is the main mineral in your bones — and dairy is the best source of calcium in the human diet.
Therefore, dairy has many benefits for bone health.สมัคร UFABET
In fact, health organizations recommend that you consume 2–3 servings of dairy per day to get enough calcium for your bones.
Evidence indicates that improves bone density, reduces the risk of developing osteoporosis, and lowers older adults’ risk of fractures.
That said, dairy is not the only dietary source of calcium. Nondairy sources of calcium include kale, leafy greens, legumes, and calcium supplements.
However, research shows that calcium isn’t the only nutrient responsible for dairy’s effects on bone health. Dairy also provides protein and phosphorous. Which you need to achieve optimal peak bone mass during skeletal growth and prevent bone loss as you age .
May lower your risk of obesity and type 2 diabetes.
Products have been associated with varying effects on body weight.
Evidence suggests that dairy products may improve body composition by reducing fat mass, waist circumference, and increasing lean body mass, especially when combined with a reduced calorie diet.
A review of 25 studies found that various types of yogurt — including conventional, low fat, high fat, and Greek — were associated with the prevention of metabolic syndrome risk factors, such as obesity, high blood pressure, and high blood sugar and triglycerides levels .
Some evidence also suggests that some dairy products may reduce your diabetes risk. However, studies have shown mixed results.
Research finds that while yogurt may lower your risk of developing type 2 diabetes, the association between other dairy products and diabetes risk is inconsistent.
One potential explanation for yogurt’s effect on diabetes risk is associated with its nutrient composition.
For instance, calcium and magnesium are linked to a lower frequency of insulin resistance. While whey protein has blood-sugar-lowering properties due to its positive effect on insulin production.
In addition, the probiotics in yogurt play a key role in managing blood sugar levels via mechanisms. That involve multiple organs and systems, from your brain to your immune system and gut.