Dairy Food Health Benefits And Risks

Dairy products are flavorful and are known to have a lot of nutrition content. But there are still people who are not aware of the different kinds of dairy products available today. This prevents them from enjoying the benefits of this type of food as well.

 But if you’re looking to explore the world of dairy food, it’s never too late to start. Indulge your taste buds after discovering the following facts about dairy!



Kinds of Dairy Food

Milk, yogurt, and cheese are just some of the most popular dairy products today. But there are a plethora of other products that you can explore. Most of them are available in your local grocery store, here are some of them.

  • Buttermilk
  • Clotted Cream
  • Ghee
  • Quark
  • Butter
  • Cream Cheese
  • Ayran

Another interesting thing is that different cultures have their own types of dairy products too. Various countries have their own methods and ingredients for their special products.


The Benefits of Eating Dairy

Aside from being tasty and giving magical flavours to your recipes, dairy products are also packed with health benefits. Knowing these benefits is essential so that you can adjust your diet. However, you need to remember that each dairy product has a different amount of dairy and goes through a different process.

Strengthens the Bones

Our bones make us capable of carrying out our tasks every day. We walk, run, jump, reach, carry, and do other motions or activities all the time. Kids are especially more active all the time. This is why strong bones are important no matter what age you are in.

A broken or damaged bone can affect your lifestyle or your everyday life. But the good news is that you can eat foods that can supply your body with the essential nutrients that would strengthen your bones. 

Since osteoporosis is common as we age, you might want to get more protein and calcium for your bones. Milk is one of the best ways to do this. Children are encouraged to drink milk every day because their bones are still developing. Eating food rich in calcium is therefore recommended.

Helps Prevent Blood Pressure and Diabetes

Blood pressure and diabetes are silent killers. We get these health issues because of poor diet. To prevent hypertension, it is recommended to take three servings of dairy food every day so that we can meet the required potassium intake. You can get this from low-fat milk or yogurt. On the other hand, dairy is also known to lower the risk of type 2 diabetes.

Good for Athletes

If you or one of your family members is physically active, then it’s a must to maintain your bone and muscle health. Whether it’s sports or being in the gym, you will always have to eat the right kinds of food to keep yourself strong. One example is by incorporating low-fat chocolate milk in your diet. This type of dairy product is rich in vitamin A which gives you a stronger immune system and good eye vision. It also has vitamin B, vitamin D, phosphorus, and potassium.

Low-fat chocolate milk is a delightful treat for kids and even adults so you won’t have a problem with including this in your meals.



The Risks

Another reason why some people are hesitant about eating dairy products is the health risk that comes with it. However, this doesn’t mean that dairy should avoid dairy completely. You can enjoy the benefits of this food and prevent the health risks that it brings by finding a balance in your consumption. Taking too much dairy can result in the following problems.

  • Allergies – eczema is one of the causes of food allergies. Unfortunately, it is triggered by cow’s milk as well as eggs.
  • Acne – consuming too much milk also increases your hormone levels which can put you at risk to acne or breakouts.
  • Lactose Intolerance – people who are lactose intolerant don’t have the capability to digest the sugar that milk contains.
  • Prostate Cancer – cow milk contains protein which could increase the IGF-1 level in the body. This hormone is also known to be one of the risk factors that could lead to prostate cancer.


Overall, dairy products have a lot of benefits to offer for people of all ages. Eating dairies or including them in your recipe will bring you satisfying food experience. However, you should also be aware of the risks that it can bring to your family. Taking dairy products according to the recommended daily intake should allow you to enjoy the flavours that you want and protect you from health problems.

At the same time, you shouldn’t forget eating other foods and keeping a healthy diet, along with proper exercise. Having a healthy lifestyle is still what’s important at the end of the day.


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