Fresh milk, yogurt, and cheese (excluding high-fat, low-calcium products like butter and cream) are rich in protein, calcium, vitamin D, and various minerals. These nutrients provide essential support for our bone and muscle health, as well as immune system function. According to the Hospital Authority’s recommendations for a healthy bone diet, drinking 1 to 2 cups of high-calcium milk daily helps replenish the calcium and protein needed for bone development and prevents osteoporosis. Additionally, dairy products provide potassium, phosphorus, iodine, and vitamins B2, B12, and A, which contribute to dental health, maintain normal blood pressure, and support growth and cell repair.
Consuming dairy products can provide us with the basic nutrients we need. However, will excessive intake have a negative impact to our health?
Increased risk of cardiovascular disease
Excessive consumption of dairy products can increase saturated fat and cholesterol intake, leading to abnormal blood lipid levels, higher risks of atherosclerosis and cardiovascular diseases, and an increased likelihood of developing Parkinson's disease and ovarian cancer.
Imitation dairy products contain various additives
Many processed cheese and yogurt products on the market contain various additives, such as phosphates and excess sugars. These ingredients can hinder the body's absorption of calcium and may place a burden on the kidneys. Moreover, processed dairy products generally have higher salt content; excessive salt intake can increase calcium loss and affect bone health.
Lactose intolerance leading to digestive issues
Some individuals suffer from lactose intolerance and may experience bloating and diarrhea after consuming dairy products. Choosing low-lactose or lactose-free options can help reduce discomfort. Additionally, consuming dairy products with other foods can help slow the digestion of lactose. During the fermentation process of making cheese and yogurt, lactose is broken down, making these products suitable for some lactose-intolerant individuals.
Making Healthy Dairy Choices
- Control Intake: Limit consumption to no more than 2 cups of fresh milk daily.
- Choose Natural, Unprocessed Dairy: Choose fresh milk or yogurt without added sugars and reduce intake of high-fat or high-sugar products like cream, ice cream, condensed milk, and milkshakes.
- Alternative Calcium Sources: Foods like sesame seeds and small dried fish can effectively supplement calcium.
Consuming dairy products in moderation provides essential nutrients for bone and immune system health, reducing the risk of cardiovascular diseases, cancer, and kidney burden. A diverse diet can help achieve balanced nutrition.
