Calcium in milk is essential for the health of bones

Milk and dairy products like fromage friars, yoghurt and cheese are essential parts of the diet because of the many nutrients that they contain and which are very much needed by the body for the maintenance of a healthy body.

Milk is mostly found from cows though other sources like camel, sheep and goats are also emerging as some outstanding sources of milk for both commercial and domestic use.

Other plant sources like Soya beans, oats, almonds and rice have also been found to have considerable amounts of milk provisions and provide the vegetarian community with the nutrients which they would have otherwise missed on.

Milk products are branded in different ways depending on their fat content;

• Low fat milk is also known as semi- skimmed milk and it has a fat content of    3.5%
• fat free milk is referred to as skimmed milk and has a fat content of between 0.1% to 0.3%
• Whole milk is also known as full fat milk as has about 3.5% fat content.

Health recommendations encourage the consumption of either low fat or fat free milk or dairy products so that your body gets protected from clogging of saturated fats.

Calcium in the milk is essential for the health of bones

For the growth of strong and healthy bones, one needs a considerable amount of calcium in the diet. This is mostly important during the young stages of development so that ones bones can be able to remain strong even through adult hood.

The fat free and low fat milk and several other milk and dairy products provide the highest percentage of calcium required in the body. This can however be boosted by supplementing calcium requirement in the body by eating other food sources that contain the mineral.

A teenager’s daily calcium requirement can be found from about 3 cups of either low fat milk or fat free milk content for them to be able to develop strong bones. This can be spread all through the day with the addition of other healthy dietary calcium sources so as to be sure that the needed amount of around 1300 mg of calcium is provided for within the day.

In order to reduce cases of osteoporosis later in life and frequent fractures even in physically active youth stages, it is important to build your bone strength early in life and this can be adequately made up for by drinking milk and eating dairy products as they are very rich sources of calcium.

This is much so because in later stages of life, instead of increase of bone mass, calcium gets leeched out in relatively high amounts for use in other maintenances in the body making the boned to get weak. Replacements are mostly hampered by the decrease in growth cells and this could put you into some very serious health conditions.

Since calcium is very necessary for bone growth and development, drinking of milk and eating of dairy products should be encouraged in children so that they do not suffer occasions of weak bones.

Calcium can also be found from other healthy food sources that can be included in the diet such as, green leafy vegetables, sesame seeds, almonds, Soya beans, fish (sardines) and most fruits that would ensure adequate provision of this essential mineral to the body of an individual.

The effective work of calcium in the growth, development and general bone health management can be supported by ensuring adequate exercises and eating of a balanced diet right from child hood so as to develop strong bones for sustainability on youth and old age.

Why should you opt for either low fat or fat free milk?

• The body needs calcium so badly and in an easy to access and absorb means and this is mostly through the provision by fat free and low fat milk as well as from other dairy products.
• Too much fat has other negative effects to the body’s general health. Getting your calcium supply from either low fat or fat free milk or dairy products exposes your body to either very minimal or no fat risks that may present themselves.
• Generally, milk and dairy products are full of other minerals and nutrients other than just calcium which greatly help the growth, health and development of the body in various ways.
• Vitamin D is quite essential for the enhancement of proper absorption of calcium and its presence in low fat and fat free milk and dairy products is just an added advantage to the achievement of healthy growth and development of strong bones.

However, the low fat milk and fat free dairy products are not very much recommended for the intake by children below two years as they are deficit of fat soluble vitamins, they also lack essential energy. They are mostly suitable sources for those who really want to have their fat intake on the minimum mostly as a result of health issues that one may be facing or through the advice of a doctor.

Dairy products in the market; your health

Yoghurt; Yoghurt is very protein rich and also has vitamin B2 just like milk making it to be very good for your health. It also contains a wide range of bacteria (probiotics) which are very essential in the overseeing of a healthy digestive system.

It is made from low fat milk or full milk. It could also come in fruit flavors though much care should be taken with fruit versions as they may contain sugar additions. To be more cautious with weight gain, go for diet yoghurts or otherwise make your own yoghurt from a mixture of fruits with unsweetened low fat yoghurt so as not to suffer any health problems.

Cheese; cheese is another common dairy product found in the market. Just as milk, it is also loaded with plenty of nutrients that are needed by the body for good health. Cheese is however in high concentration of unsaturated fats which is not so good especially for the health of your cardiovascular system. Eat full fat cheese on low quantities so as not to put your life in other health problems.

The salt content in cheese is also very high in relation to the recommended dietary guidelines.

Soured milk; there are other ways of increasing the shelf life of milk and dairy products like fermentation or culturing. Lactic acid bacteria such as lactococcus and lactobacillus are used to catalyze fermentation. Cultured milk and milk products are easily digestible and have improved flavors depending on the strain of lactobacilli that is used in their production.

What is lactose intolerance?

Everyone can actually drink milk unless one suffers some serious side effects after the consumption of either milk or dairy products due to some allergy or medical complication that dictate otherwise.

Conditions such as stomach upsets are in most cases as a result of the sugar (lactose) in milk or dairy products not being able to be fully digested by the body leading to a condition known as lactose intolerance.

Symptoms such as bloating, stomach upset, gas and diarrhea may be resultant though not always as serious if milk or dairy products are consumed together with meals.

Lactose intolerance is a condition that is not so common in children though a pediatricians advice should be sought incase of any serious suspicions of having side effects after milk or dairy products consumption.

Rice, Soya bean, almond and oat milk are very good sources for those who have intolerance to lactose that comes with the intake of milk and dairy products.