As we all know that milk and dairy products are important sources of nutrients for people in all walks of life including kids, teens, adults, seniors, and athletes which includes essential vitamins and minerals like calcium, proteins, carbohydrates, phosphorous, potassium, vitamins A, D, B12, riboflavin (B2) and, niacin. These nutrients and minerals help to boost immunity while strengthening the body system. 

Nutritionists and health authorities recommend that people must consume milk and other dairy products like Dahi, paneer etc, every day as a part of a balanced diet to prevent the body from harmful side effects of any disease and help towards body growth.

Some beneficial nutrients present in dairy products are:

Calcium

Calcium is the most essential nutrient that we get from milk and dairy products which is beneficial for stronger bones and teeth, muscle movement, and nerve signals. It is recommended by the health authorities to consume enough calcium to prevent bone fractures and osteoporosis. It also helps in maintaining the blood pressure level in young people as well as during pregnancy. 

Proteins

Protein is considered to be necessary for vital functions of the body which includes growth and development, cellular repair and immune system regulation. Milk contains all the necessary protein which has all nine of the essential amino acids that are beneficial for the body to function at all possible levels. Protein is also associated with a lower risk of age-related muscle loss, and also boosts muscle repair in athletes.

Riboflavin

Riboflavin which is commonly known as vitamin B2 is one of the eight B vitamins that are essential for human health. It is crucial for breaking down food that converts carbohydrates to glucose which is used to provide energy to the body, absorbing other nutrients, and maintaining tissues. It also helps the body to grow, produce red blood cells, and metabolise fats and proteins. Riboflavin should be consumed every day because the body only stores a small amount of this, and the supply can drop rapidly.

Vitamin A

Vitamin A is a nutrient essential for vision, growth, cell division, reproduction, immunity, and healthy skin. It also has antioxidant properties that prevent the body cells from the harmful effects of free radicles. Free radicles are the molecules that are produced by the breaking down of food or by smoking tobacco which leads to the development of cancer, heart, or other diseases. It also prevents the body from measles, anti-ageing macular degeneration, acne, and many others. 

Vitamin D

Vitamin D, present in milk and other dairy products along with calcium helps to strengthen the bones and boost the vitamin D level in the body. Vitamin D which can be absorbed by being in the sun for 15 minutes is present in a glass of milk as well. It can reduce cancer cell growth, help control infections, and reduce inflammations.  

It is usually seen that milk and dairy products are valuable food in the average polish diet, thus falling into the category of high nutritional density food. Adding two to three servings of dairy products to the diet will help to improve the body system, and fight all odds that may hamper the health. Focusing on health it becomes quite important for us to make the right decision to consume proper food items and dairy products should be one of them.