Dairy products are the food obtained from the milk of cows, goats, buffaloes, sheep, etc. It includes milk, cheese, butter, ghee, curd, cream, etc. Dairy products are a rich source of various nutrients like calcium, phosphorus, vitamins and minerals. Milk is also known as a complete food as it contains all the nutrients required for our body. 

Dairy products are the major source of calcium and phosphorus, which is crucial for bones and teeth. Moreover, they help in the healthy functioning of different organs, promote weight loss, gain muscle mass, etc. Therefore, dairy products are essential for us. 

Dairy products meet the daily need for calcium and protein in our body but the question here arises is “in what quantity should it be consumed?”. 

According to research conducted by the United States Department of Agriculture (USDA), an adult should consume 3 servings of dairy products to meet their daily need for calcium, and children should consume about 2 or 2.5 servings of dairy products. 

Incorporating dairy products will also help you to fight certain diseases such as osteoporosis, as dairy products are a rich source of calcium which is the main constituent of bones, thus daily intake of dairy products will strengthen bones and also will help reduce the risk of osteoporosis and bone fracture. It can also lower the risk of diabetes, reduce the risk of heart diseases, and so on. Therefore, consuming dairy products twice or thrice a day helps us in many ways. 

Yoghurt or curd is a fermented dairy product that is rich in probiotics. Probiotics help in restoring a healthy gut. So consumption of curd will strengthen our digestive system and thus strengthen our immune system. 

The adequate consumption of dairy products will improve your overall health and fitness. Therefore, incorporating at least 2-3 servings of dairy products into your diet is a healthy move toward a good lifestyle.