Dairy products are a natural part of a complete and healthy diet, and one of the five basic food groups in the food guide pyramid. They’re packed full of important vitamins, minerals and other compounds like calcium, vitamin D and protein.
Calcium
Calcium helps build and maintain strong bones and teeth. It also plays an important role in nerve function, muscle contraction and blood clotting. Eating and/or drinking the recommended servings of dairy products will give you a reliable source for your daily calcium needs. An eight-ounce glass of milk provides 300 mg, or 30 percent, of the recommended intake.
While other foods do contain some calcium, none measure up to the amount you can get from dairy products.
The exact amount of calcium a person needs depends on the person and their age. Unfortunately, Americans from school-age children up through adults are not getting the recommended amount of calcium.
Male and Female Age Calcium (mg/day)
0 to 6 months
|
210 |
7 to 12 months |
270 |
1 to 3 years |
500 |
4 to 8 years |
800 |
9 to 13 years |
1300 |
14 to 18 years |
1300 |
19 to 50 years |
1000 |
51 + years |
1200 |
Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: The National Academies Press, 1997.
Vitamin D
Vitamin D helps promote the absorption of calcium and enhances bone mineralization, which refers to the bones’ density and strength. Loss of mineralization can lead to osteoporosis. Milk is one of the few dietary sources of vitamin D. Each eight-ounce serving of milk provides about 25 percent of the recommended intake.
Protein
The protein in milk contains all of the essential amino acids, which are the building blocks of protein. Protein helps build and repair muscle tissue and serves as a source of energy.
