Dairy foods are packed with essential nutrients that play a vital role in maintaining your overall health. Every time you eat or drink dairy products, you are giving your body a powerful mix of calcium, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc — all crucial for strong bones, healthy muscles, and energy production.
The Importance of Calcium and Vitamin D
Calcium and vitamin D are two of the most important nutrients in dairy. Together, they help your body build strong, dense bones during growth and keep them healthy as you age.
-
Most adults need 1,000 mg of calcium daily.
-
Women over 50 and men over 70 need about 1,300 mg per day to maintain optimal bone strength.
What Happens When You Don’t Get Enough Calcium
A diet low in calcium can increase your risk of developing osteoporosis — a condition that weakens your bones, making them brittle and more likely to break. Maintaining regular dairy intake helps reduce this risk and supports long-term bone health.
Easy Ways to Add Dairy to Your Diet
-
Start your day with a glass of milk or add it to smoothies.
-
Enjoy yogurt as a snack or dessert.
-
Include cheese in salads, sandwiches, or pasta dishes.
By including two to three servings of dairy in your daily diet, you can help your body stay strong, support your bone health, and maintain essential nutrient balance.
