Many people know that milk and other dairy products are important during childhood and teenage years since they are a source of many crucial nutrients for our development, however their consumption has many health benefits during all stages of our life.
Dairy products or not dairy products?
Dairy products are loaded with protein, carbohydrates, minerals such as calcium, phosphorus, potassium, and many vitamins as vitamin A, D and B12 that help to maintain strong bones and teeth, lower blood pressure and built lean muscle.
Milk has an impressive nutritional profile as just one cup of whole cow’s milk contains 140 calories, 8g of protein, 8g of fat, 30% of your daily calcium needs, 20% of your daily vitamin D needs and apart from that, vitamins B2 and B12, potassium, phosphorus, and selenium.
The nutritional content of milk varies depending on its fat content, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. Organic milk also contains good amounts of antioxidants that help you fight inflammation.
Milk is a great source of quality protein, since a cup of milk offers 8 grams of complete protein, meaning that it has all the necessary amino acids. Drinking milk is related to lower risk of muscle loss during the adult life, and to a greater whole body muscle mass. Athletes use it to boost muscle repair and decrease muscle soreness.
On the other hand, milk contains great amounts of nutrients like calcium, vitamin D, phosphorus and magnesium that are essential for good bone health and they help to prevent osteoporosis in elder ages.
Cottage cheese is popular in weight loss diets not only because it is high in protein and low in calories but also because it is filling and very nutritious. Cottage is considered to be a fresh cheese that doesn’t undergo an aging process to develop flavor, that’s why it is quite mild, soft and creamy.
One cup of cottage cheese contains 163 calories, 28g of protein, 2,3g of fat and phosphorus, sodium, selenium, calcium, folate, and vitamin B12. Due to its nutritional value, it is used in many weight loss plans as it is an excellent snack to stimulate the feeling of fullness and satiation. People who exercise love it too because of its high protein content that is very helpful when it comes to building muscle mass.
Other types of cheese
Even though many people believe that cheese is not a part of a healthy diet because of its high fat content, there are many cheeses that are packed with flavor, protein, and healthy nutrients.
Mozzarella is a soft, white cheese, low in calories and sodium. Studies have shown that mozzarella contains good bacteria that act like probiotics and can improve gut health promote immunity and fight inflammation.
Blue cheese is very nutritious since it has more calcium that other types of cheese and it promotes healthy bones. Blue cheese has a rich, tangy flavor and it is great in salads with leafy greens and whole grains.
Feta cheese is made by sheep’s or goats’ milk, and it has a sharp and salty taste. Feta might be a little bit higher in sodium, but it has less calories in comparison to other types of cheese. Full fat Feta cheese, provide good conjugated linoleic acid (CLA), that it helps to prevent weight gain and it helps with maintaining low body fat.
If you want to learn more about when eating certain foods such as dairy are beneficial and the key to long term sustainable weight loss results is developing lifestyle habits and diet that you actually enjoy and will stick with for a long time, check out WeightLoss-Solutions.com.