There are way more benefits of dairy than just strong bones

If you care about living a healthy lifestyle, you know that it’s about being active, practicing mindfulness, managing stress and, of course, eating right.

Real dairy is an essential part of a healthy lifestyle and a well-balanced diet, thanks to its unmatched nutrition and versatility. Eating real dairy is nothing new — humans have been nourishing their bodies with milk from dairy cows for nearly 6,000 years, and the health benefits of dairy are tried and true. In fact, references to fermented dairy products, like yogurt and cheese, date back to 6,000 B.C. 

Even better, when you purchase real dairy products, not only are you making a great dietary choice for your family but you’re supporting dairy farm families in your community, too.

Is milk good for you? A deep dive into dairy nutrition

Real, wholesome dairy products contain many elements of your daily nutritional needs, including several essential nutrients. When you enjoy a glass of milk, bowl of yogurt, slice of cheese or any other dairy product, you’re fueling your body with potassium, protein, calcium, vitamins A, D and B12 and more. The different systems working inside of your body can feel the benefits of dairy, all the way from your heart to your bones.

Dairy foods are thought to majorly benefit your bone health. The average American gets most of their calcium from dairy products, and the vitamin D in milk helps to build strong bones and teeth. These nutrients are key for people of all ages, but they are especially important for children, who are still growing and developing their bone mass, and throughout adulthood to focus on retaining bone mass and preventing the onset of osteoporosis (a condition that weakens bones).

Your immune system also thanks you when you reach for that glass of milk. The protein, vitamin A, zinc and selenium found in dairy all work together to strengthen your body’s immune system by exposing your gut to strains of healthy probiotic bacteria and replenishing your body with amino acids, all of which fight off germs that could make you sick. Your body cannot make amino acids, so it’s important that we get them through the foods we eat — and dairy contains all nine of the essential amino acids.

In addition to aiding your immune system, the proteins found in milk help you build muscles, protect them from breaking down and promote fat loss. When you consume enough protein throughout the day, you’ll feel fuller for longer periods of time, which is helpful for weight management. Protein-heavy foods that are also low in sugar, like plain Greek yogurt, cottage cheese or an 8-ounce serving of milk, don’t spike your blood sugar levels after you eat them — something that is said to benefit your heart, eyes and kidneys.

If you find yourself thinking, “why am I craving milk?” it might be because your body is lacking one of the essential vitamins and nutrients found in a lot of delicious, healthy dairy options. You can feel good while giving into this craving, knowing you’re giving your body what it needs!

Incorporating dairy into a balanced diet

The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) recommend everyone ages nine and up consume three servings of low-fat or fat-free healthy dairy per day, as well as two and a half servings for children ages four to eight and two servings for children under three. 

Most Americans struggle to get enough calcium, potassium and vitamin D in their diets, and dairy is a major source of these important nutrients for the average person. When you’re looking for ways to incorporate more dairy into your days, try:

• Making dips for vegetables or crackers using Greek yogurt and seasonings
• Putting together a snacking plate of fresh fruit and cheeses
• Sneaking servings of fruit, vegetables and healthy dairy products, like yogurt or milk, into smoothies (like this mixed berries and spice smoothie)
• Substituting ingredients for dairy products whenever possible when you’re cooking and baking, like swapping oil for butter or yogurt, or water for milk

Dairy’s important role in world nutrition

The dairy industry supports the livelihoods of 1 billion people across the world, making it a truly global food. As a global dairy cooperative, Dairy Farmers of America (DFA) and our nearly 11,000 farmer-owners are committed to doing our part to ensure people everywhere can enjoy the many benefits of dairy in their diets.

Every day, billions of people get their essential nutrition from consuming milk and dairy products. For low-income countries, dairy ingredients can save the lives of children suffering from severe acute nutrition. As well, rising concerns regarding health and wellness among consumers, a steadily growing geriatric population, and rising cases of obesity, osteoporosis and cardiovascular disease are propelling growth of the global dairy nutrition market. This means increasing interest in products with dairy ingredients like dietetic formulations, energy bars, yogurts, infant formulas, geriatric nutritional products and low-fat spreads.

Dairy is part of the solution to hunger, and it’s why DFA is investing in global markets to bring our farmer-owners' milk to people worldwide — whether through infant formula, dairy powders, shelf-stable milk products and much more.

At home in the United States, fresh dairy products are one of the most requested, yet least donated items to community food pantries. Because of the perishable nature of dairy products, it’s hard for food pantries to properly store them for families in need. In a world where nearly 10% of people face food insecurity, we’re doing our part as a leading dairy cooperative to ensure everyone has access to nutritious dairy products like milk, yogurt, cheese and more. As part of our DFA Cares Foundation, we’ve donated refrigerators to community food pantries across the United States and are stocking them with fresh dairy products — and we continue to donate more each year.

Nutritious dairy is made sustainably

When you’re enjoying the health benefits of dairy, you can also feel good that real dairy is made using sustainable dairy farming practices.

DFA farmer-owners are committed to being part of the solution to climate change. Just some of the ways they are environmentally conscious on their farms include:

• Water recycling and reuse — Water gets used multiple times on a dairy farm. The same water used to chill milk to keep it fresh also then flushes the barn and irrigates crops
• Manure management – Dairy cows produce a lot of manure, and dairy farmers ensure it gets put to good use fertilizing crops or as (dried) bedding for the cows. With the help of anaerobic digesters, dairy farmers are even turning manure into renewable energy
• Renewable energy – Solar panels and wind turbines installed on dairy farms turn nature’s elements into energy for dairy farms, homes and local businesses
• Improving soil health – Dairy farmers are using timeless farming practices coupled with new technology to replenish soil nutrients, reduce runoff and store more carbon in the soil
• Optimizing cows’ diets – Dairy farmers are exploring using feed additives and are continuing to elevate overall herd health to reduce cows’ methane emissions 

Need any dairy recipes?

If you’re looking for more ways to incorporate dairy into your diet (as well as heartwarming stories about some of the dairy farmers who own DFA), check out our Stories & Inspiration — a hub dedicated to dairy and those who make it.