Enjoy dairy for good health

To some people, dairy's reputation for contributing to high cholesterol and weight gain is a misconception that's hard to let go of. But dairy's detractors should know the right dairy products enjoyed in moderation can actually be good for your health for a variety of reasons.

Consuming dairy products as part of a nutrient-rich diet is important for individuals of all ages. Dairy products have many nutrients and vitamins essential to good health. Calcium, protein, phosphorus, potassium, and supplemented vitamins A and D are all nutrients the body needs. Calcium, for example, is necessary to build and maintain strong bones.

Osteoporosis, a condition wherein the bones weaken and are more susceptible to injury, can affect anyone, but it is particularly common among women age 50 and older. The National Institutes of Health say as many as half of all women and a quarter of men older than 50 will break a bone due to osteoporosis. To keep bones strong, health professionals recommend eating a diet rich in calcium and vitamin D -- both of which are found in dairy products.

Eating low-fat dairy products can reduce a person's risk of developing cancer. Studies have shown that populations that eat a high amount of calcium-rich foods have a lower incidence of colorectal cancer. According to child health authority Dr. Sears, calcium controls the multiplication of epithelial cells lining the colon. Fast multiplication of these cells increases a person's risk of developing cancer. The best sources of calcium include bony fish and dairy products like yogurt.

Dairy products, especially milk, are also essential for different health benefits. Drinking milk helps protect the enamel surface of teeth against acidic substances. This helps prevent tooth decay and weakening enamel.

Milk and other dairy products might also help maintain healthy skin.

Dairy also plays a role in digestive health. Consumption of milk products may help in reducing acidity in the stomach. Yogurts with active cultures have been known to promote healthy digestion and alleviate occasional irregularity.

Individuals with lactose intolerance, a food sensitivity where there are inadequate levels of lactase in the body necessary to break down the lactose sugar in dairy products, may avoid dairy foods. However, information from the Wisconsin Milk Marketing Board says that those with a lactose intolerance can still handle at least two cups of milk a day if taken with food and spread throughout the day. Research also indicates that consuming small amounts of lactose-containing foods may improve lactose tolerance over time.

Dairy products, like milk, cheese, yogurt, creams, and even ice cream, can provide much of the daily recommended allowances of vital vitamins and minerals. Low-fat dairy products are important components of a healthy diet.