Fermented dairy products are an excellent source of calcium, protein, vitamin B12 and riboflavin. They also contain good amounts of phosphorus, magnesium and potassium. Together, foods such as yoghurt and cheese contain many key nutrients for maintaining bone health.
1. Fermented dairy products, such as cheese and yoghurt, are an excellent source of calcium, protein, vitamin B12, phosphorus and magnesium.
2. Yoghurt contains a protein that promotes the absorption of calcium, which ultimately strengthens bones and increases their density.
3. They can also reduce the risk of cardiovascular disease, balance microflora in the gut and relieve abdominal discomfort.
Nutritional Content of Fermented Dairy Products
On Average, 100g of whole milk Greek yoghurt contains about 97 kcal, 10g of protein, 11% of the recommended dietary allowance of Calcium. Yoghurt also has phosphorus, which works with calcium to strengthen bones. Additionally, it is rich in vitamins, such as B-12 and riboflavin, has probiotic effects, and has a high bioavailability of nutrients.
The nutritional content of cheeses varies, depending on the type of cheese; however, all of them contain a significant amount of calcium. Mozzarella cheese and provolone have a particularly high calcium content, at 73% and 75% of the recommended dietary allowance. Cottage cheese is low in fat and high in protein, but it lacks some of the nutrients found in other types of cheese. Despite the variability, cheese has a generally high level of riboflavin and works as a probiotic, as well.
Health Benefits of Dairy
Yoghurt has a protein called alpha-casein, which promotes the absorption of the important minerals in yoghurts, such as calcium and phosphorus. Since calcium plays a huge role in bone mineralization, eating yoghurt and cheese can help to strengthen bones and increase their density. Additionally, studies have shown that vitamin B-12, riboflavin, and lactic acid bacteria may be associated with reduced risk of cancer and cardiovascular diseases. Lastly, yoghurt and cheese cultures are probiotics, meaning that they balance the microflora in the gut and can relieve abdominal discomfort and lactose intolerance.
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