Stronger Bones, Healthier Life: Fortified Dairy Products

As we age, our bones become weaker, making us susceptible to health problems such as osteoporosis, fractures, and reduced mobility. To prevent these issues, it is crucial to build strong bones during childhood and adolescence. Fortified dairy products are an excellent source of calcium, magnesium, phosphorus, vitamin D, and K, essential nutrients required for healthy bones, teeth, and overall health.

Benefits of Fortified Dairy Products

1. Improved bone health: Fortified dairy products containing vitamin D and K can help improve bone density, reduce fractures, and lower the risk of osteoporosis in older adults.
2. Improved dental health: Dairy products promote healthy teeth and gums by containing calcium, phosphorus, and casein, which can help prevent tooth decay.
3. Improved heart health: Fortified dairy products are rich in calcium, magnesium, and potassium, which can help lower blood pressure, reduce the risk of heart disease and stroke, and improve overall cardiovascular health.
4. Improved mood and sleep: Regular consumption of dairy products can improve mood and sleep quality. Dairy products contain tryptophan, an amino acid that the body uses to produce serotonin, a mood-enhancing neurotransmitter. Additionally, calcium and magnesium promote relaxation.

Types of Fortified Dairy Products

1. Fortified milk: Milk fortified with vitamin D and K helps the body absorb calcium and regulate calcium metabolism, keeping it in the bones where it is needed.
2. Yogurt: Most yogurts are fortified with vitamin D and contain calcium, magnesium, and phosphorus, making them an excellent source of nutrition. Choose plain yogurt or those with minimal sugar and additives.
3. Cheese: Cheese contains calcium, phosphorus, and magnesium, but it is high in saturated fat. Choose cheese in moderation, and ensure it is fortified before purchasing.
4. Fortified plant-based milks: For those who cannot consume dairy, fortified plant-based milks are an excellent alternative, offering essential nutrients, including calcium, vitamin D and K.

Suggested Daily Intake

The daily recommended intake of calcium varies depending on age and gender. Follow the National Osteoporosis Foundation recommended daily intake for the group to which you belong. But it is essential to note that the daily recommended intake may vary depending on a person’s lifestyle, health, and other factors.

• Children aged 1-3 years: 700 mg
• Children aged 4-8 years: 1000 mg
• Children aged 9-18 years: 1300 mg
• Adults aged 19-50 years: 1000 mg
• Women over 50 years and men over 70 years: 1200 mg

Conclusion

Fortified dairy products are necessary for healthy bones, teeth, and overall wellbeing. They contain essential nutrients required for optimal bone health and can improve heart health, mood, and sleep quality. It is crucial to consume fortified dairy products in moderation, along with a healthy diet and regular exercise.