Most people know that dairy products provide our bodies with a great source of calcium, which is important for building and maintaining strong bones. What they may not be aware of is how many other essential nutrients dairy provides us with that have important functions in our body:
- Vitamin A (eye health)
- Vitamin B12 (nerve cells)
- Potassium (BP control)
- Magnesium (bone structure & energy transfer around the body)
- Zinc (Wound healing and growth & development)
- Phosphorus (Mineral structure in bones & teeth)
- Riboflavin (Cells function)
- Also an excellent source of protein and carbohydrates
Dairy products are a great recovery option post a tough exercise session à they provide you with protein and carbohydrates. An example of a good recovery snack would be to make a milk based Smoothie, add some Chobani plain yoghurt, a banana, berries & some oats.
Unfortunately some people find they have issues digesting dairy and this can often be due to the lactose content in dairy products. For those who are lactose intolerant try Zymil milk, almond milk or soy milk. There are plenty of lactose free yoghurts on the market by Liddell’s or Black Swan Naturally Sweet Yoghurt or Coconut Yoghurt (these yoghurts contain no added sugar). Hard cheese is usually okay as the lactose content is incredibly low.
So how do I get some dairy into my diet?
– Have some milk with your morning cereal, or in your Smoothie or in your cup of coffee or tea
– Add a slice of cheese to your lunchtime sandwich or salad.
– Have natural flavoured yoghurt with some fresh fruit for an afternoon snack.