June 2, 2008

June is National Dairy Month

Summer is almost here. Let's celebrate by getting our "3-a-day," or three servings of dairy products each day.

Dairy is an important part of a well-rounded diet. Dairy is a great source of essential nutrients, including calcium; potassium; phosphorus; protein; vitamins A, D and B12; riboflavin; magnesium; and niacin.

June is National Dairy Month, which promotes the health benefits of dairy and the "3-a-day" campaign. The "3-a-day" campaign isn't just talking about getting in three servings of milk each day, though. It encourages people to get their recommended servings from all dairy products, including yogurt and cheese.  

The nutrients in dairy products provide many health benefits. With their calcium and vitamin D content, dairy foods promote the development and maintenance of strong bones. Dairy foods also provide many other nutrients that work with each other to keep bones healthy.  

In 2002, an estimated 44 million people had low bone mass, or osteoporosis, and that number is expected to reach nearly 52 million by 2010. Despite this, only one in five Americans consumes the recommended amount of dairy each day. About 88 percent of women 19 and older do not meet their daily calcium requirements.  

Adequate calcium intake is a critical issue for people of all ages, but even more so for young people, because 90 percent to 95 percent of bone mineral is accumulated by the end of adolescence. Children ages 3 to 13 who avoid milk experience bone fractures more often than those who regularly consume milk.

Individuals who get their calcium from food sources appear to have healthier bones than people whose main calcium source is in supplement form. Seventy-two percent of calcium in food is found in dairy products, which is why getting our "3-a-day" is so important.

The following shows calcium requirements in milligrams (mg) for different age groups:.     

4 to 8 years - 800 mg.   

9 to 18 years -   1,300 mg.         

19 to 50 years - 1,000 mg.         

50-plus years - 1,500 mg

Scientific studies have shown a link between dairy products and weight loss. Increasing calcium and dairy intake each day can promote healthy weight loss. "Healthy" weight loss describes an increased loss of body fat and minimal loss of lean body mass (muscle). 

One study showed that those consuming a diet that provided 1,200 to1,300 milligrams of calcium lost 70 percent more weight than those consuming a diet low in dairy products.

Nutrition experts recommend that we get our calcium from food sources as our first line of defense. Researchers have reported that diets high in calcium and vitamin D can have a protective effect in reducing the risk of developing colon cancer, which is the third most common cancer in the U.S.

Dairy products also provide three minerals - calcium, potassium and magnesium - that may help lower blood pressure. Potassium is especially important. Its role in the body is to help regulate fluid and mineral balance in the body, both of which are important factors in maintaining a healthy blood pressure.

High blood pressure affects 50 million individuals in the U.S. Researchers have shown that those who include more dairy in their diets have lower systolic pressures, which is the first number recorded in a blood pressure measurement. It is the pressure exerted on the arteries when the heart contracts.

Systolic pressure is more highly associated with the development of cardiovascular disease (CVD). Keeping this number under control could lower your risk of CVD.

Celebrate National Dairy Month. Grab a glass of milk and work your way toward "3-a-day."

For more information, visit www.nationaldairycouncil.org or www.3aday.org.