Dairy and dairy-free alternatives are probably part of your life in some way or another. That’s because the food group includes everything from milk to cheese to yogurt, which are essential building blocks to all different kinds of recipes. Besides being high in calcium to support strong bones and teeth, dairy products give us a unique package of health benefits.

Below are 5 dairy foods with benefits backed by science -

1. Cottage cheese -  

Ounce for ounce cottage cheese is a protein powerhouse and provides for a tasty & tart snack that keeps you fuller for longer periods. It’s high in vitamins like selenium, a mineral that increases antioxidant production in the blood and provides B6, zinc and copper for higher energy levels & speedier muscle recovery.

2. Milk & milk powder -

Milk is considered a healthier beverage option serving 8 grams of protein in a single cup. Casein makes up the majority of protein found in cow’s milk followed by whey protein. Being an excellent source of vitamin D, K, phosphorus and magnesium it helps fight diseases like high blood pressure & stroke while improving your vision and maintaining a healthy immune system.

3. Yogurt -

Created by fermenting milk with yoghurt cultures, yoghurt is a dairy product that enhances healthy gut bacteria and supplies calcium, vitamins B6, B12, riboflavin, potassium, and magnesium. It protects your bones and teeth and uses naturally present probiotics to aid your digestive system.

Fresh cream

4. Butter -

We’re not going to butter this up but butter provides loads of nutrients that improves eye function, skin health and even lowers the risk of cancer. Although it is high in calories, butter contains bone-building calcium and is and is a super source of vitamin A, D & E. It’s made from proteins and fats found in milk and cream.

5. Fresh cream -

Dairy cream may have built a reputation of being a high-fat product without any other nutrients but that isn't the case. It is a great energy booster with beneficial nutrients like iron that develops red blood cells, phosphorus that boosts brain health and Vitamin A & calcium that supports healthy bone mass.

Bowl of cream

So when it comes to overall health benefits adding dairy to a well balanced diet can boost bone health & help satiate your nutritional needs. Silverline, a dairy company based in Dubai is dedicated to bringing nutritious and tasteful dairy products in the UAE to its customers in an efficient manner.