Why dairy nutrients are good for you.
(Click on the underlined words to read more.)
Brain: There has found to be a link between dairy product intake and the
concentration of glutathione in brain tissue
Muscle: The protein in dairy is powerful and supplies the building blocks for growth,
repair and maintenance.
Weight: Dairy intake and calcium from dairy have desirable links with weight
Bones: The calcium found in dairy helps build and maintain strong bones
Blood Pressure: Increased consumption of low-fat dairy foods are recommended.
Heart: Recent studies have found the beneficial effects of milk and dairy products with
regard to cardiovascular health.
Diabetes: An adequate intake of a variety of foods that are high in elements known to
influence the outcome of disease, such as dairy products, may significantly reduce the
risk of type 2 diabetes.
Metabolic syndrome: Dairy products are continuously being shown to contribute
significantly to nutrient intake and overall diet quality and balance.
The benefits of dairy nutrients
- Dairy allergies and lactose intolerance
- Dairy and sport
- The role of dairy in diabetes
- Dairy and high blood pressure
- Dairy can be part of a kilojoule controlled diet
- Other Health Benefits
What is 3 a day?
Three servings of dairy a day, 3-A-DAYTM as part of a healthy, balanced diet, will help contribute to your calcium needs for one day. However, dairy doesn’t only contain calcium. Dairy products contain essential nutrients, ranging from vitamin A to zinc. Everyone in the family can benefit from dairy ’s nutrients by consuming three dairy products every day. This will help make the diet nutrient-rich as dairy contains many nutrients.
Fat content of milk
Milk is catagorised according to its fat content. The different types of milk available on the South African market are full-cream, medium-fat, low-fat and fat free milk. Excess fat in the diet is not recommended; however, the body still needs some fat for cell structure, protection of nerves and to absorb and store fatsoluble vitamins such as vitamin A. When the fat content of milk is reduced (through cream separation or centrifugation), some vitamin A is lost. The content of the watersoluble vitamins and minerals, however, remains unchanged.
1. Miller GD. 2007. Handbook of dairy foods and nutrition. 3rd ed. National Dairy Council. New
2. Huth PJ, Direnzo DB. et al. 2006. J Dairy Sci 89: 12071221.York.
3. Mahan KL & EscottStump S. 2000. Food, nutrition & diet therapy. 10th ed. WB Saunders.
4. Wolmarans P. et al. 2010. Condensed Food Composition Tables for South Africa. Medical Research Council.Cape Town.Pennsylvania.
Facts about dairy
Many people make statements about dairy, but what is really true? In this section we answer the most common queries which arise in everyday discussion. We address all those common held beliefs and myths about dairy products.
Lactose intolerance if not a milk allergy, but a gastrointestinal disturbance that happens after consuming more lactose than the body can handle. It is merely the inability to digest the sugar naturally found in milk and milk products, called lactose.
How much dairy do we need?
Three servings of dairy as part of a healthy, balanced diet will help contribute to your calcium needs for one day. However, dairy does not only contain calcium. Dairy products contain essential nutrients, ranging from vitamin A to zinc. Everyone in the family can benefit from dairy ’s nutrients by consuming three dairy products every day. This will help make the diet nutrient-rich as dairy contains many nutrients.
Maas and Amasi
Amasi, also known as maas, is a traditional fermented dairy drink enjoyed by many South Africans as part of their regular diet. Similar to milk and other dairy products, amasi is also a good source of high-quality protein and other nutrients important for good health. This product is described as a liquid-like beverage similar to yoghurt, buttermilk and kefir. It has a creamy-white colour, smooth texture and a distinct sour taste. Maas is included among several other dairy products in South Africa food-based dietary guidelines.
Maas is high in potassium and relatively low in sodium (salts), with evidence suggesting it may be important in the prevention of hypertension and cardiovascular disease. Being fermented, the lactose content of amasi is lower than fresh milk, making it more tolerable by people with lactose intolerance.