Milk and dairy products are known to provide a range of health benefits and one of the most important is their contribution towards healthy bones. As per the European Commission regulation, it has been identified that nutrients such as protein, calcium, magnesium, zinc, vitamin K, manganese, phosphorous and vitamin D are essential for maintaining healthy bones. Most of these nutrients are found in abundance in milk and milk products, which is why their consumption is necessary for maintaining healthy bones.
Consumption of milk and milk products is especially necessary during childhood and adolescence in order to ensure healthy bone formation. It has been revealed in studies that children who do not consume adequate milk face an increased risk of bone related ailments such as osteoporosis in their middle and older age. This is especially true in case of women. In another study, it has been revealed that magnesium is equally important as calcium for maintaining healthy bones. Both these nutrients are found in abundance in milk.
In case of adults, it has been found that a number of biochemical interactions take place between proteins, calcium, phosphorous and vitamin D. One of these interactions provides a boost to bone formation. This in turn reduces the risk of age-related bone loss. Going through the details of these interactions between nutrients is not currently possible since they are quite complex. Due to this, a meta-analysis on the same has not yet been conducted. However, a systematic review was recently conducted and it has revealed that milk and milk products play an important role in maintaining healthy bones in adults.
In the Dietary Guidelines for Americans, it has been stated that a healthy diet should comprise adequate portions of milk and milk products such as milk, yoghurt and cheese. It has also been mentioned in the guidelines that milk and milk products supply the essential nutrients such as protein, calcium, potassium, magnesium, and vitamin A.In case of people who cannot consume dairy, it is essential that they eat foods that have the nutrients found in milk.
Weak or brittle bones in old age can be a major problem, as cracks and fractures take much longer to heal during old age. Restricted movement in old age due to joint pain or bone fractures can lead to further medical complications. Since studies show evidence of association between milk consumption and strong bones, it would be better to include milk and milk products in your diet.