Which dairy products are the most useful – a scientific review of 14 types

Dairy products are spread all over the globe and have been part of the human diet for more than 5,000 years.

They contain a lot of valuable amino acids, vitamins, micro- and macroelements that improve the course of digestive processes, strengthen the immune system, prevent the appearance of endocrine and cardiovascular diseases.

However, these products have contraindications that are extremely common among the population (allergic reactions, lactose intolerance, etc.).

In this article, we will look at the proven beneficial properties of various types of dairy products. At the end of the article, we will try to conclude which of them is more useful and preferable for use.

Content

Types of dairy products
Overview of the properties of 14 specific products
Conclusion: what is more useful in the end?

Types of dairy products

The following groups are distinguished:

Drinking milk.
Milk separation products (cream, butter, whey).
Fermented milk products . They are produced by fermenting milk by microorganisms. The type of fermentation is lactic acid. This group includes: sour cream, cheese, cottage cheese, ayran.
Mixed fermentation products. They are obtained during the simultaneous course of alcoholic and lactic acid fermentation, and contain a small amount of ethanol. The most striking example is kefir.
Cheeses.
Canned milk (condensed milk with sugar, dry dairy products). This group of substances has practically no value and can be harmful to the human body.
Ice cream.

All dairy products have many useful properties: they help strengthen skeletal tissues, restore impaired digestive functions, maintain immunity, and prevent a number of oncological and cardiological diseases.

Milk-based products can also have a negative effect on the body. The mechanisms are caused by various reasons: from individual hypersensitivity or ethnicity to production technology.

However, there are differences between different types of products, which we will discuss below.

Overview of the properties of 14 specific products

Below we will look at a list of the 14 most common dairy and fermented milk products, describe their medicinal properties and possible side effects.

1. Milk

Milk is rich in valuable amino acids, which are necessary for the construction of all cells of the body.

According to scientists , regular intake of protein in milk is the basis for the growth of all tissues and maintaining immunity at the proper level.

Cow's milk is also rich in calcium, phosphorus, magnesium and vitamin B2. These substances are necessary for strengthening bones and joints , maintaining bone mineral density, striated muscle tone and organized transmission of nerve impulses.

In addition, drinking milk leads to a decrease in body weight, prevents the manifestation of type II diabetes mellitus and fatal cardiovascular complications (myocardial infarction, stroke, etc.).

Also proven that systematic consumption of milk leads to a decrease in the incidence of colon and rectal cancer by 7-10%.

7 more facts about the benefits of milk can be found here →

However, it is important to remember that milk can be harmful , especially for people who have allergic reactions to casein, as well as lactose intolerance.

Allergies can manifest in any way: urticaria, itching, angioedema, anaphylactic shock, etc.

When taking milk against the background of lactase deficiency (lactose intolerance), a number of dyspeptic disorders appear (nausea, abdominal pain, flatulence, diarrhea), dehydration may develop.

Milk is a valuable and nutritious drink that promotes the growth and maintenance of bone integrity, prevents the development of oncological, endocrine and cardiovascular pathologies. Milk is especially useful for children and the elderly.

2. Yogurt

Yogurt is rich in almost all the nutrients necessary to meet the basic needs of the body.

Yogurt contains a lot of calcium: 1 cup (200 g) provides about 40-45% of the daily value of the macronutrient.

Scientists have discovered that the calcium contained in yogurt contributes to the prevention of osteoporosis and prevents the development of bone fractures .

In addition, it is important to add calcium to the diet of postmenopausal women.

Yogurt is also characterized by the following positive properties:

Ensuring adequate fetal maturation during pregnancy ( research ).
Protection of the gastric mucosa from the effects of chemicals (ingested), hydrochloric acid and infectious agents (helicobacter pylori).
Increased activity of local and general immune factors.
Normalization of digestive processes. The effect is due to the high content of beneficial microorganisms &8212; Probiotics ( research ).
Weight loss.
Prevention of severe cardiovascular complications.

7 facts about the benefits of yogurt, see a separate article →

Modern yogurts usually contain a lot of sugar in their composition. Therefore, it is necessary to treat the product with caution in case of pathologies of the glycemic background (type II diabetes mellitus). About, how to choose the right yogurt , see the separate material on the website.

It is also possible to develop allergic reactions and clinical manifestations of lactase deficiency syndrome.

Yogurt is a delicious and nutritious product that improves the functioning of the digestive tract, strengthens the immune system and has many other proven beneficial properties.

3. Kefir

Kefir is a unique drink of its kind. The production process combines two types of fermentation: lactic acid and alcoholic, which makes kefir extremely useful .

Kefir is rich in protein, magnesium, phosphorus, calcium, B vitamins (B2 and B12).

In the product, despite the presence of ethanol, there are many beneficial microorganisms that not only maintain an adequate ratio between beneficial and harmful representatives of the intestinal microbiocenosis, but also prevent formidable infectious and inflammatory and autoimmune diseases of the digestive system.

For example, kefir prevents the appearance of stool disorders and necrotic enterocolitis. Effective it is also used for irritable bowel syndrome.

The drink has a powerful antibacterial effect affecting the entire body. It not only destroys pathogenic bacterial and viral agents, but also, according to Brazilian scientists , stimulates the regeneration of connective tissue, which has a beneficial effect on the healing of any wound surfaces.

Kefir activates the immune system, improves the functioning of the mechanisms of antitumor protection. Modern research , who studied the effect of kefir on cancer cells, confirm that you can take a drink not only for prevention purposes, but even to slow down the development of pathology, since kefir promotes the reverse development of malignant cells.

Kefir strengthens all elements of the musculoskeletal system, improves lactose tolerance and prevents the clinical manifestation of type II diabetes mellitus (even with an initially inadequate glycemic background).

According to the latest scientific papers kefir helps to increase life expectancy by inhibiting chronic inflammation in the walls of the large intestine. Fermented milk product slows down the shortening of telomeres during cell replication, which is currently considered the leading cause of aging.

However, experts have also identified the negative sides of kefir:

An increase in the incidence of cancer when consuming more than 2 glasses per day for a long time.
Irritation of the gastric mucosa (due to the presence of ethanol). Kefir should not be used by persons with a history of inflammatory lesions of the stomach and duodenum, peptic ulcer disease.

Kefir is one of the most useful fermented milk products with a powerful scientific base. However, its use should be normalized (drink no more than 2 glasses per day).

4. Curdled milk

Yogurt is rich in valuable bacterial cultures that contribute to improvement of digestive processes , prevent the development of constipation.

According to American research , with the systematic consumption of yogurt , there is improving the emotional background (relief of depressive disorders, reduction of aggression, unmotivated fear).

With regular addition of the product to the diet, there is a decrease in total cholesterol (prevention of atherosclerosis), a decrease in body weight and normalization of the immune system .

Curdled milk has a beneficial effect on the mineral strength of bone tissue.

Due to the presence of omega-3 fatty acids, the product, according to foreign experts , provides prevention of the development of certain types of cancer (breast, colon and stomach).

7 more curative properties of curdled milk can be found here →

Unfortunately, various allergic reactions to yogurt are extremely common (due not only to the body's sensitivity to casein and lactose).

Thus, yogurt is capable of Improve your mood and lower cholesterol. At the same time, it is more likely to cause allergic reactions than other lactic acid products.

5. Ryazhenka

Ryazhenka contains a significant amount of magnesium, sodium, potassium, phosphorus, sulfur, iron, calcium, probiotics and vitamins (C, PP, B, A).

It helps to improve the enzymatic processes in the intestinal lumen.

Proven the beneficial effects of ryazhenka on the course of irritable bowel syndrome, ulcerative colitis and Crohn's disease.

Ryazhenka supports the functioning of the nervous and immune systems, provides reliable prevention of atherosclerosis and fatal cardiovascular complications, strengthens bone tissue.

It is not recommended to consume the product if you are overweight (ryazhenka is extremely high in calories) and lactose intolerant.

Ryazhenka is extremely good for the intestines , as well as for the work of the nervous system and immunity. But due to its high fat content, its consumption should be limited, especially with a tendency to obesity.

6. Cottage cheese

It has been proven that cottage cheese increases the body's resistance to various infectious agents from the external environment, improves bone strength and normalizes the tone of skeletal muscles.

Regular consumption of cottage cheese (about 50-100 g per day) supports the digestive system, normalizes neuromuscular transmission of impulses.

Special importance is given to the effect of cottage cheese on exocrine and endocrine function pancreas (increased secretion of digestive enzymes and insulin).

The product also improves the sensitivity of peripheral tissues to insulin and the activity of the genital area.

According to nutritionists, the abuse of cottage cheese can negatively affect body weight and the concentration of total cholesterol in the blood.

To avoid the development of atherosclerosis and get the maximum benefit from cottage cheese, it is recommended to normalize consumption (no more than 50-100 g per day).

Cottage cheese improves digestion, pancreas and other organs. You should consume no more than 50-100 g of cottage cheese per day.

7. Sour cream

Sour cream is rich in a number of vital vitamins (E, B, C, PP), biotin, carotene, organic acids, fats and macronutrients (iodine, phosphorus, zinc, magnesium and calcium).

Sour cream is an extremely high–calorie product (100 g contains from 115 to 290 calories).

It helps to improve appetite and the course of digestive processes, has antioxidant properties (inhibits cell apoptosis, provides prevention of malignant cell transformation), supports skeletal muscle tone.

Sour cream has a wound healing and enveloping effect. Such effects are extremely important for the treatment of acute diseases of the upper digestive tube (stomach, esophagus), accompanied by damage to the mucous membranes.

Sour cream normalizes digestion and heals the affected mucous membranes. Due to the significant energy value, it is necessary to normalize the consumption of sour cream in order to avoid the development of obesity.

8. Hard cheese

Hard cheeses (Gouda, Maasdam, Cheddar) practically do not differ in a set of useful properties from milk and most fermented dairy products.

Cheeses contain significantly more valuable proteins and fats, and have a more pronounced immunomodulatory effect.

Cheese consumption should be limited (up to 30-50 g per day). High fat content contributes to the excessive formation of subcutaneous fat and early manifestation of cardiovascular pathologies.

Cheese is just as healthy as most other dairy products, but the high fat content requires it to be limited to 30-50 g per day.

9. Katyk

The main advantage of consuming the Turkic drink katyk is the suppression of the vital activity of pathogenic (including putrefactive) bacteria in the intestinal lumen, improvement of local protective factors of immunity, General toning effect on the body.

Katyk contains a lot of iron, silicon, calcium, copper, zinc, phosphorus, as well as vitamins (groups B, D, E, A).

Katyk helps maintain normal intestinal microflora and contains all the necessary vitamins and macronutrients to maintain metabolism.

Due to the peculiarities of production, katyk contains a lot of fat, therefore, it is not recommended for people who are obese or overweight. Also, katyk should not be used for lactose intolerance.

Katyk contains a lot of nutrients, it is useful for the intestinal microflora. But due to the high fat content, its consumption also needs to be limited.

10. Varenets

Varenets is well absorbed by the human body, reduces the activity of pathogenic bacteria in the digestive tract, helps strengthen bone tissue (due to the content of high doses of phosphorus and calcium).

The product normalizes appetite, regulates the activity of the central parts of the nervous system responsible for digestive function and the work of the urinary system .

With excessive consumption, varenets can cause digestive disorders (constipation, increased gas formation, abdominal discomfort).

Varenets has positive properties and contraindications typical for most other fermented milk products.

11. Snowball

Snowball has a wide range of useful qualities:

Reduces body weight;
Prevents the development of diabetes mellitus and atherosclerosis and, accordingly, most diseases of the cardiological profile;
Stimulates the production of digestive juices in all parts of the gastrointestinal tract;
Increases the absorption of vitamin D and calcium found in other foods;
Increases exercise tolerance.

A similar set of effects is due to the content of vitamins (B, C, A, D, E), probiotic components, as well as micro- and macronutrients (sodium, potassium, magnesium, iron and phosphorus).

Snowball promotes weight loss and reduces the risk of developing many diseases.

12. Acidophilus

Acidophilus is a fermented milk product that is produced by fermenting pasteurized milk under the action of acidophilus bacillus.

It contains a lot of valuable amino acids, vitamins (PP, C, A, B), iron, calcium, magnesium, phosphorus, zinc, sulfur, iodine and manganese. It has a low energy value – about 40 calories per 100 g of product.

Due to the almost complete fermentation of lactose, acidophilus is absorbed quickly and completely, which surpasses even kefir.

The product is recommended for rapid recovery after severe injuries and operations, to maintain uteroplacental blood flow during pregnancy.

When ingested, the drink inhibits the vital activity of almost all pathogenic and conditionally pathogenic bacteria (including Staphylococcus aureus).

However, with excessive consumption (more than 200 ml per day), the development of acid-dependent stomach diseases (hyperacid gastritis, peptic ulcer), dyspeptic intestinal disorders (disorders stool, flatulence).

Acidophilus is a low–calorie dairy product, which is recommended mainly for the treatment of dysbiosis and rapid recovery after surgical interventions.

13. Ayran

Ayran is considered one of the best fermented dairy products taken for weight loss.

Ayran also helps restore the normal microflora of the digestive tract, has a detoxifying ability (used for alcohol poisoning).

The drink has a number of general toning effects: improves performance , exercise tolerance and striated muscle tone.

It is not recommended to take ayran for people with increased motor activity of the stomach and other parts of the intestine.

Ayran promotes weight loss and has general toning properties.

14. Tan

A distinctive feature of tan from most other fermented dairy products is its preparation based on camel or buffalo milk.

Tan has the following properties:

Increases skeletal muscle tone;
Activates the transmission of impulses in nerve synapses;
Inhibits pathogenic forms of bacteria in the lumen of the large intestine;
Enhances the work of general and local immune factors;
Stimulates appetite (relevant for patients with severe long-term somatic and infectious pathologies);
Normalizes the concentration of cholesterol and its individual fractions in the blood.

The positive effect of the drink on the course of type II diabetes mellitus, hypertension and gout is noted.

There are usually no adverse reactions when consuming tan.

Tan has a lot of positive qualities with a minimum of side effects.

Conclusion: what is more useful in the end?

Since ancient times, it was believed that milk is the most useful product, but it contains a significant amount of casein and lactose, the digestion of which presents significant difficulties for the body, and the frequent development of allergic reactions is also noted.

It is recommended to give preference fermented foods . The most useful fermented milk product is kefir. It has the maximum set of proven positive qualities, however, it should not be abused (maximum 1 glass per day).

In the presence of severe cardiovascular diseases, obesity and type II diabetes mellitus, it is necessary to abandon dairy products with a high percentage of fat content (cheese, sour cream).

If necessary, consult a doctor (especially important for children).