What's the Deal with Dairy

There’s another nutrient that has an important role in our bone health – vitamin D. Without it, we can’t absorb all that calcium in order to reap its benefits. Our bones capture calcium through vitamin D receptors, effectively doubling the amount our bones would otherwise store for strength. 

Where does D come from? Your body can produce this complex nutrient all on its own. Just get outside! Simply put, ultraviolet B rays from the sun react with natural cholesterol (yep- it’s not always a dirty word) in our skin cells to synthesize vitamin D. It is believed that most people get enough sun exposure, especially during the spring and summer months, to produce adequate amounts of D.

If we can make our own vitamin D, and have access to other sources of calcium, why would we need milk? Some scientists believe people living in regions of the world where sunlight is not ample do not produce enough vitamin D. Industrialization has also been blamed for vitamin D deficiencies, with large numbers of people having left their sunny fields to work indoors at factories.

Since vitamin D is typically added to milk, dairy advocates say it’s an effiective way to deliver both nutrients to the body at the same time. Others point out that humans are the only species to consume anything other than mother’s milk, as well as continuing this beyond weaning. Who’s right? The answer isn’t straightforward. 

Some people naturally lack the enzyme necessary to break down lactose, the sugar found in dairy. For the lactose intolerant, it’s surely important to capitalize on other sources of essential nutrients. Those with inflammatory issues may also see an increase with dairy consumption, though most of the evidence for that comes from observational studies.

If you have no digestive issues, whether to make dairy part of your diet becomes a question of content. In general, dairy products are processed foods, so they don’t fit into a whole-natural food lifestyle.  It’s also important to understand sugar and fat content, especially when comparing whole milk and full fat to low-fat products. And don’t forget about protein, which can help you feel full and stay satisfied with smaller portions.

Do your homework. Many foods available today offer the best of both worlds. Nut milks, for example, are rich in protein, calcium, and vitamins and contain no lactose. Calcium can also be found in in leafy greens like spinach and kale, in sardines, and in soybeans. If you are substituting cow dairy with things like vegan creams and butter, you should also be sure to check for highly processed oils and other ingredients.

Most importantly, pay attention to your body. The right answer for you might be a healthy mix of dairy and non-dairy products; a one-two punch for fueling your body and feeling your best.