Dairy not only provides a bone-strengthening foundation, but is also key in maintaining a healthy immune system. Our immune system helps us stay healthy and protects us from bacteria, viruses, and colds. There are many delicious ways to get creative with your meals while keeping in mind that doing it with dairy leads to a healthy life overall! Let’s dive into three ways in which dairy can improve your immune health.
Promotes Good Gut Health
It’s estimated that 70% of your immune cells live in your gut. Probiotics, commonly known as “good bacteria” are key to boosting immunity. Fermented dairy foods such as yogurt, kefir, and cottage cheese, are excellent sources of probiotics. Researchers also recommend that individuals consume probiotics from foods, rather than supplements, because food contains the live bacteria which provide probiotic benefits.
Try this delicious smoothie recipe with probiotic-rich kefir and yogurt.
Increases Zinc Absorption
Zinc is an essential mineral, especially when it comes to the immune system, as it helps in the growth and development of immune cells. Not only does dairy provide zinc in a form your body can readily use, but it also helps increase zinc absorption because of the vitamin D that it has. There are a limited number of food sources with vitamin D, and dairy hits the mark as a good one. One study from the National Library of Medicine found that dairy products combined with foods that contain high amounts of phytic acids, like rice, corn, beans, nuts, and seeds increased zinc absorption. Zinc and vitamin D have a synergistic relationship, and the fact that dairy products contain both of these nutrients tells you that they can boost not only your immune health but also your overall health.
Pair up vitamin D and zinc by topping off this smoothie bowl with your favorite nuts or seeds.
Promotes Healing with Protein
Your body needs adequate protein to keep your immune system working properly. Protein is crucial for building the immune cells that make up your immune system and it also helps your body heal and repair tissue after an infection or injury.
Dairy is considered a high-quality protein because it contains all nine essential amino acids. Some great dairy sources of protein are: 1 cup milk (8 grams protein), 1/2 cup cottage cheese (12 grams protein), and 6 ounces Greek yogurt (17 grams protein!). Whether you prefer full, reduced, or low-fat dairy products, the protein content will be the same.
Try these pancakes for a protein boost to start our day.
Health and Nutrition Tips for a Healthy Immune System
- Eat a balanced diet including a colorful variety of fruits and veggies to ensure you get adequate amounts of essential nutrients. This recipe pairs dairy with colorful veggies.
- Prioritize protein with meals and snacks to make sure you are meeting your body’s individualized protein needs for maintenance or healing. Try this snack with cottage cheese to sneak in some protein throughout your day.
- Add probiotic-rich foods to your routine to promote good gut health. Try this yogurt parfait recipe to add some probiotics to your day.
- Focus on overall well-being with adequate hydration, good sleep, and well-managed stress levels.
Adding dairy to your routine by getting three servings a day is a delicious and simple way to boost your immune health.
