The best of the best: 6 of the healthiest dairy products that should be included in your diet

Contrary to the popular myth about the dangers of dairy products, many of them can bring invaluable benefits to your health and beauty. Which products exactly should not be abandoned and why — we tell you in the material.

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

Milk and dairy products are an excellent source of high—grade easily digestible protein, calcium and essential amino acids. In fact, milk contains 18 of the 22 essential nutrients, including vitamins, minerals, probiotics and antioxidants. 

However, today it is increasingly possible to hear calls to abandon milk and its derivatives. Why this should not be done and which dairy products are considered the most useful — we tell you together with a nutritionist, a specialist in nutrition and a balanced lifestyle (SOZH), the creator of the course “Evolution of Nutrition” Marina Bessonova.

Whole milk

Fresh and fresh milk has an excellent bactericidal effect and contains more than a hundred useful components. Milk contains about 5% lactose, the main role of which is to provide us with energy. Fresh fresh milk has an amazing property to neutralize radiation, toxic substances and heavy metal salts.  

In order to preserve the useful qualities in the product and increase the duration of storage, fresh milk is cooled, and even in this form it is stored for no more than a day. Therefore, in most cases, milk reaches residents of megacities already in pasteurized form. 

The content of useful substances in it is somewhat reduced due to processing, but still the value is not completely lost. One serving (a mug of about 250 ml) of whole milk contains: 55% of the daily value of vitamin B12, 23% of calcium, 20% of phosphorus, 13% of the daily value of vitamin D and 8% of potassium.

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

Fermented milk products

These are dairy or dairy composite products produced from whole cow’s milk, sheep’s milk, goats, mares and other animals or its derivatives by fermentation using starter microorganisms.

It is difficult to overestimate the benefits of fermented milk products for our body. And in the first place here it is necessary to put their beneficial effect on the intestinal microbiocenosis: they suppress the growth of pathogenic microorganisms in the large intestine and stimulate the growth of “beneficial” microorganisms (bifidobacteria and lactobacilli). And in general, they have a beneficial effect on intestinal motility. 

The undoubted advantage of fermented milk products is a higher digestibility of milk protein and a reduced level of lactose associated with its partial cleavage under the influence of lactic acid bacteria during fermentation. That is why people suffering from lactose intolerance do not digest milk in its pure form, but fermented milk products in limited quantities may well fit into their diet.


This is a fermented lactic acid drink, for the production of which a starter culture in the form of kefir grains is used. Lactic acid bacteria contained in them convert lactic lactose into lactic acid. 

Kefir also contains a wide range of biologically active compounds, including organic acids and peptides, which contribute to its health benefits. In addition, this product is a rich source of calcium, protein and B vitamins. 

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

Kefir can contain up to 61 different microorganisms, which makes it a much more powerful source of probiotics than many other fermented dairy products.

One cup of low – fat kefir contains: 

  • Protein — 9 g

  • Calcium — 24% of the daily norm

  • Phosphorus — 20%

  • Vitamin B12 — 29% of the daily norm

  • Riboflavin (B2) — 25% of the daily norm

  • Magnesium — 7% of the daily norm 

  • Vitamin D — 12% of the daily value

Kefir has powerful antibacterial properties. Some probiotics contained in kefir protect against infections. For example, the probiotic Lactobacillus kefiri, which is unique to kefir.

Like many dairy products, it is also a source of calcium, which means it improves bone health, reduces the risk of osteoporosis and possible fractures in the elderly.


An extremely popular fermented milk product with many useful properties. Yogurt is rich in almost all the nutritional components that are needed for the well-coordinated work of the body of adults and the normal development of children. 

It is rich in important vitamins and minerals that contribute to the maintenance of intestinal microflora, improve the functioning of the immune system. One serving of yogurt (about 245 g) contains half of the daily norm of calcium. 

According to research, regular consumption of yogurt has a beneficial effect on the health of bones, cardiovascular and urinary systems.

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

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The greatest benefit is natural yogurt, which is not subjected to additional heat treatment and does not contain preservatives and sweeteners.

Cottage cheese

Refers to easily digestible products. After processing, the milk protein in cottage cheese becomes even more accessible for enzyme cleavage than whole and fermented milk. Cottage cheese contains lactic acid bacteria (lactococci and tremophilic lactic acid streptococci). 

These bacteria do not allow pathogenic microorganisms in our intestines to multiply. That is why, often after antibiotic treatment, fermented milk products, including cottage cheese, are prescribed to restore the beneficial microflora.

Vitamin A in the composition of cottage cheese supports the immune system and prevents the development of infections, improves the condition of the skin. In addition, cottage cheese contains a complex of useful substances: zinc, selenium and vitamin. 

But still, the main useful property of cottage cheese is called the high content of calcium in it. Depending on the type of product, this mineral in cottage cheese contains from 70 to 170 mg / 100 g.

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион


Cheese contains tryptophan, an essential amino acid that helps our body produce the happiness hormone serotonin. It contains from 15 to 30% protein. And vitamins, minerals, amino acids and trace elements, vital for the nutrition of adults and children.

For example, Gouda, like many fatty cheeses, is a champion among dairy products in terms of calcium content, which means it is useful for the prevention of osteoporosis and strengthening bones. Vitamins A, E, PP, which are part of most cheeses, help prevent brittle nails and dry hair. And vitamin E increases the elasticity and firmness of the skin. In turn, Camembert is the leader in protein content.

However, cheeses have their own subtleties and recommendations. For example, those who watch their figure should remove salty cheeses from the diet, as they can contribute to fluid retention. 

Pregnant and lactating women should for a while give up cheeses with mold (Brie, Door Blue and Camembert). Unpasteurized milk in their composition can provoke the development of listeriosis — an infectious disease that can cause irreparable harm to the health of mother and child. But with a calm soul, you can enjoy young varieties with a fat content of less than 30% (mozzarella, cheese, feta and suluguni).

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

About the expert:

Лучшие из лучших: 6 самых полезных молочных продуктов, которые стоит включить в свой рацион

Marina Bessonova

Nutritionist, specialist in nutrition and a balanced lifestyle (SOH), creator of the course “Evolution of nutrition”.

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