Dairy Nutrients

Believe it or not, calcium does a lot more than build strong bones.

It’s one of the essential nutrients found in dairy and plays a big role in keeping your whole body running smoothly. Not only does calcium team up with minerals like phosphorus to form the hard crystals that strengthen your bones, it also helps your heart, muscles and enzymes do their jobs properly.

Because our bodies can’t make calcium on their own, we need to get it from the food we eat. If we don’t, the body will take it from our bones, weakening them over time and increasing the risk of osteoporosis, a disease that makes bones fragile and prone to breaks. Milk, cheese and yoghurt provide a convenient and readily absorbable source of calcium that contributes around 60% of the calcium in the Australian diet. How good is that?

Carbohydrates are the body’s main source of energy. While they’re mostly found in grains and cereals, dairy contains a unique form called lactose, also known as milk sugar. Lactose has a naturally low glycaemic index, meaning it digests slowly and helps prevent spikes and crashes in blood sugar. It’s also a helpful nutrient after exercise, assisting your body in restoring energy and replenishing glycogen in your muscles for proper recovery.

When we think of electrolytes, we usually think of those bright blue sports electrolyte drinks. But did you know that electrolytes are also naturally found in dairy foods like milk, cheese and yoghurt? In fact, milk has great evidence behind it for helping refuel, repair and rehydrate post-exercise.

Electrolytes are essential minerals (think: sodium, potassium, magnesium and calcium) that help regulate critical functions in the body. From maintaining fluid balance and supporting nerve signalling to powering muscle contractions, electrolytes play a vital role in how your body performs and recovers.

When your body loses fluids through sweat, illness or everyday activity, it also loses electrolytes. Without proper replenishment, even mild imbalances can lead to fatigue, muscle cramps, headaches and impaired focus. If you’re active, whether you’re a keen runner in your free time or an elite athlete, replacing electrolytes lost through sweat and urine after a bout of strenuous exercise is a must.

Calcium’s covered above (tick!), so let’s take a closer look at the other minerals in dairy and how they support your body.

Magnesium is a mighty mineral with a range of important roles in the body. It helps build strong bones, supports the transfer of energy throughout the body and assists with smooth and proper muscle movement.

It also plays a part in digestion by helping to neutralise stomach acid and supporting regular bowel movements. On top of all that, magnesium can help you feel calmer and contribute to a more restful sleep.

Phosphorus is an essential part of metabolism. It works with B vitamins to help release energy from food and supports the proper breakdown of carbohydrates and fats.

It also helps your body convert protein from food into usable forms essential for the growth, maintenance and repair of all body tissues and cells.

Potassium is another important mineral that supports a wide range of functions in the body. It helps regulate blood pressure and supports healthy nerve signals. Potassium is also essential for heart function and at a cellular level, it helps remove waste from the body to keep things balanced from the inside out.

Protein is required for growth and development as well as repair to damaged body tissues, like muscles, which breakdown during exercise.

Protein forms a part of many enzymes and blood components and it’s essential for maintaining muscles.

Two types of dairy protein, whey (the fast-acting one) and casein (the slow-and-steady one), are naturally found in dairy and have been extensively studied for their roles in helping build muscle and stopping muscle breakdown that occurs post exercise. There’s a reason why most nutritional supplement drinks use dairy as a source of protein.

Getting enough milk, cheese and yoghurt in your diet means you’re maximising your muscle-building potential while getting maximum flavour.

Vitamin A plays a key role in maintaining healthy vision. It’s also involved in healthy growth and development, so it’s particularly important for growing children and adolescents. Vitamin A helps grow healthy white blood cells, keeping your immune system fighting fit. This vitamin also plays a role in reproductive health and healthy foetal development.

Also known as riboflavin, this nutrient belongs to the B-group vitamins, which all help release energy from food. Riboflavin also helps cells function properly.

Riboflavin is water-soluble, meaning it dissolves in water and can’t be stored in the body. This is why getting enough every day, along with other water-soluble vitamins like Vitamin C and other B vitamins, is important for your overall health.

Vitamin B12 or cobalamin, is another member of the B-vitamin group. It plays a vital role in energy production and helps keep your brain, nerves and blood healthy. It’s particularly important for producing red blood cells. Vitamin B12 is naturally found in all animal-derived foods, including dairy, making it a valuable part of a balanced diet.

Zinc is known for its healing properties. It’s essential for wound recovery, whether from a scrape, cut or sunburn. Zinc also plays a role in immune function, blood clotting and thyroid health.

It’s especially important during periods of growth, like childhood, adolescence and pregnancy, as it supports development in bones, the brain and other tissues. While zinc is found in many foods, it’s best absorbed from animal sources like dairy and meat.