How Dairy Foods Can Support Mood and Promote Relaxation (2024)

FAQs

What are 3 benefits of eating dairy? ›

Why is it important to eat or drink dairy? Eating or drinking dairy products offers health benefits, like building and maintaining strong bones. Dairy Group foods provide nutrients that are vital for the health and maintenance of the body. These nutrients include calcium, potassium, vitamin D, and protein.

Emerging research suggests that dairy plays a role in reducing stress — or an overall calming effect — through a few of its innate properties. Milk contains naturally occurring phospholipids, which are used as some of the building blocks in our brain.

Dairy's Health Benefits.

Research shows that regardless of fat content, dairy foods like milk, cheese and yogurt are associated with improved bone health— especially in children and teens— and reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure in adults.

Together, the nutrients in milk and dairy help to:

Keep muscles, bones, nerves, teeth, skin and vision healthy. Release energy from foods and reduce tiredness and fatigue. Maintain healthy blood pressure. Support normal growth and brain development.

Dairy milk has a small amount of tryptophan, an essential amino acid that triggers both melatonin (to help you sleep) and serotonin (to uplift your mood). The high-quality proteins in milk (including whey and casein) leave you feeling full and satisfied so you won't go to bed feeling hungry.

June is National Dairy Month. All 50 states have dairy farms. 97% of U.S. dairy farms are family-owned and operated. Milk arrives at your local grocery store within 48 hours of leaving the farm.

Certain compounds in milk — specifically tryptophan and melatonin — may help you fall asleep. Tryptophan is an amino acid found in a variety of protein-containing foods. It plays an important role in the production of the neurotransmitter known as serotonin ( 6 ).

Mood Swings

There are some people who feel depressed, irritable or anxious after eating foods containing dairy, and it can be a sign that they are actually sensitive to dairy. According to medical experts, the impact of dairy to the mood is more pronounced in children who are sensitive to dairy.

Not all bouts of irritability can be tied to dairy alone, but it is a common side effect some people have reported with casein, one of the main proteins found in dairy foods. Dr. Kelly Brogran, M.D., says that dairy (and gluten) are two of the most problematic foods linked to mood and consumption directly.

Over the last 25 years, dairy has managed to reduce its carbon footprint by 63%, water usage by 65% and methane production by 57%. Technology and more efficient farming practices are the two biggest contributors to all of these gains.

Is dairy good for health? ›

Milk and dairy products are good sources of high-quality protein. Protein is important during weight loss and subsequent weight maintenance due to the high satiating effect which helps to prevent over-consumption of energy and thereby reduces body fat stores (6, 7).

Other foods that may help with anxiety

Meat and dairy products: These provide high quality protein including essential amino acids that produce the neurotransmitters dopamine and serotonin, potentially improving mental health ( 46 , 66 ).

Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression.

Milk aids in reducing stress levels of the body as it contains a protein called lactium, which minimizes cortisol levels. In addition, milk also contains tryptophan. This amino acid is required for the synthesis of serotonin which relaxes mind and calm our nerves.

An 8-ounce glass of milk contains 10% of your recommended daily amount of niacin. Calcium helps build and maintain strong bones and teeth. It would take 7 cups of raw broccoli (a typical serving is 1 cup) to get as much calcium as you get in just one 8-ounce glass of milk.

Dairy is used to refer to foods such as butter and cheese that are made from milk. ...

dairy product, milk and any of the foods made from milk, including butter, cheese, ice cream, yogurt, and condensed and dried milk.

Why Does Warm Milk Make You Sleepy? Milk's sleep-promoting properties might be due to the amino acid tryptophan⁷. Tryptophan-enriched foods have been shown to improve sleep and mood⁸ in the elderly. Tryptophan plays an important role in the production of serotonin and melatonin⁹.

Lastly, researchers have also discovered that high levels of lactose in the intestines can interfere with tryptophan metabolism and serotonin levels. They concluded that lactose malabsorption may play a role in the development of depression (84).

Does cheese improve mood? ›

Cheese contains tryptophan, which is proven to improve your mood. Some studies have even shown that tryptophan can help to manage depression, stress, and anxiety – and that it could be as effective as light therapy.

Advantages of dairy farming business

It is environment-friendly. Pollution risk from dairy farming business is very low. The demand for milk product is increasing rapidly. Cow dung is good organic manure it increases soil fertility.

It is a significant contributor to farmers' income as approximately 70 million farmers are directly involved in dairying. Dairy is the only agri-product in which around ~70-80 per cent final market value is shared with farmers and it accounts for approximately one-third of rural household income in India.

In addition, dairy products are a major source of other nutrients of concern—potassium and vitamin D, and shortfall nutrients, including magnesium, and vitamin A. In the U.S., 42% of individuals 1 year and over have calcium intakes below the EAR, and 94% have intakes of vitamin D below the EAR (1).

Dairy products are mucus-forming and the protein in dairy has been found to increase inflammation in vital parts of the body such as the thyroid gland and digestive tract. Since cutting dairy, I've noticed improvements in my metabolism and energy levels — which can both be linked to thyroid health.

The 2015–2020 Dietary Guidelines for Americans (DGA) recommends that American children and adults consume dairy foods daily: 2 cup-equivalent servings of low-fat or fat-free milk, cheese, yogurt, or fortified soy beverage for children 2–3 years, 2.5 servings for children 4–8 years, and 3 servings for adolescents 9 to ...

The KU Medical Center research team found that older adults who drink three cups of dairy milk a day can increase their brain's level of glutathione (GSH), a powerful antioxidant that helps protect the brain from some of the damage that accompanies aging and aging-related diseases.

Tryptophan and melatonin

Your two best friends for a restful night. Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.

Your bone health might improve

Not only is milk a great vegetarian protein source, but it's also packed with calcium and vitamin D—two nutrients that are vital for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our body absorb calcium from the foods we eat.

Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

What are the pros and cons of eating dairy? ›

Dairy can contribute to a healthy diet, but you have to be mindful about the type and quantity of dairy that you consume. Dairy products offer protein, calcium, and many other nutrients, but they can also lead to digestive upset and contain high levels of saturated fat and sugar.

Dairy products may benefit your bones, reduce your risk of developing type 2 diabetes, and improve your body composition. They may also improve heart health, although the evidence is inconclusive.

Milk is one of the most nutritious drinks in the world. It's not only rich in high-quality protein but also an excellent source of vitamins and minerals, such as calcium, vitamin B12, and riboflavin. For this reason, it may cut your risk of osteoporosis and reduce blood pressure.

Dairy products are rich in nutrients that are essential for good bone health, including calcium, protein, vitamin D, potassium, and phosphorus [8]. Adequate calcium intake influences skeletal calcium retention during growth and thus affects peak bone mass achieved in early adulthood [15,16].

One of the top benefits of cutting out dairy is the removal of excess saturated fats, sugar and salt from your diet, thus lessening your calorie intake and promoting a healthy weight. Dairy is also renowned as an acidic food, disrupting your body's acid/alkaline balance.

Dairy farmers recycle manure according to detailed nutrient management plans that help conserve soil and protect local streams, rivers and estuaries like the Chesapeake Bay. Cow manure is used to fertilize crops, part of a sustainable cycle that allows dairy farmers to make nutritious foods available to people.