Dairy products and milk are another food group most people seem to be vary off.

Milk, cheese and yogurt all make up this particular food group and are rich with vitamins and minerals. Milk and dairy products all include vitamin A and K, vitamin B12, vitamin A, potassium and riboflavin. But also their common feature is that milk and dairy products are abundant with calcium as well. Calcium is vital for bone and teeth growth in children, but humans need calcium later in life as well, as it adds strength to our bones well into our 30s. As we reach 50s due to the aging process our bones lose some of its density and if calcium was not a major part of diet it can lead to osteoporosis or brittle bones disease. Our body needs a combination of both calcium and vitamin D as vitamin D ensures more efficient absorption of calcium.

Dairy products are products derived from milk; in most cases cows milk and sometimes from goat and sheep milk as well.

Having established the importance of milk and dairy it has to be said there are a growing number of people that are lactose intolerant and as such are unable to consume any dairy products. What is lactose intolerance exactly? Lactose is a simple sugar that is present in all milk regardless of its origin. It is digested in our body with the help of enzyme lactase. After weaning, humans included, the production of this particular enzyme is in the decline. If you are lactose intolerant it means your body is unable to produce lactase. In layman terms it means if you have large quantities of milk or dairy products it can lead to diarrhea and excess gas production.

However there are other sources of calcium that serve as substitute for dairy products, such as nuts and seeds, seaweeds, beans, oranges and fortified products such as orange juice and soy milk. In case you are a vegan you should also consider these substitutes for calcium, as chances are you are not getting enough of it with your regular diet.

Some people who are on diets tend to avoid full fat milk and dairy products as they are also rich in fat but that should not be a concern as you can get enough calcium your body needs from skimmed milk, reduced fat cheeses or low fat yogurts.

The daily recommended intake of milk and dairy products is 700 milligram for both men and women.