Calcium strengthens your bones.
Strong bones help prevent osteoporosis a disease in which the bones become fragile and break easily. A high protein breakfast with milk and yogurt supplements the calcium needs of your bones. It also gives the dieters a feeling of being full, thereby keeping their weight in check. Simply, remember to use the low fat versions of milk and dairy products.
Regularly drinking milk during the growing years is associated with greater height, bone size and bone mineralization, while research has linked skipping milk to reduced height and increased fracture rates.
Studies have also found that:
• In a two-year study of young children with a history of prolonged milk avoidance, the milk avoiders were more likely to suffer from osteopenia (low bone mass), were shorter, and had higher body mass indices (an indicator of body weight) compared to children who regularly drank milk.
• Regular calcium intake, especially calcium from milk, had a favorable effect on girls’ bone mass and attainment of peak bone density, which are critical factors in determining risk of osteoporosis later in life.
References
1. Rockell JEP, et al. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005; 16:1016-1023.
2. Fiorito LM, et al. Girls’ calcium intake is associated with bone mineral content during middle childhood. Journal of Nutrition. 2006; 136:1281-1286.
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