Dairy Products.. Important Benefits After Sixty

Rim Qasim Dairy products, rich in calcium, protein, vitamins, and probiotics, are a valuable ally for maintaining bone and muscle health and overall well-being as we age. Should you continue consuming them after age 60? Contrary to what some believe, dairy products should not be excluded from your diet as you age, nor should you reduce your intake; on the contrary, you should increase it. Nutritionist Natalie Negro told Notre Temps magazine that dairy products contain more than 2,000 components, some of which are particularly beneficial for older adults.

► Calcium for bones and teeth As we age, and especially after menopause, maintaining bone health becomes a top priority. Dairy products (milk, yogurt, cheese, cottage cheese, and others) are among the best sources of calcium, a mineral essential for strong bones and teeth. Calcium also plays a role in muscle contraction, blood clotting, and nervous system function.

► High-quality protein Protein is essential for preserving muscle mass, which is crucial after age 60, and it also promotes satiety. Dairy products are an excellent source of high-quality protein. For comparison, 100 grams of yogurt contains about 4 grams of protein, whereas 100 grams of Comté cheese contains 27 grams.

► Vitamins Dairy products also provide several essential vitamins: vitamin B2, important for energy metabolism; vitamin B12, necessary for red blood cell formation and nervous system function; vitamin A, beneficial for vision and immunity; and sometimes vitamin D, which enhances calcium absorption.

► Probiotics in yogurt Yogurt provides lactic acid bacteria that help balance gut microbiota and aid digestion in some people. Natalie Negro emphasizes, “These probiotics add more beneficial bacteria to our gut microbiome. This is particularly important because gut bacteria tend to decline with age.” Although fermented foods rich in probiotics are widely promoted, it is generally easier to consume yogurt daily than to regularly include sauerkraut, kombucha (a fermented beverage of Chinese origin), or tempeh (made from fermented soybeans) in your diet.

► How many dairy servings should you consume daily? This depends on each individual’s health status, overall diet, and conditions such as high cholesterol, high blood pressure, or even protein or vitamin D deficiency. The French National Health Insurance Fund recommends that older adults consume three to four servings of dairy products per day. One serving is equivalent to:

● One glass of milk (about 150 ml)

● One yogurt cup (125 grams)

● 30 grams of cheese