4 Benefits of Dairy in Supporting Men’s Health
When talking to men about their health, I often hear misconceptions about dairy. Many men don’t know about the 13 essential nutrients dairy provides and the many benefits of dairy, including heart health.. Whether enjoyed as a snack, in a meal, or as a beverage, here are four ways dairy can support a man’s overall health and well-being.
How the Benefits of Dairy Support Men’s Health
1. Testosterone Building
One of the many benefits of dairy is supporting healthy muscles. Due to its high-quality protein content, dairy offers strong muscle-building benefits. Muscle mass is extremely important in men. When men have low testosterone levels (clinically defined as <300 ng/dL), muscle protein synthesis is impaired. Testosterone production is also enhanced in diets containing dietary fats. This indicates that eating healthy amounts of dairy, which contains both fat and protein, can boost hormone production, like testosterone.
2. Athletic Performance
In a randomized-controlled trial, 30 men were randomly assigned into 2 groups: 1 group consumed high-protein dairy milk while the control group was given a nondairy high-protein formula. The results yielded higher lean muscle mass, strength, testosterone, and growth hormone in the high-protein dairy milk group compared to the control. Additional dairy foods such as cottage cheese, Greek yogurt, protein shakes, and others can be great options for athletes looking to build lean muscle mass and increase strength.
3. Enjoyable Snacking
Let’s take cottage cheese for example. Many people aren’t excited about eating this alone. When paired with crackers, toast, or even a banana, now the snack sounds more appealing. The same goes for Greek yogurt. By itself, it may not sound alluring. However, paired with some fresh fruit and granola, you have the perfect parfait ready to enjoy. Plus, pairing fruit with dairy foods, provides the added benefit of fiber, a beneficial nutrient for both digestive and heart health.
4. Heart Health
A way to improve heart health is to increase potassium and decrease sodium intake. The relationship between these two nutrients plays a role in vascular blood flow, improves blood pressure, and decreases cardiovascular disease (CVD) risk. Dairy fits this description! According to the USDA, dairy is one of the most abundant sources of potassium. One cup of milk contains 10% of the daily recommended intake (DRI). Another heart-healthy nutrient found in dairy is Vitamin B12. Research finds that B12 deficiency increases CVD risk. One cup of dairy milk contains nearly half of the DRI for vitamin B12!
There are many myths regarding dairy, but it’s hard to ignore the benefits it contains. When it comes to men’s health, including dairy as part of a well-balanced diet can be a great way to support overall well-being. Recommendations may differ depending on a man’s allergies, intolerances, or preferences. Working with a Registered Dietitian can help you decide if dairy is a suitable option for your diet and how to consume it healthily. There are many reasons to love dairy during February’s Heart Health Month and many reasons to love it throughout the rest of the year, too!
Greg is a revolutionary nutrition professional with 10 + years of nutrition and health education experience. He earned his B.S. and M.S. degrees at Georgia State University and Logan University. He is a Certified Men's Health Educator which gave birth to his specialty: Men's Health. His mission is to bridge the gap between men and the healthcare system.
Greg works with universities such as Emory and Morehouse College. He enjoys public speaking and freelance writing. His private practice, Optimal Plan Nutrition, LLC, provides optimized nutrition counseling and life education for optimal human performance. Greg is a music enthusiast, playing 4 different instruments. His love for Jesus, his wife, and his daughter is his motor.
Website: gregorylafortune.com
Linkedin: linkedin.com/in/gregory-lafortune/
Instagram: @menshealthdietitian
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