Yoghurt (Whole Greek)
Yogurt (Yogurt, Dairy-based) is a popular, nutrient-dense food made from fermented milk, providing an excellent source of calcium, protein, and probiotics. It is known for its ability to support gut health, enhance digestion, and boost the immune system, thanks to the live bacterial cultures it contains.
What makes yogurt a functional food is its live probiotics,specifically Lactobacillus and Bifidobacterium, which are beneficial bacteria that help maintain a healthy balance of gut flora. These probiotics have been linked to improved digestive health, enhanced immune function, and even mood regulation
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The fermentation process also enhances the bioavailability of key nutrients, such as calcium, magnesium, and vitamins B2 and B12, making them easier for the body to absorb.
Whole Greek yogurt is especially nutritious due to its higher fat content, which contributes to its creamy texture and enhances satiety. When whole Greek yogurt is processed into low-fat versions, it undergoes further alterations that reduce its nutritional quality. The fat removal changes the texture and mouthfeel, prompting manufacturers to add emulsifiers and additives to recreate the original consistency. Ingredients like carrageenan and polysorbate 80 are often used for this purpose, but these additives can disrupt gut health and cause inflammation, particularly carrageenan, which has been linked to gut irritation and inflammation.
Incorporating yogurt into your meals is simple and versatile. Enjoy it as a snack on its own, blend it into smoothies, or add it as a topping for granola, fresh fruits, or savoury dishes for an added nutrient boost.
Recommended intake
- General health – 1/2 to 1 cup of whole Greek yogurt per day.
Tips
- Choose whole Greek yogurt to retain the full nutritional benefits, including healthy fats and probiotics.
- Look for yogurt with live active cultures listed on the label to ensure you're getting probiotics.
- Pair yogurt with fresh fruits, nuts, or seeds for added texture and nutritional value.
- For an extra boost, mix in a tablespoon of chia seeds or flaxseeds for omega-3s and fibre.
Avoid
- Low-fat or non-fat Greek yogurt – The fat removal process alters the texture and removes essential nutrients, making it more processed and less beneficial.
- Yogurts with added sweeteners – Sweetened yogurts, especially those with jam or sugary layers, can negate the health benefits and lead to added sugars.
- Yogurts with additives and emulsifiers – Avoid yogurts that contain carrageenan, polysorbate 80, or other synthetic additives, as these can contribute to gut irritation and inflammation.
Benefits
- High in probiotics, supporting gut health, digestion, and immune function.
- Rich in calcium and protein, promoting strong bones and muscle health.
- Provides healthy fats in whole Greek yogurt, which help with satiety and nutrient absorption.
- Natural source of vitamins B2, B12, and magnesium, supporting overall health.
Kefir
Kefir is a fermented milk drink, traditionally made from cow’s, goat’s, or sheep’s milk, though non-dairy versions can also be found. Known for its tangy flavour and creamy texture, kefir is a powerhouse of probiotics, protein, vitamins, and minerals that support gut health, boost the immune system, and enhance overall wellness.
The functional benefits of kefir are primarily due to its rich probiotic content, which is produced during fermentation.
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These probiotics, including beneficial strains like Lactobacillus and Bifidobacterium, help to maintain a healthy balance of gut bacteria, supporting digestion and immunity. Kefir is also a good source of high-quality protein, which is vital for muscle repair, tissue growth, and metabolic function. Furthermore, it is rich in B-vitamins, including B12, which helps in energy production and supports the nervous system. Kefir is also a valuable source of minerals such as calcium and magnesium, essential for bone health and cardiovascular function.
Incorporating kefir into your diet is easy and versatile. Enjoy it as a drink on its own, use it as a base for smoothies, or incorporate it into dressings, sauces, and soups. Kefir can also be added to oatmeal, cereal, or baked goods for a probiotic boost.
Recommended Intake
- 200–250ml of kefir per day, depending on individual dietary needs and preferences.
Tips
- Choose organic, plain kefir with no added sugars for the best health benefits.
- Store kefir in the refrigerator and consume it within the recommended timeframe for freshness.
- If you prefer a dairy-free option, look for plant-based kefir alternatives made from coconut, almond, or other plant milks.
- Add kefir to smoothies or use it as a base for creamy salad dressings.
- If new to kefir, start with small amounts to allow your gut to adjust to the probiotics.
Avoid
- Overconsumption – Kefir is rich in probiotics, so moderation is key to avoid digestive discomfort.
- Consuming kefir with added sugars – Choose unsweetened varieties to maximise health benefits.
- Drinking kefir that has been pasteurised – Pasteurisation destroys beneficial probiotics, reducing its health benefits.
Benefits
- Rich in probiotics, promoting gut health and improving digestion.
- High in protein, supporting muscle repair and overall metabolic function.
- Packed with B-vitamins, particularly B12, which helps boost energy levels and supports the nervous system.
- Contains essential minerals like calcium and magnesium, promoting bone health and cardiovascular function.
- Helps support immune function, thanks to its combination of probiotics and bioactive compounds.
- Can aid in lactose digestion, making it a suitable alternative for people with lactose sensitivity.
Parmesan Cheese
Parmesan cheese (Parmigiano-Reggiano) is a nutrient-dense functional food, prized for its rich, savoury flavour and impressive health benefits. Aged for months or even years, this hard cheese is packed with high-quality protein, essential minerals, and bioavailable calcium, making it a valuable addition to a balanced diet.
The functional benefits of Parmesan cheese lie in its high calcium and phosphorus content, which support strong bones and teeth.
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It is also a great source of easily digestible protein, providing all essential amino acids needed for muscle maintenance and overall metabolic function. Parmesan is naturally rich in probiotics due to its ageing process, promoting gut health and digestion. Additionally, it contains vitamin K2, which plays a crucial role in bone mineralisation and cardiovascular health. Thanks to its intense flavour, Parmesan can enhance meals with just a small amount, making it an easy and delicious way to add nutrition to your diet. Sprinkle it over salads, soups, and roasted vegetables, or enjoy it as a savoury snack with nuts and fresh fruit.
Recommended Intake
- 20–30g (about 1–2 tablespoons grated or a small chunk) per day, depending on individual dietary needs.
Tips
- Choose authentic Parmigiano-Reggiano for the highest quality and nutritional benefits.
- Store in the fridge, wrapped in wax paper or a breathable cloth to maintain freshness.
- Use as a seasoning to enhance the flavour of dishes without excessive salt.
- Pair with vitamin K-rich leafy greens to maximise bone health benefits.
Avoid
- Overconsumption – While nutrient-dense, Parmesan is high in sodium and should be eaten in moderation.
- Pre-grated varieties – These may contain anti-caking agents that reduce quality.
- Improper storage – Exposure to excess moisture can lead to spoilage and mould growth.
Benefits
- High in calcium, phosphorus, and vitamin K2, supporting strong bones and teeth.
- Naturally contains probiotics that aid digestion and gut microbiome balance.
- Provides all essential amino acids for muscle maintenance and repair.
- Contains vitamin K2, which supports arterial health and calcium regulation.
- Aged cheeses like Parmesan are well tolerated by those with lactose sensitivity.
Milk
Sheep’s milk is a highly nutritious functional food, known for its rich, creamy texture and impressive health benefits. It contains a higher concentration of vitamins, minerals, and healthy fats compared to cow’s milk, making it a valuable addition to a nutrient-dense diet.
The functional benefits of sheep’s milk are primarily due to its higher levels of calcium, phosphorus, and magnesium, which are essential for maintaining strong bones and teeth. Sheep’s milk is also health, aid digestion, and provide a quick source of energy.
Read MoreGoat’s milk is a nutrient-rich functional food, known for its smooth, slightly tangy taste and impressive health benefits. It is naturally high in essential vitamins, minerals, and healthy fats, making it a valuable addition to a well-balanced diet.
The functional benefits of goat’s milk come from its high levels of calcium, phosphorus, and magnesium, which are crucial for maintaining strong bones and teeth. It is also rich in medium-chain fatty acids (MCTs), which support heart.
Read MoreJersey milk is a nutrient-dense functional food, known for its rich, creamy texture and superior nutritional profile compared to regular cow’s milk. Sourced from Jersey cows, this milk contains higher levels of essential vitamins, minerals, and healthy fats, making it a valuable addition to a well-balanced diet.
The functional benefits of Jersey milk stem from its high concentrations of calcium, phosphorus, and magnesium, which are crucial for strong bones and teeth.
Read More
Sheep’s milk is a highly nutritious functional food, known for its rich, creamy texture and impressive health benefits. It contains a higher concentration of vitamins, minerals, and healthy fats compared to cow’s milk, making it a valuable addition to a nutrient-dense diet.
The functional benefits of sheep’s milk are primarily due to its higher levels of calcium, phosphorus, and magnesium, which are essential for maintaining strong bones and teeth. Sheep’s milk is also health, aid digestion, and provide a quick source of energy.
Read MoreRecommended Intake
- 200–250ml of sheep’s milk or 30–50g of sheep’s milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic sheep’s milk or dairy products for the best taste and nutritional profile.
- Store sheep’s milk in the fridge and consume within the recommended timeframe for freshness.
- Pair with whole-grain foods or vegetables for a balanced meal.
Avoid
- Overconsumption – Sheep’s milk and its products are calorie-dense, so moderate intake is recommended.
- Consuming too much in one sitting – Due to its richness, sheep’s milk can be heavy on the stomach if consumed in large quantities.
- Processed sheep’s milk products – Choose minimally processed versions to retain the most nutrients.
Benefits
- Rich in calcium, phosphorus, and magnesium, supporting strong bones and teeth.
- Contains omega-3 fatty acids, which promote cardiovascular health and cognitive function.
- Packed with vitamins A, D, and B12 to strengthen the immune system and improve skin health.
- Provides high-quality protein for muscle repair and growth.
- Rich in B vitamins, supporting overall metabolism and energy levels.
- Contains A2 casein, which may be easier to digest for those sensitive to A1 casein in cow’s milk.
Goat’s milk is a nutrient-rich functional food, known for its smooth, slightly tangy taste and impressive health benefits. It is naturally high in essential vitamins, minerals, and healthy fats, making it a valuable addition to a well-balanced diet.
The functional benefits of goat’s milk come from its high levels of calcium, phosphorus, and magnesium, which are crucial for maintaining strong bones and teeth. It is also rich in medium-chain fatty acids (MCTs), which support heart.
Read MoreRecommended Intake
- 200–250ml of goat’s milk or 30–50g of goat’s milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic goat’s milk for the best taste and nutritional benefits.
- Store in the fridge and consume within the recommended timeframe for freshness.
- Use in place of cow’s milk in recipes for a unique flavour and improved digestibility.
- Pair with nuts, seeds, or whole grains for a nutrient-dense meal.
- Try fermented goat dairy products like yogurt or kefir for additional probiotic support.
Avoid
- Overconsumption – While nutritious, goat’s milk is calorie-dense, so enjoy it in moderation.
- Ultra-processed goat milk products – Opt for minimally processed versions to retain maximum nutrients.
- Drinking if severely lactose intolerant – While lower in lactose, it may still cause issues for those with severe intolerance.
Benefits
- High in calcium, phosphorus, and magnesium, supporting bone and dental health.
- Contains MCTs, which aid digestion, provide energy, and support heart health.
- Rich in vitamins A, D, and B12, promoting immune function, skin health, and energy production.
- Provides high-quality protein for muscle maintenance and repair.
- Contains A2 casein, which may be easier to digest for those sensitive to A1 casein in cow’s milk.
- Supports gut health when consumed in fermented forms like yogurt or kefir.
Jersey milk is a nutrient-dense functional food, known for its rich, creamy texture and superior nutritional profile compared to regular cow’s milk. Sourced from Jersey cows, this milk contains higher levels of essential vitamins, minerals, and healthy fats, making it a valuable addition to a well-balanced diet.
The functional benefits of Jersey milk stem from its high concentrations of calcium, phosphorus, and magnesium, which are crucial for strong bones and teeth.
Read MoreRecommended Intake
- 200–250ml of Jersey milk or 30–50g of Jersey milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic Jersey milk for the best taste and nutritional benefits.
- Store in the fridge and consume within the recommended timeframe for freshness.
- Use in cooking or baking for a richer flavour and creamy consistency.
- Pair with fibre-rich foods like oats, nuts, or berries for a balanced meal.
- Opt for full-fat versions to benefit from its healthy fat content and fat-soluble vitamins.
Avoid
- Overconsumption – Jersey milk is naturally higher in calories, so moderation is key.
- Highly processed dairy products – Choose minimally processed versions to retain maximum nutrients.
- Drinking if severely lactose intolerant – While easier to digest than conventional cow’s milk, it still contains lactose.
Benefits
- High in calcium, phosphorus, and magnesium, supporting strong bones and teeth.
- Contains omega-3 fatty acids and CLA, promoting heart health and metabolic balance.
- Rich in vitamins A, D, and B12, enhancing immune function, skin health, and energy production.
- Provides high-quality protein for muscle maintenance and repair.
- Contains a higher proportion of A2 casein, which may be easier to digest for those sensitive to A1 casein.
- Naturally creamier and more satiating due to its higher fat content.
Recommended Intake
- 200–250ml of sheep’s milk or 30–50g of sheep’s milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic sheep’s milk or dairy products for the best taste and nutritional profile.
- Store sheep’s milk in the fridge and consume within the recommended timeframe for freshness.
- Pair with whole-grain foods or vegetables for a balanced meal.
Avoid
- Overconsumption – Sheep’s milk and its products are calorie-dense, so moderate intake is recommended.
- Consuming too much in one sitting – Due to its richness, sheep’s milk can be heavy on the stomach if consumed in large quantities.
- Processed sheep’s milk products – Choose minimally processed versions to retain the most nutrients.
Benefits
- Rich in calcium, phosphorus, and magnesium, supporting strong bones and teeth.
- Contains omega-3 fatty acids, which promote cardiovascular health and cognitive function.
- Packed with vitamins A, D, and B12 to strengthen the immune system and improve skin health.
- Provides high-quality protein for muscle repair and growth.
- Rich in B vitamins, supporting overall metabolism and energy levels.
- Contains A2 casein, which may be easier to digest for those sensitive to A1 casein in cow’s milk.
Recommended Intake
- 200–250ml of goat’s milk or 30–50g of goat’s milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic goat’s milk for the best taste and nutritional benefits.
- Store in the fridge and consume within the recommended timeframe for freshness.
- Use in place of cow’s milk in recipes for a unique flavour and improved digestibility.
- Pair with nuts, seeds, or whole grains for a nutrient-dense meal.
- Try fermented goat dairy products like yogurt or kefir for additional probiotic support.
Avoid
- Overconsumption – While nutritious, goat’s milk is calorie-dense, so enjoy it in moderation.
- Ultra-processed goat milk products – Opt for minimally processed versions to retain maximum nutrients.
- Drinking if severely lactose intolerant – While lower in lactose, it may still cause issues for those with severe intolerance.
Benefits
- High in calcium, phosphorus, and magnesium, supporting bone and dental health.
- Contains MCTs, which aid digestion, provide energy, and support heart health.
- Rich in vitamins A, D, and B12, promoting immune function, skin health, and energy production.
- Provides high-quality protein for muscle maintenance and repair.
- Contains A2 casein, which may be easier to digest for those sensitive to A1 casein in cow’s milk.
- Supports gut health when consumed in fermented forms like yogurt or kefir.
Recommended Intake
- 200–250ml of Jersey milk or 30–50g of Jersey milk cheese per day, depending on individual dietary needs.
Tips
- Choose high-quality, organic Jersey milk for the best taste and nutritional benefits.
- Store in the fridge and consume within the recommended timeframe for freshness.
- Use in cooking or baking for a richer flavour and creamy consistency.
- Pair with fibre-rich foods like oats, nuts, or berries for a balanced meal.
- Opt for full-fat versions to benefit from its healthy fat content and fat-soluble vitamins.
Avoid
- Overconsumption – Jersey milk is naturally higher in calories, so moderation is key.
- Highly processed dairy products – Choose minimally processed versions to retain maximum nutrients.
- Drinking if severely lactose intolerant – While easier to digest than conventional cow’s milk, it still contains lactose.
Benefits
- High in calcium, phosphorus, and magnesium, supporting strong bones and teeth.
- Contains omega-3 fatty acids and CLA, promoting heart health and metabolic balance.
- Rich in vitamins A, D, and B12, enhancing immune function, skin health, and energy production.
- Provides high-quality protein for muscle maintenance and repair.
- Contains a higher proportion of A2 casein, which may be easier to digest for those sensitive to A1 casein.
- Naturally creamier and more satiating due to its higher fat content.
