Functional Foods: Dairy.

You are what you eat.

For each category, we provide insights on recommended intake, best uses – practical ways to incorporate them into daily routines, what to avoid, how to choose high-quality options, health benefits, and how they work in the body.

Use food strategically to improve your health.

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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

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.

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.

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.

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.

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.

Sheep 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.

Rich in healthy fats, including omega-3 fatty acids, which support heart health and cognitive function. Additionally, it is a good source of high-quality protein that aids in muscle maintenance and overall metabolic function. Sheep’s milk is also packed with vitamins A, D, and B12, which are essential for immune health, skin health, and energy production. In terms of protein, sheep’s milk contains A2 casein, which is often considered easier to digest compared to the A1 casein found in cow’s milk. This can make it a better option for people who experience digestive discomfort with traditional cow’s milk. Incorporating sheep’s milk into your diet is simple and delicious. Enjoy it in the form of yogurt, cheese, or milk-based beverages, or use it in recipes as a creamy base for soups and sauces. Sheep’s milk can also be enjoyed on its own or added to smoothies for a nutritious boost.

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.

Goat 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.

Goat’s milk is packed with vitamins A, D, and B12, which contribute to immune function, skin health, and energy metabolism. A key advantage of goat’s milk is its protein structure, as it primarily contains A2 casein, which is often easier to digest than the A1 casein found in cow’s milk. Its smaller fat globules and lower lactose content also make it a gentler option for individuals with mild dairy sensitivities. Incorporating goat’s milk into your diet is simple and versatile. Enjoy it as a beverage, in coffee or tea, or use it in cooking and baking. Goat’s milk is also commonly found in yogurt, cheese, and kefir, all of which offer additional probiotic benefits.

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.

Jersey Milk

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.

It is also an excellent source of omega-3 fatty acids and conjugated linoleic acid (CLA), which support heart health and metabolic function. Jersey milk is packed with vitamins A, D, and B12, essential for immune function, skin health, and energy metabolism. A key advantage of Jersey milk is its higher percentage of A2 casein, which may be easier to digest than the A1 casein found in conventional cow’s milk. This can make it a preferable option for individuals who experience digestive discomfort with standard dairy. Additionally, its naturally higher fat content contributes to a smooth taste and enhanced satiety. Incorporating Jersey milk into your diet is simple and versatile. Enjoy it as a nutrient-rich beverage, in coffee or tea, or as a creamy addition to smoothies. Jersey milk is also ideal for making yogurt, cheese, and butter due to its high protein and fat content.

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.

Rich in healthy fats, including omega-3 fatty acids, which support heart health and cognitive function. Additionally, it is a good source of high-quality protein that aids in muscle maintenance and overall metabolic function. Sheep’s milk is also packed with vitamins A, D, and B12, which are essential for immune health, skin health, and energy production. In terms of protein, sheep’s milk contains A2 casein, which is often considered easier to digest compared to the A1 casein found in cow’s milk. This can make it a better option for people who experience digestive discomfort with traditional cow’s milk. Incorporating sheep’s milk into your diet is simple and delicious. Enjoy it in the form of yogurt, cheese, or milk-based beverages, or use it in recipes as a creamy base for soups and sauces. Sheep’s milk can also be enjoyed on its own or added to smoothies for a nutritious boost.

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.

Goat’s milk is packed with vitamins A, D, and B12, which contribute to immune function, skin health, and energy metabolism. A key advantage of goat’s milk is its protein structure, as it primarily contains A2 casein, which is often easier to digest than the A1 casein found in cow’s milk. Its smaller fat globules and lower lactose content also make it a gentler option for individuals with mild dairy sensitivities. Incorporating goat’s milk into your diet is simple and versatile. Enjoy it as a beverage, in coffee or tea, or use it in cooking and baking. Goat’s milk is also commonly found in yogurt, cheese, and kefir, all of which offer additional probiotic benefits.

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.

It is also an excellent source of omega-3 fatty acids and conjugated linoleic acid (CLA), which support heart health and metabolic function. Jersey milk is packed with vitamins A, D, and B12, essential for immune function, skin health, and energy metabolism. A key advantage of Jersey milk is its higher percentage of A2 casein, which may be easier to digest than the A1 casein found in conventional cow’s milk. This can make it a preferable option for individuals who experience digestive discomfort with standard dairy. Additionally, its naturally higher fat content contributes to a smooth taste and enhanced satiety. Incorporating Jersey milk into your diet is simple and versatile. Enjoy it as a nutrient-rich beverage, in coffee or tea, or as a creamy addition to smoothies. Jersey milk is also ideal for making yogurt, cheese, and butter due to its high protein and fat content.

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.