Dairy Foods: Nutritional Value and Vitamin Content
Dairy products are a staple in many diets worldwide, offering a rich source of essential vitamins, minerals, and other nutrients. From butter to viili, each dairy product has its unique composition and health benefits. In this article, we explore the vitamin content in various dairy foods and highlight their nutritional significance.
Butter
Butter is a dairy product made by churning cream. It is high in fat but contains fat-soluble vitamins like vitamin A, D, E, and K2. A 100-gram serving of butter typically provides:
- Vitamin A: 684 µg (76% of the Daily Value)
- Vitamin D: 60 IU
- Vitamin E: 2.3 mg
Butter is an excellent addition for those looking to boost their intake of fat-soluble vitamins.
Cheese
Cheese is a versatile dairy product with numerous varieties, each offering a distinct flavor and nutrient profile. Most cheeses are rich in calcium and vitamins such as vitamin B12, A, and K2. On average, 100 grams of cheese contains:
- Vitamin B12: 1.3 µg (54% of the Daily Value)
- Vitamin A: 263 µg (29% of the Daily Value)
Cheese also provides protein and essential fats, making it a wholesome snack.
Buttermilk
Buttermilk, often used in baking or consumed as a refreshing drink, is rich in B vitamins like riboflavin (B2) and vitamin B12. A typical serving of 100 ml offers:
- Riboflavin (B2): 0.14 mg (11% of the Daily Value)
- Vitamin B12: 0.35 µg (14% of the Daily Value)
It is a low-fat dairy option ideal for digestive health.
Cottage Cheese
Cottage cheese is a low-calorie dairy product packed with protein and essential vitamins. It is an excellent source of vitamin B12 and riboflavin. Per 100 grams, it provides:
- Vitamin B12: 0.4 µg (17% of the Daily Value)
- Riboflavin (B2): 0.3 mg (23% of the Daily Value)
This makes it a popular choice among fitness enthusiasts.
Clotted Cream
Clotted cream, a rich and creamy dairy treat, is a concentrated source of fat and fat-soluble vitamins like vitamin A. In a 100-gram serving, you’ll find:
- Vitamin A: 700 µg (78% of the Daily Value)
While indulgent, it should be consumed in moderation due to its high fat content.
Ayran
Ayran, a traditional yogurt-based drink, is not only hydrating but also rich in B vitamins like riboflavin (B2) and vitamin B12. A 100 ml serving typically contains:
- Riboflavin (B2): 0.1 mg (8% of the Daily Value)
- Vitamin B12: 0.2 µg (8% of the Daily Value)
Ayran is ideal for digestive health and hydration.
Kefir
Kefir is a probiotic-rich fermented milk drink. It is loaded with vitamin B12, riboflavin, and vitamin D. A 100 ml serving offers:
- Vitamin B12: 0.4 µg (17% of the Daily Value)
- Riboflavin (B2): 0.15 mg (12% of the Daily Value)
- Vitamin D: 50 IU
Regular consumption supports gut health and immunity.
Quark
Quark is a creamy dairy product high in protein and vitamins like vitamin B2 and B12. A 100-gram serving includes:
- Vitamin B12: 0.4 µg (17% of the Daily Value)
- Riboflavin (B2): 0.3 mg (23% of the Daily Value)
Its mild flavor makes it versatile for both savory and sweet dishes.
Ghee
Ghee, clarified butter, is revered in many cultures for its health benefits. It is an excellent source of vitamin A and K2. In 100 grams of ghee, you’ll find:
- Vitamin A: 800 µg (89% of the Daily Value)
Its high smoke point makes it ideal for cooking.
Milk
Milk is a nutrient powerhouse, offering a wide range of vitamins including vitamin D, B12, and A. A 250 ml glass contains:
- Vitamin D: 120 IU
- Vitamin B12: 1.3 µg (54% of the Daily Value)
- Vitamin A: 150 µg (17% of the Daily Value)
Milk is essential for bone health due to its calcium and vitamin D content.
Whipped Cream
Whipped cream is a delightful dairy topping that provides vitamin A and small amounts of other fat-soluble vitamins. In a 100-gram serving, you’ll find:
- Vitamin A: 400 µg (44% of the Daily Value)
It’s best enjoyed as an occasional treat due to its high fat content.
Viili
Viili is a Nordic fermented dairy product similar to yogurt. It is rich in probiotics and vitamin B12. A 100 ml serving includes:
- Vitamin B12: 0.4 µg (17% of the Daily Value)
This creamy product supports gut health and digestion.
Conclusion
Dairy products are a rich source of essential vitamins that contribute to overall health. From vitamin A in butter to probiotics in kefir, each product offers unique benefits. Incorporating a variety of these dairy foods into your diet can help you meet your nutritional needs while enjoying delicious flavors.