Do we need dairy to be healthy?

are dairies good

Being vegetarian and seeing all the benefits of it. Why do we need dairy?

In Europe, the population started to eat dairy 8’000 years ago, but before that, most of the population was intolerant. Today, we assume that only 5% are intolerant (or don’t have the lactase enzyme). So we introduced, milk for example, as a new product into the food market and we adapted to it.

Population like Japan or China, which have not dairy in their nutrition are still nowadays mostly dairy intolerant. Cheese (fermented milk) having less lactose is more accepted than milk in those regions.

Mainly, it’s because in our life being kids, we have dairy or milk, that we are still able to consume dairies being an adult, and that because we continue to produce the lactase enzyme at adult age.

Milk is not essential to our diet, but if we can digest it, then we can benefit from the advantages of dairies.


Do we need dairy to be healthy?

do we need dairyMost dairies are a good source of calcium, potassium, vitamin D and B12, among others that you can find in this article. Proteins, amino acids, are also extremely present in them.

If you are lactose tolerant, then milk is a good potion (or super food) to get essential vitamins and trace elements, normally more difficult to get by the nutrition.

Lactose in milk (less present in cheese) is a form of sugar, so it gives you a good source of energy.

There is no study proving that having calcium from dairies in diet, can increase bones solidity. But the population with dairies in their diet seems to have stronger bones.


What are the disadvantages of milk and dairy? Can we be dairy free?Can we be dairy free

Milk is a problem if you are lactose intolerant (or missing the lactase enzyme), and therefore having such symptoms as, upset stomach, bloating, gas, diarrhea, like explains here is common. If you are lactose intolerant you definitively don’t need dairy products.

Lactose is a form of sugar, so if you eat too much of it, you can have inflammation and gain weight rapidly. It is recommended to eat small portions daily.

Cheeses are less a problem since the lactose is mostly gone after processing the milk to the cheese form. But contain a bigger amount of fat. This animal fat could be responsible for weight gain.



Quality of the milk is also essential.

87% of the milk you drink is water, the rest is milk fat, vitamins, and minerals. If you buy your milk in the supermarket, you have to understand,  it is a processed product and you have to be careful and buy quality products or bio milk, to have all the benefit of it.

The percentage of water in 1 liter of milk can be extremely higher with low-quality milk, so be aware of that. Milk and cheese are processed food so like all processed food, try to read labels and try to buy products bio or with quality labels, which should have fewer additives along the process.



In conclusion, we need dairy or milk since it is a good way to get essentials nutrients which could be difficult to find in vegetables or meat, but not necessary if you have a healthy diet or if you are lactose intolerant. Like all processed food, milk tends to decrease in quality and therefore it is essential to buy bio or quality milk and cheese.

Personally, I will continue to eat dairy after all but will check more the quality of the products. What is your opinion?


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  1. I absolutely love all dairy products, particularly ice cream and cheese! I don’t think I could live without cheese, so being a vegan would definitely be out of the questions for me LOL! x

  2. I am lactose intolerant but I just pick lactose free options (well they are normal lactose filled options with the lactase enzyme added) and I wouldn’t want to give it up. Milk in my coffee… cheese on my pizza..

  3. actually, school-age kids here in Japan drink milk every day as part of their school lunch. People consume dairy products with other things: pasta, sandwiches, smoothies, and etc.

  4. I think taking dairy products is not that bad as bad as we think. We can also get nutrients from them we just need to buy a better and you need to take it in balance.

  5. I will have to check to see where I can find places to buy bio milk. I haven’t heard of it before but I would always prefer getting as many nutrients out of my food as possible.

  6. We are not huge dairy product consumers, even if I do love my cheese! It’s only now that my kids are older that I’ve introduced dairy back into our lives.

  7. I am curious now. So if one is lactose intolerant, they would not get all the nutrients, not just the lactose? My husband is lactose intolerant but loves cheese. haha

    • If you are lactose intolerant you have to find the calcium magnesium and b12 from other foods, that’s all. Otherwise you get sick… cheese have less lactose but have less nutrients and more fat as milk.

  8. I think that dairy is very important in our diet but most importantly, we should not go overboard with our intake of dairy products since that can also cause some allergies and stuff like that…

  9. My young niece is intolerant to dairy and it makes her violently ill. I’m relieved to hear that it’s not essential for her future growth and wellbeing.

  10. Such a very insightful article. I agree that milk and cheese are one of the sorts for nutrients but it so many cases we should take it in balance or in moderately as it not good for our health if we take it more than what’s our body needs. Balance and right product is the key!

  11. I am not really a fan of milk, in any flavor or kind. I just dont like the taste hehe. But I eat cheese some time. I am so proud that you are a vegetarian and have many benefits of being one.

  12. I am lactose intolerant….and as an alternative I drink soya milk…..I think if there’s an alternative to each dairy product that has same nutritional value then it would be good for those like me….

  13. One common argument against dairy products is that it is “unnatural” to consume them. This makes sense… humans are the only species that consumes milk in adulthood and certainly the only species that consumes the milk from another animal. The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. Not many other foods in our diet contain as much calcium as dairy foods. They also provide important nutrients such as protein, iodine, riboflavin and Vitamin B12.

  14. I have an intolerance to milk. So I’m glad that you states that it is not essential for you to have to have dairy because not everyone can have milk or dairy. :)

  15. Hey,
    I think I would like to continue with Dairy as I’m also a vegetarian. So, the nutrients which I can’t receive from meat…. I can get atleast some of it from dairy products.

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