The nourishment of dairy

Packed with nourishing minerals, vitamins, and protein, low-fat dairy products (milk, cheese and yogurt) and eggs may help provide protection against osteoporosis, insomnia and headaches. They may also boost the immune system.

1. Calcium: This bone-preserving mineral is vital for all people at all stages of life. Inadequate intake of calcium can result in osteoporosis, a dangerous bone-thinning disease that can lead to fractures and spinal deformities.
2. Lysine: Preliminary studies suggest that foods high in this amino acid — including eggs, cheese and milk — may help to reduce the severity of cold sores.
3. Phosphorus: Instrumental in forming bones and teeth, phosphorous also builds muscle and is important for metabolic activity.
4. Potassium: This mineral is linked to a reduction of blood pressure and risk for stroke.
5. Probiotics: Probiotics are beneficial bacteria (friendly flora) found in active-culture yogurts, kefir (a fermented milk product) and acidophilus milk. Probiotics may help to improve immune function and prevent and manage yeast infections.
6. Riboflavin: This B vitamin releases energy, maintains healthy red blood cells, helps create hormones and may help prevent migraines.
7. Tryptophan: Drinking a warm glass of milk before you go to bed may help to prevent insomnia because tryptophan, an amino acid in milk and other dairy foods, is converted into serotonin, which promotes a relaxed mood. Note that eating foods rich in complex carbohydrates (pasta, beans, rice) can help to enhance proper absorption of tryptophan.
8. Vitamin B12: Dairy foods and eggs are good sources of this vitamin, which is essential for neurological function and red blood cell formation.
9. Vitamin D: Most milk in Canada is fortified with vitamin D, which enhances absorption of calcium, helping to prevent osteoporosis and bone fractures. Egg yolks are one of the few natural sources of vitamin D. Generally, cheeses and most yogurts are not fortified with this important vitamin.

To reap the most benefits from the probiotics in yogurt, be sure to check that the yogurt contains "active" or "live" cultures.

• Whenever possible, opt for high-flavour, low-fat cheeses such as Parm­esan, feta or goat cheese. A little will go a long way.
• Use buttermilk to make a salad dress­ing; whisk mustard and just a touch of oil into buttermilk.
• Try making your own flavoured yogurt cheese. Place plain yogurt in a fine-meshed sieve set over a bowl. Refrig­erate for at least eight hours or overnight until quite thick. Fold in either sweet or savoury flavourings, such as jams, fruit purees, roasted garlic or herbs.
• Marinate chicken breasts in a mixture of yogurt, cumin, coriander and curry powder. Bake in the marinade.
• Substitute yogurt for all or part of the mayonnaise in a potato salad.
• Mash potatoes with yogurt, buttermilk or a little reduced-fat sour cream instead of butter.