Micronutrients & recovery
Dairy products are a primary source of high-quality protein, essential amino acids, and critical micronutrients (calcium, riboflavin, vitamin B12, phosphorus) in the average diet, contributing significantly to daily nutrient requirements.
Include dairy products in your diet to efficiently meet requirements for calcium, vitamin B12, and riboflavin. Cheese and milk are particularly dense sources of these nutrients. While dairy contributes modestly to total calories, its nutrient density is high, making it an efficient food choice for bone health and metabolic function.
Milk and dairy products provided 9.1% of the total energy supply. A high share (above 20%) in the supply of nutrients was noted in the case of calcium (54.7%), riboflavin (28.1%), vitamin B12 (26.1%), and phosphorus (24.6%).
Why this rating
Based on a large, representative national survey (n=36,886 households), though observational in nature.
Source
Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet
Hanna Górska-Warsewicz et al. · Nutrients · 2019
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