DAIRY
Butter
Organic Butter is made by churning fresh or fermented milk and/or cream.
Favorites:
Choose organic
Cheese
Cheese is a concentrated dairy food made from curdling (coagulating) casein, draining the whey and aging. Is it a good source of protein and calcium as well as phosphorus, zinc, vitamin A, riboflavin, vitamin B12. Cheese comes in over 2,000 varieties, check out some of the varieties we have listed.
Health Benefits:
Lowers blood cholesterol levels
Improves blood sugar control
Prevents overgrowth of the yeast Candida Albicans
Enhances absorption of calcium
Helps prevent dental cavities
Clarified Butter (Ghee)
Ghee’s rate of absorption is high, making it an excellent medium for transporting the nutrients of other foods to the tissues. Ghee is an ideal fat for deep frying because its smoke point (where its molecules begin to break down) is 250 °C, which is well above typical cooking temperatures of around 200 °C and above that of most vegetable oils.
Nutritionals:
Vitamin A
Vitamin D
Health Benefits:
Aids in digestion
Calms the nerves
Helps in the absorption of vitamins, minerals and phytonutrients
Cow's Milk
Cow’s milk comes in Whole Milk, Reduced Fat/low-fat Milk, Fat-Free Milk, Reduced-lactose Milk and Organic Milk. Fat-free milk contains less than 0.5 percent milk fat. For sports specific diets such as bodybuilding and weight loss, I recommend non-fat milk because it is more nutrient dense and has less saturated fat. For kids and other wellness diets, 1% is a good option; just make sure the fat from dairy is consumed in moderation.
Health Benefits:
We recommend choosing Organic and grass feed milk when possible. Cows and that are pasture fed and given only organic feed are free of all antibiotics, bovine growth hormone (BGH) to increase milk production.
Eggs - Organic & Free Range
Not really in the dairy family, but frequently found in, Eggs are usually white, brown in color and come with speckles in certain cases depending on the breed. Inside an egg, there is the white and the yolk which both contain fats, vitamins, minerals cholesterol and lecithin. They are very versatile in the ways they can be prepared, therefore, they are a great addition to a variety of dishes. Choose free-range, organic eggs when possible.
Nutritionals:
Vitamin K
A very good source of:
Selenium
Vitamin D
Protein
Health Benefits:
Promotes heart health (betaine) and brain development (choline)
Some eggs also contain Omega 3 fatty acids depending on what the chickens have been fed.
Goat's Milk
Goats Milk is high in Omega-3's, which can help reduce inflammation, lower blood pressure, and reduce the risk of blood clots.
Nutritionals:
Vitamin K
A very good source of:
Selenium
Vitamin D
Protein
Health Benefits:
Promotes heart health (betaine) and brain development (choline)
Some eggs also contain Omega 3 fatty acids depending on what the chickens have been fed.
Kefir
Kefir is a cultured, enzyme-rich food that is made by grains. It contains micro-organisms that can help balance the inner ecosystem. Kefir is a good source of complete protein, essential minerals, and valuable B vitamins. Kefir can be made from any type of milk, cow, goat or sheep, coconut, rice or soy.
Nutritionals:
Vitamin K
A very good source of:
Selenium
Vitamin D
Protein
Health Benefits:
Promotes heart health (betaine) and brain development (choline)
Some eggs also contain Omega 3 fatty acids depending on what the chickens have been fed.
Sour Cream
Cultured sour cream, which is the more common type, is soured and thickened by adding lactic acid bacteria to pasteurized cream of which contains at least 18 percent milk fat. I recommend fat-free Sour Cream or Fat Free Greek Yogurt.
Nutritionals:
Vitamin D
Calcium
Riboflavin
Vitamin K
Iodine
Vitamin B12
Vitamin A
Health Benefits:
Excellent source of high-quality protein
Maintains strong bones
Promotes cardiovascular health
Increases energy
Yogurt
Yogurt is made by adding bacterial cultures to milk. It can be found in a variety of flavors, but generally plain yogurt with active cultures is recommended for optimal health benefits. The live active cultures found in yogurt preserve one’s natural intestinal microflora levels and control damaging bacteria in the intestine. Studies also show evidence of yogurt aiding in lowering blood cholesterol and combating colon cancer.
Nutritionals:
Vitamin B2
Vitamin B12
Calcium
Phosphorus
Riboflavin
Pantothenic Acid
Biotin
Selenium
Zinc
Potassium
Magnesium
Protein
Health Benefits:
Probiotics (known as the “good bacteria” that can reside in the intestines, offering immune and digestive support)
Lowers Cholesterol
Supports immune and digestive health
Discourages the formation of stomach ulcers
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/dairy