Yes, a 17-year-old can benefit from including milk or other dairy products in their diet.
While not strictly required, milk provides important nutrients that are particularly beneficial during the teenage years. Teenagers are still developing, and their bodies have increased needs for certain vitamins and minerals. Dairy products, including milk, are excellent sources of:
- Calcium: Crucial for building strong bones and teeth, and reducing the risk of osteoporosis later in life. Peak bone mass is achieved around age 30, so adolescence is a critical time for calcium intake.
- Vitamin D: Aids in calcium absorption and supports immune function. Many milk products are fortified with Vitamin D.
- Protein: Essential for muscle growth and repair, which is especially important during the rapid growth spurts of adolescence. Milk, cheese, and yogurt are good sources of protein.
- Potassium: Helps regulate blood pressure and muscle function.
- Other Nutrients: Milk also contains other beneficial nutrients like vitamin B12, riboflavin, and phosphorus.
It's important to note that these nutrients can also be obtained from other sources. For example, calcium can be found in leafy green vegetables, fortified plant-based milks, and some fish. Protein is available in meat, poultry, fish, beans, nuts, and eggs. Vitamin D can be obtained through sun exposure and fortified foods.
However, milk and other dairy products offer a convenient and readily available source of these essential nutrients. If a 17-year-old doesn't consume dairy, it's important to ensure they are getting adequate amounts of these nutrients from other sources to support their health and development.
If a 17 year old has a dairy allergy or lactose intolerance, they should consult a doctor or registered dietitian for guidance on alternative sources of these nutrients. Plant-based milks (such as almond, soy, or oat milk) that are fortified with calcium and vitamin D can be good alternatives.
In conclusion, while not absolutely essential, including milk or other dairy products in a 17-year-old's diet is a good way to ensure they are getting enough calcium, vitamin D, and protein, all of which are important for their health and development.
