Nutrients in Dairy

Milk and dairy products such as milk cheese and yoghurt are packed full of nutrients that can provide the building blocks for a healthy and productive life.


Milk is bursting with nutritional goodness. It is naturally complex, containing a multitude of nutrients and components. Milk is nutrient dense – that means it provides a rich package of important nutrients relative to energy or calorie content. It is particularly important for nutrition as it contains high quality protein, complete with all the essential amino acids our bodies need, and is rich in calcium, phosphorus, B vitamins such as B12 and riboflavin, and vitamin A in some dairy products. It also contains potassium, zinc and magnesium which can be lacking in some diets. And of course milk as a fluid is naturally mainly made up of water, and so can help with hydration. 

Milk and dairy products can help support a range of health benefits such as bone, muscle and dental health, as well as a healthy heart and immune system. 

The rich package of nutrients in milk is difficult to replace from any other single food or beverage. And it is minimally processed to ensure the natural nutritional goodness is retained.

New Zealand dietary guidelines recommend we consume at least two or three servings of dairy every day for optimal health.




  • For bone formation and maintenance of strong healthy bones and teeth 
  • Helps reduce blood pressure 
  • Important for normal muscle and nerve function 
  • Milk and dairy products are one of the most readily available dietary sources of calcium



  • Dairy protein is particularly high quality - providing all of the amino acids essential for good health 
  • Promotes growth and development 
  • Increases satiety (leaves you feeling fuller for longer) and may help in weight management 
  • Important for immunity 
  • Enhances muscle development and strength 
  • Essential for tissue repair



  • Essential for formation of strong bones and teeth 
  • Vital role in the blood, nervous and enzyme systems 
  • Works with B vitamins to release energy from food



  • Important for transmitting nerve impulse 
  • Assists with blood pressure control 
  • Part of many enzyme systems



  • Helps calcium absorption and retention 
  • Important part of the mineral structure of bones and teeth 
  • Important for transfer of energy around the body 
  • Essential for all cells in the body



  • Helps overall growth and development 
  • Important for wound healing 
  • Maintains healthy immune system



  • Helps release energy from food 
  • Important for healthy eyes and skin 
  • Involvement in many functions in the body



  • Maintains healthy skin 
  • Important for proper visual and immune function