Chandigarh, July 3 — Regular consumption of milk and yogurt is crucial to maintaining strong bones, healthy digestion, and balanced nutrition, health experts say, amid growing dietary trends that see many people skipping dairy altogether.
Milk and yogurt, long considered dietary staples in Indian households, are not just traditional items but nutritional powerhouses. “Milk is a complete food. It contains calcium, protein, vitamins B2 and B12, and potassium. Consuming at least one to two servings of milk or yogurt daily can prevent several lifestyle-related deficiencies,” said Dr. Nidhi Khurana, a Chandigarh-based nutritionist.
Yogurt, in particular, plays an added role due to the presence of probiotics — live bacteria that aid in digestion and enhance gut health. “Your gut is the foundation of your immunity,” Dr. Khurana added. “A bowl of curd every day is one of the simplest ways to support your digestive system, especially in the Indian climate where gut health can be affected by spicy food and erratic eating habits.”
According to the Indian Council of Medical Research (ICMR), adults should consume at least 300 mg of calcium daily, which is easily fulfilled by 250 ml of milk. A standard cup of yogurt adds not just calcium but also healthy fats and enzymes that help break down lactose, making it easier to digest than milk for those with mild lactose intolerance.
Local physician Dr. Arvind Bajaj from Sector 22 General Clinic said that he regularly advises his patients to include yogurt in their daily diet to reduce inflammation and improve metabolism. “I’ve seen people with chronic bloating and irregular bowel movements show improvement within weeks of adding yogurt to their meals,” he said. “It’s not just a cooling agent in summer; it’s a medicine in a bowl.”
With rising cases of Vitamin D and calcium deficiencies in younger adults and teenagers, particularly in urban areas like Chandigarh, doctors are seeing a correlation with reduced dairy intake. “We are seeing more cases of early-onset osteoporosis, poor dental health, and fatigue in younger patients. Most of them have either given up milk or consume highly processed alternatives,” Dr. Bajaj said.
This trend is partly driven by misinformation and the popularity of plant-based diets, experts believe. While plant-based milks like almond or oat milk offer certain benefits, they lack the natural calcium and protein levels of dairy unless they are fortified. “These alternatives are fine in moderation, but they’re not direct substitutes unless the nutritional content is adjusted,” said Dr. Khurana.
Farmers and dairy cooperatives in Punjab also point out that the cultural and economic value of milk is being overlooked. “We’ve been consuming buffalo and cow milk for generations. It’s local, fresh, and natural. Today’s youth are shifting to imported protein powders while ignoring what’s already in their kitchen,” said Harinder Singh, a dairy farmer from Mohali.
In schools across the tri-city, government mid-day meal programs include milk or curd as part of their weekly menus — a move dietitians say should be mirrored in household eating patterns. “Milk and yogurt are affordable sources of high-quality nutrition. Skipping them in favor of snacks or colas is a health disaster in the making,” Dr. Bajaj added.
As modern lifestyles continue to impact eating habits, both doctors and public health officials stress that dairy remains a foundational food group. “Unless medically advised otherwise, there is no reason to avoid milk and curd. They are among the most bioavailable sources of nutrients. For growing children, women, and the elderly, they are especially non-negotiable,” said Dr. Khurana.
While dietary trends may shift, the science remains firm: milk and yogurt are time-tested, accessible allies in building and maintaining long-term health.
