Fermented dairy products offer more than just taste. They are a practical source of calcium, high‑quality protein, essential vitamins, and live probiotic cultures that support gut health. In a recent radio interview, nutrition expert Andrei Bobrovsky, an associate professor at the Faculty of Medicine of St. Petersburg University, explained how these foods fit into a balanced diet. The conversation highlighted the value of everyday dairy staples for both adults and children.
Yogurt contains live bacteria that help maintain the balance of the intestinal microbiome. Like other fermented milk products, it delivers calcium, protein, and a spectrum of vitamins. Kefir stands out as a potent source of these nutrients and also brings antioxidants into the mix. Cottage cheese, available in various varieties, contributes both calcium and protein which are important for bone health and muscle maintenance. Calcium plays a critical role for older adults who may experience a decline in bone density, and it is equally important for children whose bones are still growing. This context emphasizes how fermented dairy items can be part of daily dietary patterns that support lifelong bone and metabolic health.
Experts suggest incorporating fermented dairy into the weekly routine to help prevent calcium deficiency in both older adults and children. Regular intake supports bone development in youth and helps sustain bone strength with aging. The general guidance focuses on practical portions that can be feasibly included in everyday meals and snacks.
Regarding quantities, recommendations vary based on a person’s age, height, weight, and activity level. A typical guideline suggests two to three servings of yogurt per day, which translates to about 150–200 grams per serving. In addition, kefir can be consumed in a range from 100 grams up to 500 grams daily, depending on individual needs and tolerances. These ranges provide flexibility for fitting probiotic dairy into different dietary patterns and lifestyles.
It is also worth noting that dairy products with added sugars, preservatives, or artificial dyes may reduce the overall health benefits. The nutritionist highlighted that the negative effects of added sugars can offset much of the positive impact of yogurt and kefir on gut health, calcium status, and protein intake. Choosing plain or minimally processed versions can help maximize nutritional value while minimizing unnecessary additives.
In summary, fermented dairy products can be a valuable part of a balanced diet for both adults and children. When chosen wisely and consumed in appropriate portions, these foods contribute to calcium intake, support muscle maintenance, and sustain gut health through live probiotic cultures. This approach aligns with broader dietary patterns that emphasize nutrient density, seasonal variety, and mindful snacking. [Source: nutrition expert interview cited in health reporting]