Vitamin B12 is a water-soluble vitamin, also known as cobalamin, this cannot be made in the body and needs to be ingested through food, supplements, or medication. It is essential for red blood cell formulation, keeping your nerve and brain function healthy, production of DNA, and maintaining cell metabolism.
Vitamin B12 is absorbed by the stomach with the help of a protein named intrinsic factor which is a glycoprotein, this protein substance binds to the B12 molecule and aids in the red blood cells absorbing it. Excess B12 can be stored in the liver for future use or excreted through urine.
With more consumers choosing plant based diets or veganism, meeting essential B12 requirements can sometimes be challenging. Unlike many essential vitamins that can be readily sourced from plants, Vitamin B12 is primarily found in animal products, making it difficult for vegans and vegetarians to obtain adequate amounts of through their diet alone. Understanding the role of Vitamin B12 in the body is crucial for maintaining optimal health and wellness.
How much Vitamin B12 do we need and where do we find it?
The Recommended Daily Intake (RDI) of Vitamin B12 is 2.4 micrograms daily for adults and children over the age of 4 years old. Those who are vegetarians, vegans, pregnant and breastfeeding may need to increase their intake slightly or could run the risk of deficiency. Older adults, those with intestinal issues, those who are Pregnant and Breastfeeding, Infants of Vegan and Vegetarian mother’s, Vegetarians and Vegans are all at higher risk for developing a deficiency in B12. It was also reported that 1 in 10 adults over 75 years, and 1 in 20 adults aged between 65-74 years had a deficiency of Vitamin B12.
B12 can naturally be found in foods of animal origin such as meat, fish, eggs and dairy products, specific examples include animal liver and kidneys, beef, tuna, salmon, broccoli, peas, and brussels sprouts. It can also be added to fortified nutritional yeasts and fortified breakfast cereals. In cases of Vitamin B12 deficiency, it can also administered in the form of supplements and injections.
What happens if we do not have enough Vitamin B12 in our diets?
Insufficient intake of Vitamin B12 can lead to deficiency. This can occur when Vitamin B12 levels in the blood drop, resulting in metabolic abnormalities. These abnormalities lead to the onset of physical and psychological symptoms, such as as nausea, constipation, diarrhoea, metal health issues, low red and white blood cell count, deterioration in walking, vision impairment, and fatigue. The long-term symptoms of include, pernicious or macrocytic anemia, heart conditions, temporary infertility, and issues with the nervous system. If untreated, this can then result in the development of pernicious or macrocytic anemia.
Pernicious anemia is when the immune system attacks the healthy cells within the stomach which results in a lack of absorption of Vitamin B12 in the body. Macrocytic anemia is when the body produces abnormally large blood cells that lack the required nutrients and do not function as they should. Vitamin B12 deficiencies are treated by taking supplements or Vitamin B12 injections (hydroxocobalamin) depending on GP advice and the severity of your deficiency. Supplements/injections may be required long-term if symptoms persist. However, a beneficial start to improving Vitamin B12 levels in the body is to consume a high about of Vitamin B12 rich foods.
The preventative steps we can take to avoid a Vitamin B12 deficiency is to consume foods rich in B12, as listed above. Additionally, a deficiency in Vitamin B12 may not always be due to an inadequate dietary consumption of foods containing B12, it is possibly due to the lack of the intrinsic factor, this is most common among older adults which is associated with an autoimmune disease called pernicious anemia.
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How Does Vitamin B12 interact with other Vitamins?
It should be noted that taking Vitamin C in close proximity to Vitamin B12 foods/supplements should be taken with caution as Vitamin C can reduce the amount of B12 in the body, therefore spacing out the consumption of both vitamins is recommended.
Vitamin B12 and Folate (B9) work together to produce a compound that aids in immune functionality, and red blood cell formulation. Therefore, consuming a balanced amount of foods containing B12 and Folate is beneficial for the overall health. It should also be noted that consuming over 1mg of folic acid daily can mask the symptoms of a Vitamin B12 deficiency.
Vitamin B12 Production Process and Sustainability:
For those who can’t get enough Vitamin B12 through their diet, supplementing B12 may be necessary. Supplemental Vitamin B12 is produced commercially through a bacterial fermentation process, taking up to two weeks from beginning to final product. It is one of the most complex vitamins to produce beginning with bacteria growing in large vats holding over 100,000 liters, this amount still only produces a small yield of final product. It is not a sustainable process and can be harmful to the environment as it traditionally uses cobalt and cyanide, and the harmful and hazardous surplus is expensive to be disposed of to ensure environmental health measures are not affected.
Research from the University of Kent took place in 2023 to develop a sustainable manufacturing process for Vitamin B12. The team manufactured a strain of E-coli that contains a smaller amount of cobalt that is then absorbed during the production process and there is no surplus cobalt left to be disposed of, therefore it is not a high health or environmental risk and is less of an expense. This is a step in the right direction and is a template that other bacterial processes could benefit from and become more sustainable in the future.
Vitamin B12 plays a vital role in the functionality of a healthy body. Ensuring a holistic diet to include certain meats, dairy products, fish, and certain vegetables will help reduce the risks that come with its deficiency. Increasing the availability of knowledge surrounding the importance of Vitamin B12 and its sources would advocate for a better understanding among individuals. This in turn will reduce the risks associated with lower consumption of this vital vitamin. Additionally, looking towards the future of supplemental B12 production, a long-term plan to formulate a universal sustainable production process of Vitamin B12 would reduce the harmful environmental impact and costs all while benefitting those with a deficiency.
With the population expected to reach 9.8 billion by 2050, there has been much debate about how to feed this global population without overstepping the planetary boundaries and accelerating global warming. It is well understood that drastic change is needed to our current food systems and transitioning human consumption patterns [1] have been identified as a key element of a more sustainable food system.
The recommendation is to transition dietary patterns from animal-based diets which contain plant products to largely plant-based diets that contain animal products. [2] According to the growing body of evidence a change in consumption patterns in line with this recommendation would considerably reduce the environmental impact of food production. [3]
Reducing the environmental impact of food production and consumption is a key priority, however there may be unintended nutritional consequences of making dietary choices based solely on the environmental impacts of foods. In response to the original EAT recommendations for a planetary healthy diet, further research [4] has indicated that on the nutritional adequacy should not be assumed especially for iron, calcium and zinc.
Our diets are more complex than the individual foods they contain. Alongside environmental impacts, we must also balance nutritional adequacy, economic affordability and cultural acceptance. Cultural and traditional importance of foods is an important factor to understand when desiring to change consumer behaviour. When the characteristics of global diets are considered across multiple dimensions research suggest that the most sustainable diet from a health and resource perspective contains a diverse range of food groups, minimally processed foods, low food waste and efficient cooking methods. When compared to the average western type of diet there are come stark contrasts. [5]
Source: HEALTH AND ENVIRONMENTAL IMPACTS OF DIFFERENT DIETS | Scientific Diagram (researchgate.net)
Replacing animal derived meat and dairy foods with plant-based alternatives, either traditional or novel plant-based foods will not always provide nutrient equivalence. Some processed plant-based foods may lead to increased intake of public health sensitive nutrients such as fat, sodium and sugar. [6]
In recent years, much of the narrative has been on less animal derived foods, rather than more plant-based foods. However, if we pause and look at the main causes of death and disability adjusted life years (DALYs), according to the 2017 Global Burden of Disease study, overconsumption of salt and sugar and underconsumption of fruit, vegetables, wholegrain, oily fish and milk had high associations with negative health indicators. Low intakes of milk and calcium deficiency and over consumption of processed and red meat were identified in the top 15 indicators for death and DALYs.[7]
Overall excluding naturally nutrient dense products is a dietary trend that leads to negative health consequences.
The Significance of Dairy within Sustainable Diets
Dairy foods have an important role to play across the four dimensions of a sustainable diet: low environmental impact, nutritional adequacy, economic affordability and cultural acceptance.
From a nutrient perspective dairy is considered to be a whole food by itself, a naturally rich source of high-quality protein, essential vitamins and minerals, notably calcium and B vitamins. As a food group dairy is included in the majority of country level dietary recommendations, approximately three serves per day, and is particularly important in the diets of children, adolescents, pregnant women and older adults for bone and muscle health.
Taste and price remain the main drivers of consumer purchases, affordability is a key consideration in the transition to more sustainable diets. Achieving nutrient adequacy affordably through plant-based products alone is challenging and recent studies conducted in the US [8] and New Zealand [9] found that animal sourced foods are required for minimum cost nutritionally adequate food patterns and identified milk as a large component of the nutritionally adequate diets with the lowest cost. In lower socio -economic populations dairy provides essential protein and nutrients necessary for muscle and bones development in children and according to a recent FAO study [10], dairy consumption is associated with improved child linear growth and reduced stunting.
The carbon emissions associated with animal products, including dairy, have been shown to be significantly higher than plant-based alternatives when compared on a gram of product basis. The impact of the same products when compared on a calorie basis or a gram of protein basis demonstrates a smaller difference in carbon emissions. This demonstrates the importance of considering the carbon impact alongside the nutritional quality of products and in the context of whole diets rather than individual foods.
More recent studies have demonstrated that a person’s overall dietary pattern may be more impactful in terms of carbon impact and sustainability than the selection of individual foods. For example an Irish study, concluded that a culturally sustainable diet which included daily intakes of animal products and low intakes of processed foods had a lower carbon footprint than a diet that was considered nutritionally sustainable, i.e. ‘flexitarian’ style diet. A sustainable diet that meets dietary requirements for health with lower carbon emissions can be achieved without eliminating meat or dairy products or increasing the cost to the consumer. [12] , [13]
To improve the overall impact of dairy within a sustainable diet, it is vital to reduce the carbon emissions linked with the production of dairy. the majority of these carbon emissions are generated at the farm [14], and multiple technologies and on farm interventions are now emerging to support the reduction and removal of carbon emissions across dairy production systems. For example, enteric methane inhibitors and low emission fertilisers are now available which can significantly reduce the emissions related to dairy production.
Other technologies, for example precision fermentation, which look at producing dairy fats and proteins from non-dairy sources are also emerging. These technologies recognise the high nutrient value of dairy nutrient in the diet and focus on re- creating them with lower carbon impact. These technologies are promising in terms of taste and functionality, but the cost and scalability of the solutions is not yet feasible to see these products become more readily available.
Conclusion
Considering diet across a broader spectrum of influences such as availability of food, natural versus processed, affordability and culturally acceptability may provide a better indicator of sustainability rather than just comparing the carbon footprints of products in isolation.
There is a balance between reducing animal derived foods for environmental purposes and avoiding negative health implications particularly in low-income countries and low socio-economic populations, where affordability and lack of dietary diversity increases the importance of nutrient-rich dairy foods as a source of protein and essential micronutrients.
During the early phases of the plant-based trend, many products received a free pass on nutrient content or ingredient labels. The novelty of being ‘plant-based’ was enough, and products during this time focused on creative new ways to deliver alternatives to animal-derived foods, riding the coattails of the strong health halo consumers associate with plant-based foods. However, nutrition is becoming more and more critical to address when formulating plant-based foods.
Now that the trend is becoming a mainstay in the global food economy, these foods and beverages are no longer getting a free pass on nutrition. In the United States, for example, health and nutrition are the top two reasons consumers purchase plant-based cheese, yogurt, or ice cream and health is ranked third for plant-based meat alternatives (Winning with Plant-based, Kerry Proprietary Research 2020).
Studies are also beginning to show that people who replace animal-based foods with plant-based alternatives can end up decreasing their intake of important nutrients while increasing their intake of nutrients linked to disease like saturated fat, sodium, and sugar. These studies emphasize the importance of addressing nutrients beyond protein for this trend.
As a result, the nutrition attributes of plant-based foods and beverages are under more scrutiny worldwide. We talked to our nutrition, food science, and marketing experts across the globe to understand the challenges in plant-based nutrition and keys to success for the future.
Common nutrition challenges when formulating plant-based foods and beverages
Choosing the right protein source
There are a lot of considerations that go into choosing the protein source for a plant-based product from the multitude of options available. Supply chain, consumer perception, taste, flexibility in formulation, sustainability, and nutrition can all be deciding factors in whether to choose soy, pea, sunflower, hemp, chickpea, rice, and so on.
For nutrition, protein quantity and quality matter are the main things to consider. Most plant proteins are missing specific amino acids the human body needs, and this will differ depending on source. Plants are generally low in methionine (e.g. beans, nuts and seeds), lysine (e.g. grains like wheat), or tryptophan (e.g. corn), and higher in non-essential amino acids arginine, glycine, alanine and serine.
This, along with digestibility, mean many plant proteins have different protein quality ‘scores’. You can see some examples below, but for more information check out our article “Nutrition Benefits of Plant Protein Taking Root with Consumers”.
Lengthy ingredient declarations
When making plant-based alternatives to dairy or meat, it’s often necessary to use many ingredients to build the same taste, texture, and functionality that you’d see in a dairy-based milk or a beef patty. This makes sense in some respects, because something like cow’s milk is made up of many different proteins, fats, carbohydrates, and other compounds when it’s produced by a cow.
A product must have the right taste and texture to be appealing and taste good, but the challenge is that long ingredient labels can be overwhelming or not preferred by consumers. The average plant-based cheese has 11 ingredients while traditional cheese has only four (Winning with Plant-based, Kerry Proprietary Research 2020), for example.
Salt and sugar content
Salt (in plant-based meat alternatives) and sugar (in plant-based dairy alternatives or beverages) can be a major nutrition concern for two key reasons. The first is that it takes away from the consumer appeal of a plant-based product. If health and nutrition are the top reasons why a consumer would choose a plant-based yogurt, then it should deliver on that expectation of healthy and not be abnormally high in sugar. The second is the impact adding sugar or salt can have on product labels, especially in parts of the world where front-of-pack labeling systems call out high sugar or salt levels on a product.
Many countries in Latin America have warnings on foods that contain high levels of salt or sugar. The Nutri-Score system continues to spread across Europe, among other calorie-reduction initiatives, so high salt and sugar levels can give foods unfavorable front-of-pack ratings in those countries, as well.
Sugar or salt are often used to build taste in plant-based products that have challenges compared to their animal-based counterparts, but it is important to remember the reason why consumers choose plant-based foods in the first place and to make sure foods are delivering on the expectation of health.
“The ultimate goal is to have a product which delivers an equal or better nutritional profile to their meat equivalent. Currently, many products are delivering a “less healthy” product due to the addition of high levels of fat and salt in order to meet the taste and mouthfeel requirements.” – Nicky Dear, Business Development Director for Plant Protein, Kerry Europe & Russia
Dairy and meat are sources of important nutrients that plant-based alternatives may lack
Dairy and meat contribute important nutrients to the diet, including vitamin D, calcium, iron, zinc, protein, and potassium. Many meat or dairy alternatives do not consider the nutrient content of the foods they are replacing, which can have an impact on people making changes to their diet to include more plant-based options.
For example, dairy is the #1 contributor of vitamin D and calcium in the diet of people in the United States and in Canada, and a major contributor of many nutrients to the diets of those living in Europe.. These are key nutrients for health and are already under-consumed in the US. If plant-based dairy alternatives do not deliver similar amounts of calcium or vitamin D, then a plant-based alternative could actually be less healthy for a consumer than the animal-based version. As a result, it is not delivering on the reason why the consumer chose the plant-based alternative in the first place.
A key challenge for formulating plant-based foods and beverages, then, is to think about the nutrition of the food the alternative is replacing.
“To deliver on consumer expectations, ‘plant-based’ should offer the same nutritional quality of animal-based foods in terms of nutrients like protein, vitamins, and minerals.” – Denise Wilkes, Nutrition Scientist, Kerry Latin America
Opportunities for improving nutrition of when formulating plant-based foods and beverages
Offer nutrients beyond protein
“A major opportunity is pairing the nutrition of plants, like fiber, vitamins, and minerals you’d see in vegetables, grains, and fruit, with improved plant-based protein – taking the best of both and combining them to make a truly healthy product” – Genny Tan, MSc, Business Development Manager, Kerry Asia Pacific
For meat and dairy alternatives, consider the nutrition of the food that’s being replaced. Dairy is a key source of vitamin D, potassium, vitamin A, protein, iodine, and calcium in the diet of many people across the globe, so plant-based dairy alternatives should strive to match those nutrient contributions. Iron, zinc, and B vitamins are important to consider for plant-based meat alternatives, alongside protein.
There are many nutrients that are harder to get enough of when consuming more plant-based foods. The article “Nutrition for Plant-based Diets: Managing Nutrient Intake and Bioavailability” is a great resource for which nutrients to consider for plant-based foods.
Another option is to offer a new nutrition benefit, rather than match that of the animal-based food. For example, a plant-based milk alternative made from oat might offer a serving of whole grains and some fiber. Most people in developed countries do not consume enough whole grains or fiber, so the product can still deliver on the expectation of ‘healthy’ without having to be identical in nutrition to milk from cows.
Keep ingredient declarations short by using multi-functional ingredients that offer nutrition and help with taste and texture.
Some fibers offer nutrition benefits but can also bind ingredients together in a bar or thicken a beverage. By being diligent about the selection of each ingredient, you can maximize the effectiveness of each one to keep the ingredient label short when formulating plant-based foods.
Innovation by suppliers in this area is ongoing and will be key for the future of the plant-based trend. Artificial intelligence is being used more often to screen plant sources for unique properties, such as mimicking the behavior of dairy-based proteins to make plant-based chees more authentic. Finding unique ways to process whole plant ingredients, like oat flour, to improve their functionality in foods and beverages while still delivering nutrition can make plant-based offerings more appealing to both consumers and product developers.
Keep sodium and sugar low to avoid front-of-pack warnings and improve health
Sugar and salt are important for overcoming some of the taste challenges in plant-based foods, but using too much can prevent foods from delivering on consumer expectations for plant-based foods to be healthy.
Unfortunately, there is no 1-1 replacement for sodium chloride in foods. “Challenges and Opportunities in Sodium Reduction” is a great resource to learn more about balancing sodium content.
Many options exist to reduce sugar. Taste modulators, low-calorie sweeteners, or intense flavors are all possibilities. Our webinar recording “Sugar Reduction: Formulating for Success” is a place to hear nutrition and formulation experts talk about the challenges and solutions for sugar reduction.
Is dairy fat healthy or unhealthy?
Why do we see recommendations to reduce saturated fat intake, while at the same time see headlines from studies showing full-fat dairy may be healthy for us?
The answer lies in the fact that food can often be more than the sum of its parts.
Dairy, saturated fat & health
Dairy is a nutrient rich food group which has been championed for its role in bone, dental and muscle health for decades. On the contrary, dairy has also been the subject of ‘negative press’ concerning its saturated fat content, which is linked to heart disease and other metabolic complications. Cardiovascular disease (CVD) remains the number 1 cause of mortality globally, representing 31% of all deaths (1).
The effect of saturated fat on health has been hotly debated in recent years and the latest evidence review for Saturated Fat and Health from the UK Scientific Advisory Committee on Nutrition (August 1st, 2019) recommends limiting saturated fat intake to ~10% of total calories (2). Saturated fat raises blood cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, which is a primary risk factor for cardiovascular disease.
At the same time, recent evidence from several large prospective cohort studies, systematic reviews and meta-analyses combining the results of thousands of subjects, have shown that milk and dairy foods, which can be high in saturated fat, have neutral or protective effects on cardiometabolic diseases (3-6).
These studies are having an impact on people’s beliefs of dairy. The idea that dairy fat is healthy is becoming more widespread among consumers. Bulletproof coffee, which encourages adding dairy fat to coffee specifically for potential health benefits, has grown into a successful lifestyle brand, and full-fat dairy is often encouraged as part of the ketogenic diet, one of the most popular diets in the world.
Whole milk and yoghurt have a saturated fat content of 2.3%, however cheese can range from 3-35% saturated fat which means that dairy is often targeted by public health bodies in efforts to reduce saturated fat intake. However, recent evidence has shown that cheese consumption does not raise LDL cholesterol compared to the same amount of fat from butter (7). This paradox may be due to a theory known as the ‘Dairy Matrix’. In reality, we eat whole foods rather than single nutrients. Dietary recommendations to reduce saturated fat do not distinguish between nutritionally poor ‘fried processed foods’ and nutritionally dense foods such as dairy.
How can a food high in saturated fat be healthy?
The Dairy Matrix: more than the sum of its parts
Dairy is a unique blend of nutrients including calcium, phosphorus, iodine, Vitamin B2 and B12, fermented cultures (yoghurt and cheese) bioactive peptides and high-quality protein containing all of the essential amino acids. Recently, scientists are considering the effects of milk and dairy foods on health beyond the benefits of the individual nutrients they contain. ‘The Dairy Matrix’ hypothesis suggests that the nutrients in dairy can interact with one another in ways that are beneficial for health (8).
Studies show that the dairy matrix has health benefits beyond the individual supplementation of the same nutrients and effective on cardiometabolic disease, weight management, bone mass density, bone metabolism, blood lipid levels and blood pressure (9).
Is cheese good or bad for heart health?
In relation to cheese, the explanation for the beneficial rather than harmful effects on cardiovascular diseases (CVD) might be due to interactions between components of the cheese matrix, including calcium, phosphorus, the milkfat globule membrane, and starter cultures, which together modify saturated fatty acid-induced increases in blood lipids. One thought is that these nutrients may block absorption of the saturated fats in cheese, but this has not been proven.
A 2018 study published in the American Journal of Clinical Nutrition examined the effects of dairy fat in cheese versus butter on markers of cardiometabolic health in 164 overweight volunteers. They consumed 40g dairy fat daily for 6 weeks, one group consumed the fat as cheddar cheese and another group consumed the fat as butter (matched for calcium and protein). Results indicated that dairy fat, eaten in the form of cheese, appears to differently affect blood lipids compared with the same constituents eaten in a butter matrix, with significantly lower total cholesterol observed when all nutrients are consumed within a cheese matrix (10). Observational studies have also shown that yoghurt and cheese consumption are linked to a reduce risk of diabetes (6, 8).
Dairy and bone health: more than just calcium?
Furthermore, the effects of milk and dairy foods on bone health may be due in part to positive interactions of calcium, protein and phosphorus with each other and with lactose and bioactive peptides in the dairy matrices, rather than simply a ‘calcium effect’ as is often assumed (11). Similarly, milk is a key element of the Dietary Approaches to Stop Hypertension (DASH) diet for preventing and treating blood pressure. This anti-hypertensive property is likely due to the combination of minerals and protein found in dairy. Moreover, a study examining the effects of cows’ milk, calcium fortified soy milk and calcium supplement on weight and body fat reduction in premenopausal overweight and obese women found that weight loss was greatest in subjects consuming milk compared to calcium matched soy drink and calcium supplements (12).
Emerging research on the dairy matrix and health
- Bioactive peptides present in milk are being investigated in relation to cardiometabolic health, immune health and (13).
- Fermented dairy contains bacteria with potential to produce short chain fatty acids in the gut which can have positive health benefits (14).
- Dairy fat has >400 fatty acids with different physiological properties. Milk fat globule membrane (MFGM) encloses the fatty acids and has shown potential benefits in relation to lipid metabolism (15)
- Dairy fat contains odd chain fatty acids C15 and C17 which cannot be synthesised by the body and are used as biomarkers of dairy intake. These fatty acids are contained in MFGM and may confer health benefits such as reduced risk of CVD and Type 2 Diabetes (16-17)
- Grass fed dairy products have higher levels of polyunsaturated fat Conjugated Linoleic acid which has shown potential benefits for cardiometabolic health. See link to our article about the Nutrition Benefits of Grass fed dairy.
- Food is complex in terms of its nutritional content and physical structure which can impact the digestion and metabolism of the nutrients. The structure of dairy products varies from the solid matrix of cheese, to the gel-like structure of yogurt, to liquid milk. Rates of gastric emptying can affect satiety and appetite.
- The matrix structure can also influence protein absorption. Casein consumed in a milk matrix is more slowly digested and absorbed than in supplement format, without an impact on muscle protein synthesis (18).
More research into the dairy matrix will allow us to fully understand the health benefits of dairy but current evidence indicates that dairy is a nutritious food group that contributes positively to overall health when eaten as part of a balanced diet.
In recent years, many people are choosing to reduce /remove dairy from their diet due to a variety of reasons such as veganism, taste preferences, intolerance, to promote animal welfare and environmental sustainability. However, removing dairy from the diet should be carefully considered as it is a major source of nutrients and significant efforts should be made to ensure the diet is nutritionally balanced. A registered Dietitian or Nutritionist can support with individualised advice for meeting dietary requirements.
Dairy products from grass-fed cows are in growing demand among today’s consumers, driven mostly by perceived health benefits and animal welfare concerns1.
This prompts the question: Are dairy products from grass-fed cows really better for us?
Scientists at Teagasc Moorepark Research Centre, Cork and the APC Microbiome Institute, University College Cork have explored this and found that grass-fed dairy has several nutrition advantages.
They carried out a thorough study which demonstrates the many advantages that dairy produced from pasture-fed cows holds over those derived from their indoor counterparts, from both a compositional and nutritional perspective.
This study compared milk derived from cows fed different diets, namely (i) grazed grass (outdoor), (ii) grazed grass plus clover (outdoor) or (iii) an indoor total mixed ration (TMR) diet3.
The TMR diet was primarily composed of maize, soybean meal, barley, and beet pulp.
Findings
Better raw materials for cheese-makers
Results showed that milk derived from grazing-based systems had significantly higher fat and protein (both casein and whey) yield and improved protein quality when compared with milk derived from cows fed a TMR diet.
This provides a benefit to milk and cheese manufacturers because increased protein and casein concentration enhances cheese-making properties3.
Better nutrient profile for human health
Non-communicable diseases account for 65% of today’s deaths worldwide, of which diet and obesity play a major role, with cardiovascular disease (CVD) being the leading cause of early death and diabetes being another main cause2.
It is, therefore, not surprising that there is a growing interest amongst consumers in altering their diet to help reduce the risk or slow the progression of chronic diseases1.
Grass-fed dairy is proving to be a strong contender in this space.
Conjugated Linoleic Acid (CLA)
The study carried out by Teagasc indicates that pasture-based systems can improve the nutritional status of milk in a number of ways.
The first is that pasture feeding increased the amount of conjugated linoleic acid (CLA) levels greater than two-fold compared to the TMR-fed cows.
In particular the health enhancing isomer, cis-9,trans-11 CLA, was increased. CLA is unique among fatty acids in that the primary source is from ruminant animals, since the bacteria in the digestive tract of these animals are responsible for its production.
There’s an emerging body of evidence that CLA confers a number of health benefits, including links to weight loss and reduced cardiovascular and metabolic disease risks3.
It’s not yet known exactly how CLA confers these benefits, but this is a growing area of discovery.
Omega-6/Omega-3 Ratio
Feeding of a pasture-based diet also beneficially alters the omega-6 and omega-3 fatty acid ratio in cow’s milk, as observed by numerous studies around the world, which will be referred to below.
Omega-6 and omega-3 polyunsaturated fatty acids (PUFAs) are essential fatty acids that must be derived from the diet as they cannot be produced by humans and other mammals.
The last three decades have seen an increase in the consumption of omega-6 PUFAs and a drop in omega-3 PUFA intake in the Western world4.
This favour towards omega-6 PUFAs has resulted in an unbalanced omega-6/omega-3 ratio with a significant increase to as high as 20:1 today.
Some proponents of this ratio believe, and some scientific evidence shows, a 1:1 ratio is optimal4,5, although this has not been proven.
However, evidence shows the health benefits of increasing intake of omega-3 fatty acids, which is reflected in many global dietary recommendations to increase seafood consumption.
Modern grain and TMR feeding of farm animals is effective for production, but has contributed in-part to the omega-3 decrease and omega-6 increase in Western diets1.
Results from the current study showed that milk from pasture-based systems has significantly higher levels of omega-3 PUFAs (about a 70% increase) and significantly lower contents of omega-6 PUFAs than that of TMR milk.
Another similar study in the US also observed this improvement in fatty acid profile in grass-fed dairy products and further noted a positive shift in the omega-6 and omega-3 ratio, bringing this ratio closer to the desired 1:1, compared to 5.7:1 in conventional whole milk.
Furthermore, this study found that grass-fed milk contains 147% more omega-3 fatty acids than conventional dairy milk1,6.
Vitamin Boost
Another desirable health benefit observed in the Teagasc study, was an increase in certain vitamin levels.
Milk derived from grazing-based systems had higher levels of vitamins B2, B7 and E. These vitamins are understood to have beneficial roles in the diet.
Vitamin B2 and vitamin E act as powerful antioxidants, for example7,8. Both vitamin B2 and B7 are water soluble, and, thus are regularly diminished and need to be replenished in the diet9.
Ethical and Animal Welfare Claims
According to Bord Bia, the Irish Food Board, consumers want foods that are more natural, less processed and made with familiar ingredients, with a focus on greater transparency.9
The perception that grass-fed cows are living in a more natural environment is often linked to the quality of milk produced. Consumers believe grass-fed dairy is a premium, natural and environmentally friendly product.
Two-thirds or more of consumers in European markets now show interest in grass-fed dairy, with the perception of natural being one of the major drivers for the use of pasture-based systems10,11.
What is the Future of Grass-fed Dairy?
In Ireland, grass from grazing pasture land has always been an important source of feed for dairy cows. However, grazing pasture-based systems are utilised by only 10% of milk production facilities across the globe3.
Therefore grass-fed dairy milk is not currently a mass market product. However, Mintel reports that it represents an area of growth within the dairy milk market11.
Public belief of improved environmental and animal welfare issues associated with grazing appears to be the main driver behind this growing demand for grass-fed dairy and beef.
There are restrictions which may inhibit or delay the expansion of pasture-based systems in some parts of the world, such as insufficient land for increased pasture feed requirements, but this has not restricted the growth of demand in these regions.
For example, imports of grass-finished beef to the US from Australia largely surpass the domestic US grass-finished beef supply.
The grass-fed beef market is growing at a rapid rate of 20%-35% per year in the US and is encouraging US suppliers to consider shifting domestic production to grass-finished beef12.
So: are grass-fed dairy products really better for us? Data from this study and a growing body of additional studies suggest the answer is yes.
The benefits of grass-fed dairy extend beyond enhanced protein quality and quantity, the improved nutritional profile may in fact also improve human health.
Consumers are increasingly exploring diet alterations as an aid to help reduce disease risks or to slow their progression.
Pasture-based systems offer a unique solution in this space for these health-conscious consumers as well as for farmers looking to expand with this new growing demand.
Food allergy is a significant public health issue worldwide. Every three minutes, a food allergy reaction sends someone to the emergency room in the U.S.. About 17 million Europeans suffer from food allergies, with 3.5 million of them less than 25 years of age. The number of children with allergies has doubled in the last ten years in Europe, and visits to emergency room have increased seven-fold.
What are food allergies?
A food allergy happens when the immune system attacks harmless proteins in foods. Unlike a food allergy, an intolerance does not involve the immune system. It is a problem that affects people who have trouble digesting certain ingredients in foods. Lactose intolerance, a problem digesting milk sugar, is the most common intolerance. It is caused by a deficiency of lactase enzyme, which digests lactose sugar, and typically has less severe symptoms than a food allergy.
Food allergies can be fatal. An allergic reaction to food can affect the skin, the gastrointestinal tract, the respiratory tract and, in the most serious cases, the cardiovascular system. Reactions can range from mild to severe, including the potentially lifethreatening condition anaphylaxis. Certain foods are more likely to cause dangerous reactions. For example, peanut, tree nut, shellfish, and fish allergies are usually more severe than fruit or vegetable allergies. Severity may be related to the amount eaten, with more dangerous symptoms following a larger amount ingested.
A person can develop a food allergy at any age. However, food allergies most often develop in infancy and childhood. Genetic predisposition (allergies running in families) and environmental factors (exposure to foods, components of the diet, and other factors) play a role.
Any food can cause food allergies. Over 170 have been noted to cause reaction. We hear so much about peanut allergy because it is widespread and usually persistent, and it accounts for most of the reported fatal reactions to foods. Peanuts, tree nuts, fish and shellfish cause the majority of allergic reactions in adults. In children 90% of the reactions are caused by cow’s milk, chicken’s eggs, wheat, peanuts, tree nuts and soybean protein.
Symptoms of allergic reactions
Mild to moderate
- Hives
- Redness of the skin near mouth and eyes
- Itchy mouth or ear canal
- Nausea, vomiting, or stomach pain
- Sneezing or a dry cough
Severe
- Trouble swallowing
- Shortness of breath, wheezing
- Feeling faint or passing out
- Chest pain
Food allergy labelling around the world
As the current treatment for food allergy involves dietary exclusion of the problem food, information for food‐allergic consumers provided on food labels about the nature of allergenic ingredients is important for the management of their condition. Consumers with food allergies and food intolerances rely on food labelling to enable them to make informed choices about the foods they eat.
A number of countries and regulatory bodies have recognized the importance of providing this information by enacting laws, regulations or standards for food allergen labelling of “priority allergens”. However, different governments and organizations have undertaken different approaches in identifying these “priority allergens” and in designing labelling declaration regulatory frameworks. Increasing volumes of international food trade suggests that there would be value in supporting sensitive consumers by harmonizing (to the extent possible) these regulatory frameworks. The foods that are currently identified as priority allergens in different regulatory frameworks are shown in the table below.
Food labelling information is vitally important for those individuals who have food allergies to enable them to make informed choices about the foods they eat. Differences in the patterns of sensitivity country to country make it unlikely that a single list of allergens will be appropriate for all jurisdictions.
1 Mackerel is the only fish listed.
2 Crab, shrimp, prawn are the only crustaceans listed.
3 Walnut is the only tree nut listed.
4 Squid, clam, oyster, abalone, mussel.
5 Clams.
6 For Canada – directly added or ≥10 mg/kg; For Brazil – no limit; Others ≥10 mg/kg.
In today’s marketplace, consumer demand for dairy-free foods like soy- or nut-based beverages seems ever growing.
Contrary to this movement, the scientific evidence for dairy as a key component of a healthy diet has never been stronger.
Studies continue to show that the quality of dairy milk protein is unrivalled and dairy remains a major source of essential nutrients lacking in many of our diets, such as calcium, potassium and vitamin D.
A recent review paper found that dairy’s rich nutrient content is associated with improved bone, cardiometabolic, cognitive and digestive health (Hess, JM et al. 2016).
Why, then, have we seen consumers shifting away from such a nutrient rich food?
It is difficult to identify one specific reason – trendiness and perceived health benefits of dairy-free diets are certainly two key drivers, but the good news is that it’s not all doom and gloom on the horizon.
According to a report by New Nutrition Business, the future for dairy is positive.
The changing dynamics in the marketplace, combined with continued positive scientific support for dairy, make it a great time to take a closer look into the essential role dairy plays in healthy diets throughout the life cycle.
Dairy’s Role in Health Begins Early in Life
Dairy is often one of the first complimentary foods introduced into the diet in infancy following the period of exclusive breastfeeding, which is globally recommended for at least the first six months of life.
While cow’s milk is not recommended as a beverage until after the child’s first birthday, cheese and yogurt can be included in the child’s first foods.
For more information on getting children to eat those first foods, take a look at our blog on Turning Fussy Young Eaters into Foodies.
The Food and Agriculture Organisation (FAO) of the United Nations notes that the protein, vitamins, minerals and lactose in dairy products help support a child’s growth and development.
Specific dietary guidance for dairy intake in early childhood varies from country to country.
Dietary Guidelines for Americans, for example, recommend 2 – 2.5 cup-equivalents of dairy products per day for children between 2 and 8 years of age.
These dairy products can include milk, fortified soy beverages, yogurt and cheeses, but dairy items low in calcium, such as dairy-based desserts are discouraged.
Most other countries recommend two or more servings for all ages over 2 years. In the event that diet alone does not meet the needs of children, the WHO advises that calcium-fortified foods and nutrient supplementation may help provide adequate amounts of micronutrients.
During adolescence, dairy can provide many nutrients that are critical to support the rapid growth an development of this life stage. For instance, up to 90% of peak bone density is achieved by the time we reach 18-20 years of age.
Sufficient intake of calcium during this time is critical to support this rapid bone growth and may help protect against loss of bone mass and osteoporosis in adulthood.
Dairy products are an important food source because their calcium is more efficiently absorbed than calcium from plant-based foods.
Other important dairy nutrients that support growth and development include protein, phosphorus, potassium, magnesium, zinc and vitamin D.
Not Just For Kids
The calcium and protein combination found in dairy appears to be beneficial all the way into our later years. These nutrients work together to protect aging bones and reduce the risk of fracture.
Dairy effects on bone are particularly strong when adult populations with low daily calcium intake increase dairy consumption.
Sarcopenia, the loss of muscle mass and strength associated with aging, often occurs hand in hand with osteoporosis, where bones become brittle and fragile.
It’s thought that many older adults consume too little protein and that a higher protein intake could reduce the risk of sarcopenia. S
tronger muscles also help protect joints. The protein in dairy products supplies all essential amino acids in a bioavailable and digestible matrix, making it one of the highest quality proteins available.
Metabolic syndrome, the name for a group of conditions, including abdominal obesity, hypertension and hyperglycaemia, is a growing global health threat affecting all life stages.
Several research groups have associated dairy foods, including higher fat items such as whole milk and cheese, with lower risk of abdominal obesity.
Dairy products appear to help lower blood pressure and are a key element of the Dietary Approaches to Stop Hypertension (DASH) diet for preventing and treating hypertension.
This is likely due to the combination of minerals and protein found in dairy. Dairy fats may also support healthy blood cholesterol levels.
Further research is needed to assess the relationship between dairy products and management of blood glucose.
Key Dairy Messages for Consumers
To meet general recommendations for dairy products and their nutrients:
- Aim for at least two daily servings of milk, yogurt, cheese and foods prepared with them. When using dairy substitutes, choose those that are fortified to match the protein, calcium and other nutrients in cow’s milk.
- Opt for dairy products that are low in both added sugars and sugar substitutes. Limit dairy desserts.
- Until the relationship between dairy fat and health is better understood, select mostly lower-fat dairy products.
- When consuming full-fat dairy products, avoid those that do not provide adequate calcium and balance calories by cutting back on saturated fats, solid fats and/or added sugars elsewhere in your diet.
The science supporting the contribution of dairy’s rich nutrient profile to positive health outcomes, combined with dairy’s presence provides a perfect platform for growth in the dairy market in coming years.
Re-imagining traditional dairy products to fit other market trends, such as snacking, is one way the industry may be able to effectively deliver the nutrition of dairy to consumers.
With the inclusion of recommendations for added sugar intake in the Dietary Guidelines for Americans, sugar reduction may also be a critical step in coming years for dairy products in North American markets.
Ultimately, there is room for creativity and innovation in the dairy market horizon and it is essential for us to consider the most effective way to deliver the nutritional benefits of dairy to consumers.