Milk and cottage cheese are both familiar foods in their daily diet, especially for those who care about bone and joint health. However, between these two options, which foods brings more obvious benefits to the skeletal system?
Milk dominates calcium and vitamin D
Calcium and vitamin D are two micronutrients that play a key role in the formation and maintenance of strong bones. According to Leah Barron, a nutritionist at The Baseline Lifestyle Co. (USA), milk typically provides more calcium and vitamin D than cottage cheese.
Most US dairy products are fortified with vitamin D. A serving of milk can contain about 100 IU of vitamin D, while the same amount of cottage cheese only provides about 3 IU, Barron said. She also noted that not all types of cottage cheese are micronutrient-enhanced, so consumers need to read nutrition labels carefully if they want to use cottage cheese to support bone health.
In addition to vitamin D, milk is also an easy-to-absorb source of calcium, which helps reduce the risk of osteoporosis, especially in the elderly and postmenopausal women.
Fresh cheese stands out for its protein
While milk dominates in terms of micronutrients, cottage cheese is highly appreciated for its protein content. According to Alissa Rumsey, author of Unapologetic Eating and founder of Rumsey Nutrition Consulting (USA), protein plays an equally important role in bone structure.
There is no single food that is best for bone health. Whole cheese provides a high amount of protein, which helps support the structural foundation of bones and connective tissue, Rumsey said. She believes that for people who have difficulty meeting their daily protein needs, cottage cheese can be a useful choice.
Nutritional comparisons show that in the same serving, cottage cheese contains about three times more protein than milk, but is significantly lower in calcium and vitamin D. In addition, the sodium content in cottage cheese is often higher, which should be considered for people with blood pressure problems.
Experts agree that if the main goal is to increase calcium and vitamin D to protect bones, milk is a more convenient and effective choice. Conversely, if you prioritize protein, cottage cheese still has a place in a balanced diet.
Instead of putting these two foods on a separate scale, flexibly combining both milk and cottage cheese in your daily diet is considered a reasonable approach, helping to fully meet the nutritional needs for long-term bone health.
