Milk, Cream, and Yogurt: How Dairy Affects Phytonutrient Absorption

Phytonutrients in foods like berries and chocolate are well-known for their health benefits, including antioxidant and anti-inflammatory properties. However, the interaction between these compounds and dairy products can significantly influence their bioavailability.

👉 key take aways:

  • Avoid combining milk or cream with antioxidant-rich foods like berries or chocolate
  • Choose yogurt as your dairy companion for fruits and other phytonutrient-rich foods
  • Consider consuming antioxidant-rich foods alone for maximum benefits

1. The Impact of Milk and Cream

Milk’s Effect on Antioxidants

  • Reduced Absorption: Studies show that consuming berries with milk significantly lowers the absorption of key antioxidant compounds such as caffeic acid
  • Protein Interference: The proteins in milk may bind to polyphenols and prevent their uptake
  • Diminished Benefits: The antioxidant capacity of blueberries is reduced when paired with milk

Heavy Cream’s Impact

  • Enhanced Reduction: Heavy cream further reduces the absorption of flavanols like catechins from chocolate
  • Fat Content Correlation: Higher fat content leads to greater reduction in absorption
  • Delayed Processing: When strawberries are consumed with cream, the absorption of anthocyanins is delayed, though total absorption remains similar

2. The Yogurt Exception

Probiotic Benefits

  • Enhanced Absorption: Unlike milk, yogurt improves nutrient absorption, particularly for minerals like zinc
  • Fermentation Advantage: The fermentation process may counteract the protein-phytonutrient interactions seen in milk
  • Gut Health: Probiotics in yogurt support a healthy gut microbiome, potentially improving overall nutrient absorption

Synergistic Effects

  • Improved Bioavailability: Combining yogurt with fruits can enhance the absorption of their nutrients
  • Prebiotic-Probiotic Interaction: Fruits provide prebiotics that support the probiotic benefits of yogurt
  • Enhanced Antioxidant Properties: The combination may lead to improved antioxidant activity

3. Practical Recommendations

For Maximum Nutrient Absorption

  1. Consume antioxidant-rich foods alone
  2. If combining with dairy, choose yogurt over milk or cream
  3. Allow time between consuming milk/cream and antioxidant-rich foods

Timing Considerations

  • Wait 30-60 minutes between consuming dairy and antioxidant-rich foods
  • Consider having berries or chocolate as a separate snack
  • If using yogurt, combine directly with fruits for optimal benefits

References

  1. Dimitrellou et al., 2020 : Yogurts Supplemented with Juices from Grapes and Berries
  2. Serafini et al., 2009 : Antioxidant activity of blueberry fruit is impaired by association with milk
  3. Gossai & Lau-cam, 2009 : Assessment of the effect of type of dairy product and of chocolate matrix on the oral absorption of monomeric chocolate flavanols
  4. Mullen et al., 2008 : Bioavailability of pelargonidin-3-O-glucoside and its metabolites in humans following the ingestion of strawberries with and without cream
  5. Fernandez & Marette, 2017 : Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties