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Dairy

It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein

High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems.

Yogurt can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.

Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. 

Custard is a variety of culinary preparations based on milk or cream cooked with egg yolk to thicken it, and sometimes also flour, corn starch, or gelatin.