Food

Health Benefits of Milk

The milk is a food admired around the world for millennia. It’s a nutrient-packed compound that mammals make to feed their babies. The most consumed types are cows, sheep and goats.

Milk consumption is more frequent in Western countries. Milk intake is a much discussed item in the sphere of nutrition, so you may wonder if it is healthy or harmful.

But, in fact, milk helps the body a lot. However, have you ever sat down and thought about what milk really does for your health? Well, it’s time to find out. Discovering the benefits of milk can lead you to drink more of this white gold every day.

Thus, cow’s milk has always been associated with good nutrition, making it one of the most consumed beverages in the world. Its health benefits can be obtained with direct ingestion or consumption of dairy products such as cheese, butter, ice cream, cream cheese, flavored milk or dulce de leche.

In other words, on the planet, there are more than 6 billion people who regularly consume some type of food based on animal milk, which is one of the essential elements of the human diet, as the animals that generate milk are in almost every continent and countries.

MILK PROPERTIES

Milk is a liquid that mammals create in the mammary glands to feed their young. The reason they have this is because their babies must naturally consume something nutritious until they are strong and old enough to hunt by themselves or eat what their parents normally eat.

However, humans also have this ability, which is why humanity has begun to explore the milk of other animals, in the hope that it will continue to nourish them throughout their lives, rather than just in the beginning. Cow’s milk is still the most available, while that of other species such as camels, reindeer, buffalo and goats is quite difficult to obtain.

However, the nutritional value of milk is so well known that people around the world include it as an essential part of their diet. Therefore, adding it to your daily diet can also help you achieve well-balanced nutrition.

Milk is a perfect source of nutrients and most of the caloric content comes from the natural sugars found in it. They are essential for the overall functioning and health of the body, and they reduce the chances of various deficiencies, increasing health in many ways.

MILK NUTRIENTS

Serving: 200 ml (one cup) whole milk

Calories: 128 kcal Proteins: 6.5 grams Total Fats: 7.3 grams Carbohydrates: 9.3 grams Calcium: 238 milligrams Magnesium: 26 milligrams Potassium: 302 milligrams Phosphorus: 186 milligramsSodium: 98 milligrams Vitamin C: 3 milligrams Vitamin A: 66 micrograms Saturated Fats: 4.5 grams Monounsaturated Fats: 2.1 grams Polyunsaturated Fats: 0.27 grams Cholesterol: 28 milligrams

MILK BENEFITS

The health benefits of milk include improved bone strength, a smoother skin and a stronger immune system, as well as helping to prevent diseases such as osteoporosis, hypertension, obesity, tooth decay, respiratory problems, dehydration and even certain forms of cancer.

The health-beneficial nutrients obtained from milk are essential for the human body and help to prevent a range of chronic diseases. Deficiency of this substance can cause severe anemia, osteoporosis, and other related illnesses. Therefore, some other advantages of milk consumption are:

  • Incredible Skin – Cleopatra knew what she was doing when she was bathed in milk, as it helps to keep her skin soft and glowing. This is thanks to the many vitamins and nutrients essential for dermis health. However, it is not necessary to fill a bathtub with milk and relax, but drinking at least two glasses a day will provide this benefit.
  • Strong teeth – Milk is the best source of calcium, and that’s exactly what your teeth need. Also, milk helps prevent cavities. Calcium can only be absorbed into the body when vitamin D is present, so make sure the milk you drink is fortified with vitamin D.
  • Weight loss – Studies have shown that women who drink milk daily are more likely to lose weight than those who don’t. If you’re looking for a healthy snack or a tasty appetizer, have a glass of milk. It is also recommended that you have a glass during dinner or when eating fruit.
  • Reduces stress – Thanks to the many vitamins and minerals in milk, it can act as a tranquilizer. After a long, hard day at the office, sit down and drink a warm glass of milk. This helps to relieve muscle tension and calm the nerves.
  • Relieves PMS Symptoms – Many women suffer from PMS symptoms. Milk has been proven to relax the body and reduce the negative effects that women experience during the menstrual cycle.
  • Eliminates heartburn – There are many foods that contain acids and cause people to suffer from heartburn. One of the simple and most delicious ways to relieve this pain is to drink a glass of milk. The cool feeling and thick consistency of milk helps coat the esophagus and stomach to prevent heartburn.

IMPORTANCE OF MILK

Drinking milk is essential for maintaining good health, as well as providing energy and strength to carry out normal activities. It is the best source of calcium for all age groups and calcium is considered the most important mineral in the healthy growth, function, repair and durability of bones and the skeletal system.

It will always play a significant role in people’s diets, as a way to prevent calcium deficiency or osteoporosis. Therefore, adults and children can consume milk according to the tips below:

RECOMMENDED AMOUNT OF MILK

Taking into account the numerous health benefits that milk and dairy products offer, the low cost per serving and the amount of nutrients obtained, one can conclude that milk and dairy products are an essential part of a healthy diet.

There is no other food or drink that provides the same unique group of nutrients/components, with their unique connections, provided by milk. Therefore, the recommended daily amount for intake should be, taking into account that each 200 ml of milk has about 240 milligrams of calcium:

age groupThe amount
kid500 milligrams calcium/day
teenager1300 milligrams calcium/day
adultUp to 1200 milligrams calcium/day

DIFFERENT TYPES OF MILK

The types of existing milk that are best known and consumed by people are:

  • Pasteurized milk – with heat treatment, found in whole, semi-skimmed and skimmed versions.
  • UHT or long-life milk  like pasteurized milk, it undergoes heat treatment and can be consumed in whole, semi-skimmed and skimmed versions.
  • Powdered milk – undergoes drying and concentration treatments. It results from the dehydration of whole cow’s milk, partially skimmed or skimmed.
  • Fortified milk – compound that undergoes heat treatment and receives rapid cooling, losing, like powdered milk, some nutrients and B-complex vitamins.
  • Whole milk  this milk does not undergo a chemical process to remove the fat, which is why it is most recommended for children and young people.
  • Semi-skimmed milk – compared to whole milk , it has a reduction in fat. However, with more lipids than skimmed, good for slimming and with the same amounts of calcium and proteins as the wholemeal.
  • Skimmed milk – greater reduction in fat than semi- skimmed milk , being also a great option to lose weight.

HOW TO CONSUME MILK

For children and teenagers, whole milk is the most recommended, as the substance has more vitamins A, B and K, and fat is crucial for the formation of the youthful nervous system.

Adults in ideal weight can also opt for the full weight, leaving the skimmed and semi-skimmed versions for those who are obese or overweight.

The elderly, on the other hand, should consume lactose-reduced milk, as the reduction in the intestinal mucosa, due to age, can impair lactose digestion.

COMBINATIONS WITH MILK

When making combinations with milk, the best known and most successful are:

  • Milk + honey – recommended for those who want to fall asleep. This is due to tryptophan, a substance found in milk that provides tranquility and well-being, and honey has simple carbohydrates that help sleep and facilitate the absorption of tryptophan.
  • Milk + chocolate – helps after exercise because this combination helps build muscle, reduce fat and improve performance. Thus, carbohydrates and proteins present in these compounds replenish the store of sugars and reduce muscle breakdown.
  • Milk + cinnamon – includes benefits to milk due to its antimicrobial action, which helps to control blood glucose, reduce triglyceride and cholesterol levels. Helping digestion and blood circulation. However, milk cannot be too hot as it will greatly diminish the nutrients in cinnamon.

FOOD WITH MILK

Milk and dairy foods are healthy products and considered to be rich in nutrients because they serve as good sources of calcium and vitamin D, as well as protein and other essential nutrients.

Thus, dairy products, milk and any of the foods made with milk, including butter, cheese, ice cream, yogurt and condensed and dry milk. This compound has been used by humans since the beginning of time produced to provide nutritious fresh and stored foods.

However, most milk is placed in the most stable dairy products in world trade, such as butter, cheese, powdered milk, ice cream and condensed milk.

Some dairy items have impressive levels of two things many of us need: calcium and protein. We’re sorry to say that ice cream falls a little short of these two nutrients, but low-fat milk, yogurt, cottage cheese, and low-fat cheese include a plethora of protein and calcium in every serving.

Just one cup of low-fat, low-fat yogurt, for example, provides one-third of the recommended daily intake of calcium, plus 17% of the estimated daily protein intake.

RECIPES WITH MILK

Milk is one of the most versatile of all foods. It is delicious on its own as a drink or can be used as a base for hot chocolate, smoothies, specialty coffees or a tasty milkshake. But milk is much more than just a drink.

It can be used to make creamy soups, soft and smooth sauces and crunchy pasta. It can also be used as a base to make delicious desserts, creams, puddings and mousses. Its uses are virtually unlimited.

MILK HARM

Some people may have lactose intolerance and problems digesting milk because of the substance found in it. Thus, symptoms of lactose intolerance include bloating, stomach pain, gas, and diarrhea.

For children, it is advisable to consult a doctor as this is not so common among little ones. For adults, lactose-free milk and its products are readily available on the market.

People with this problem can also drink soy or almond milk varieties to avoid lactose, and still receive many of the same benefits.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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