Milk has been a staple of human diets for centuries, and for good reason. Not only is it delicious and versatile, but it’s also packed with essential nutrients that support overall health and wellness. In this article, we’ll explore eleven ways that drinking milk can benefit your health. From strengthening bones to boosting immunity, there’s a lot to love about this creamy, nutritious beverage. So, let’s dive in and discover the many reasons why milk is a smart choice for your health.
Nutrition facts of Milk
Calories: One cup (8 ounces or 240 milliliters) of whole milk contains about 150 calories.
Protein: Milk is an excellent source of high-quality protein, providing about 8 grams per cup.
Fat: Whole milk contains about 8 grams of fat per cup, including saturated fat and cholesterol. Skim and low-fat milk have less fat.
Vitamins and minerals: Milk is a good source of several essential vitamins and minerals, including calcium, vitamin D, vitamin A, vitamin B12, and phosphorus.
Carbohydrates: Whole milk: About 12 grams of carbohydrates per cup (8 ounces or 240 milliliters), and skim milk less.
Health Benefits of Dairy Milk
Healthy bones and teeth
Dairy milk is an exceptional source of calcium, vitamin D, and protein, which are essential nutrients for maintaining strong bones and teeth. According to the National Institute of Health, dairy milk consumption has been linked to a reduced risk of osteoporosis and fractures in adults. The calcium and casein present in milk can help to prevent tooth decay and maintain strong teeth in children. Source
Reduced risk of cardiovascular disease
A study published in the Journal of Nutrition suggested that milk as a source of beneficial nutrients such as calcium, potassium, and vitamin D have been linked to a reduced risk of cardiovascular disease. As, Potassium can help to lower blood pressure by counteracting the effects of sodium. Calcium linked to a reduced risk of cardiovascular disease and hypertension. Link
Reduces the risk of type 2 diabetes
Dairy milk may help to reduce the risk of type 2 diabetes by:
Regulating blood sugar levels: The high-quality protein and slow absorption of glucose from milk can help to regulate blood sugar levels, which can reduce the risk of type 2 diabetes.
Improving insulin sensitivity: Calcium and magnesium in milk may help to improve insulin sensitivity, which can help to prevent the development of type 2 diabetes.
Improved immunity
Dairy milk is a source of beneficial nutrients such as vitamin A, vitamin D, and protein, which can help to boost the immune system and protect against infections. According to a study published in the Journal of Nutrition, milk consumption can be linked to a reduced risk of respiratory infections in children.
Weight management
Obesity, known be a risk factor for so many nutrition-related diseases may still be tamed by moderate consumption of milk. This is so because, diary is rich in high-quality protein and other nutrients that can help to control hunger and promote satiety. Source.
Improved brain function
Dairy milk is a source of important nutrients such as choline and omega-3 fatty acids, which can help to support brain function and cognition. It has been found that dairy milk consumption was associated with a reduced risk of depression and Alzheimer’s disease in older adults.
Good for the skin
Milk contains vitamin A, vitamin D, and zinc, which are essential for maintaining healthy skin.
Decreases the risk of certain cancers
According to the study published in the British Journal of Nutrition, milk contains beneficial compounds such as lactoferrin and whey protein, which have been found to reduce the risk of certain cancers, such as colorectal cancer in adults.
Improved muscle growth and recover
Dairy milk contains high-quality protein and other nutrients that can help to support muscle growth and repair. Making it an effective post-exercise recovery drink for athletes.
Improved eye health
Dairy milk contains vitamin A and other nutrients that are important for maintaining healthy vision. Dairy milk consumption was associated with a reduced risk of age-related macular degeneration in older adults, according to research. Source .
Fights asthma and other respiratory diseases
Research has associated dairy milk consumption with a reduced risk of asthma in children. As it contains beneficial nutrients such as vitamin D and selenium, which can help to support respiratory health and reduce the risk of respiratory infections. Journal of Pediatrics
What quantity of milk can one take daily?
According to the U.S. Department of Agriculture (USDA), adults should aim for three cups (24 ounces or 710 milliliters) of dairy products per day, including milk, yogurt, and cheese. This recommendation is based on the current Dietary Guidelines for Americans.
Best time to take milk
Breakfast: Milk is a good source of protein and calcium, which can help start your day off right and provide sustained energy throughout the morning.
Post-workout: It can be an effective post-workout recovery drink, as it contains both carbohydrates and protein, which can help to replenish energy stores and repair muscle tissue.
Before bedtime: Some people find that a glass of milk before bed can help them to relax and sleep better.
Alternative to diary
Soy milk: Made from soybeans, is high in protein and has a creamy texture similar to dairy milk.
Almond milk: Made from almonds, almond milk has a nutty flavor and is a good source of vitamins A and E.
Oat milk: Made from oats, oat milk has a creamy texture and is high in fiber.
Potential Drawbacks of Dairy Milk
Lactose: Milk contains a type of sugar called lactose. People with lactose intolerance may experience digestive problems after consuming milk.
Remedy: Consider lactose-free or low-lactose dairy products, or try non-dairy alternatives such as soy milk or almond milk.
Hormones and antibiotics: Some conventional milk may contain traces of hormones and antibiotics used to treat dairy cows. Organic milk is free of these substances.
Remedy: Opt for organic dairy products that are free of hormones and antibiotics.
Digestibility: Some people find that milk is difficult to digest due to the presence of lactose, protein, or fat.
Remedy: Try smaller amounts of milk, or try fermented dairy products like yogurt or kefir, which may be easier to digest.
High fat content: Milk does contain saturated fats, which can raise cholesterol levels and increase the risk of heart disease if consumed in excess.
Remedy: Choose low-fat or skim milk, which have a lower saturated fat content, or to limit your intake of dairy milk and choose non-dairy alternatives.
Conclusion
In conclusion, milk is a nutritious and versatile food that offers a range of health benefits. However, it’s important to consider the potential risks of milk consumption, such as lactose intolerance and high levels of saturated fat and cholesterol.
Ultimately, whether milk is the right choice for you depends on your individual dietary needs, preferences, and health goals. Remember, moderation is the key. So, sip wisely and enjoy the creamy goodness of milk!
Further studies
- Journal of Strength and Conditioning Research. https://journals.lww.com/nsca-jscr/Fulltext/2013/11000/Postexercise_Recovery_With_Milk_or_Carbohydrate.20.aspx .
- Journal of Alzheimer’s Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320239/.
I think I should step up my intake o,🙃
Smiles 😁