Author : Dr. P. D. GUPTA
Former Director Grade Scientist, Centre for Cellular and Molecular Biology, Hyderabad, India
www.daylifenews.in
Drinking Milk Can Improve Your Health: There are many food items are classified as superfoods, The two-animal products, namely, Honey and Milk modern vegies do not put them in vegetarian categories, Jains also do not take honey but take milk. But real dairy milk is one of the original superfoods. Milk is good because there are many benefits to milk’s nutrients that help serve up a well-balanced eating plan. Milk and other dairy foods provide fat-soluble antioxidants that are lacking in plant foods and are essential for combating oxidative stress in the brain, heart, nervous tissue, and lungs. Milk’s fat- and water-soluble antioxidants work together to protect against oxidation damage throughout the body.
By definition, milk is a nutrient-rich fluid that female mammals produce to feed their young. It’s loaded with important nutrients and a great source of protein. Drinking milk may be good for your bones and even for weight loss. Milk is often referred to as nature’s perfect drink. Boasting nine essential nutrients milk has a complete panel of nutrition for any age person.
Milk has been enjoyed throughout the world for thousands of years. The most commonly consumed types come from cows, sheep and goats. Here in Rajasthan and some Arabian countries people also considered healthy drink.
Milk is Packed with Nutrients:
- Milk is an excellent source of vitamins and minerals Just one cup (244 grams) of whole cow’s milk contains
· Calories: 146
· Protein: 8 gram
· Fat: 8 grams
· Calcium: 28%
· Vitamin D: 24%
· Riboflavin (B2): 26%
· Vitamin B12: 18%
· Potassium: 10%
· Phosphorus: 22%
· Selenium: 13%
It provides vitamins such as, B1, B12, A, D, minerals like, potassium, calcium, magnesium, zinc, which are lacking in many diets. Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s. Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease.
The nutritional content of milk varies, depending on factors the diet and treatment of the cow it came from.
For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress. - It’s A Good Source of Quality Protein
Milk is a rich source of protein, with just one cup containing 8 grams. Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level Protein is necessary for many vital functions in the body; it promotes growth and development, cellular repair and immune system regulation. There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins.
Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20% Whey protein contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise. Drinking milk is associated with a lower risk of age-related muscle loss.
In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults, not only that but also boost muscle repair in athletes.
In fact, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness. Plus, it’s a natural alternative to highly processed protein drinks marketed toward post-workout recovery. - Milk Benefits Bone Health
Drinking milk has long been associated with healthy bones. This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2. All of these nutrients are essential for maintaining strong, healthy bones.
Approximately 99% of our body’s calcium is stored in our bones and teeth ilk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium. Adding milk and dairy products to our diet may prevent bone diseases like osteoporosis. Studies have linked milk and dairy to a lower risk of osteoporosis and fractures, especially in older adults.
In fact, protein makes up about 50% of bone volume and around one-third of bone mass. Evidence suggests that eating more protein may protect against bone loss, especially in women who do not consume enough dietary calcium particularly in menopause period. - Helps Prevent Obesity
Several studies have linked milk intake to a lower risk of obesity. Interestingly, this benefit has only been associated with whole milk. A study in 145 three-year-old Latino children found that higher milk-fat consumption was associated with a lower risk of childhood obesity.
Another study including over 18,000 middle-aged and elderly women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity.
Milk contains a variety of components that may contribute to weight loss and prevent weight gain. For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating. Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production. Additionally, many studies have associated diets rich in calcium with a lower risk of obesity. Evidence suggests that people with a higher intake of dietary calcium have a lower risk of being overweight or obese. Studies have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body. - Milk Is a Versatile Ingredient
Milk is a nutritious beverage that provides a number of health benefits. Moreover, it’s a versatile ingredient that can be easily added to your diet. Aside from drinking milk, try these ideas for incorporating it into your daily routine:
Smoothies: It makes an excellent, high-protein base for healthy
smoothies. Try combining it with greens and a small amount of fruit for a nutritious snack.
oatmeal: It provides a tasty, more nutritious alternative to water when making your morning oatmeal or hot cereal.
Coffee: Adding it to your morning coffee or tea will give your beverage a boost of beneficial nutrients.
Soups: Try adding it to your favourite soup recipe for added flavour and nutrition.
If you’re not a fan of milk, there are other dairy products that have similar nutrient profiles.
For example, unsweetened yogurt made from milk contains the same amount of protein, calcium and phosphorus. Yogurt is a healthy and versatile alternative to processed dips and toppings. (The author has his own study and views)