We are all aware of the many advantages of milk. Whether we add it to a protein shake, create low-fat yogurt with it, or consume it straight, it improves our health. Milk is often among the healthiest complements to many cuisines and is one of the most commonly utilized components.
Learn more about the plethora of advantages milk provides, as well as other intriguing facts about milk.
Health Advantages Of Consuming Milk
1. Builds Stronger Bones
It is essential to develop a strong skeleton and preserve healthy bones from prenatal life through maturity (including menopause). This avoids osteoporosis, bone loss, and the associated brittleness. During peak development in early adolescence, the body may need up to 400 mg of calcium daily!
Don’t forget that you also need vitamin D and magnesium to prevent bone loss. This is particularly true for menopausal women, since estrogen fluctuations may cause bone loss (down in bone density).
Milk consumption may provide the remedy. 100 grams of milk contains between 120 and 124 milligrams of calcium and 11 to 14 milligrams of magnesium, or 40 percent and 10 percent of the recommended daily allowance, respectively. Woah!
2. Cure For Stomach Ailments And Heartburn
About 3% of bovine milk is composed of protein, of which 80% is composed of casein. Casein’s principal function is to transport minerals to certain places.
Casein, for instance, binds calcium and phosphorus and transports them to the digestive system. These minerals stimulate the release of digestive fluids in the stomach, hence accelerating digestion.
Casein is also compatible with peptides, which are short sequences of amino acids. These casein-peptide complexes suppress pathogen assaults in the gastrointestinal system by secreting mucin that entraps the pathogens. Therefore, calcium and milk proteins help cure indigestion, gastritis, ulcers, GERD-related discomfort, bacterial infections, and even stomach malignancies.
3. Purifies the Skin
Whole milk is a source of soluble whey proteins. Several of them, such as lactoferrin, possess powerful anti-inflammatory properties. Lactoferrin-rich fermented milk used topically helps treat inflammatory disorders such as acne vulgaris.
In addition to preventing and successfully treating acne, psoriasis, pathogenic skin infections, lesions, and breakouts, low-fat skim milk may prevent and manage acne, psoriasis, pathogenic skin infections, lesions, and outbreaks. This is because skim milk contains tiny amounts of fat and triglycerides. In one research, milk application decreased the skin’s sebum level by 31%!
Did we overlook vitamin D?
Vitamin D, which is synonymous with milk, protects the skin from UV rays. Optimal levels of vitamin D protect against sunburn and melanoma (skin cancer).
4. Enhances Heart Health
Daily consumption of 200-300 mL of milk was shown to reduce the incidence of heart disease by 7 percent. Low-fat milk may enhance good cholesterol (HDL) levels and decrease bad cholesterol (LDL) levels (LDL). Therefore, there are no blocked blood vessels.
Additionally, milk’s plentiful calcium dilates blood arteries and strengthens heart muscles. In conclusion, consuming low-fat milk beginning in childhood helps avoid atherosclerosis, coronary artery disease, angina, and other life-threatening heart disorders. Milk includes potassium, which aids in the regulation and maintenance of blood pressure, and is rich with other necessary minerals.
Rember, despite its fat level, milk contains around 300 milligrams of calcium per serving (8 fl. oz).
The following amount of milk (or its equivalent) is suggested daily to satisfy calcium requirements:
Children aged 4 to 8: 3 servings Children aged 9 to 18: four servings Adults (19 to 50 years of age): three servings Adults (age 50+): four servings
5. Lowers Risk Of Diabetes
There are several theories concerning milk and type 2 diabetes. Despite the need for more investigation, several ideas explain the influence of milk on such chronic conditions.
This time (again! ), calcium, magnesium, and peptides are the heroes. These chemicals change your body’s glucose tolerance and insulin sensitivity.
Additionally, the whey proteins in milk enhance satiety and appetite regulation. This prevents you from overeating and inviting weight. With such regulation, it is possible to prevent lipid peroxidation, organ inflammation, and diabetes. This is only true if you drink milk!
6. Promotes restful sleep
Numerous individuals feel that drinking hot water facilitates restful slumber. Replace it with hot milk and you will notice the difference.
Multiple studies indicate that consuming hot milk before bedtime minimizes minor sleep movements. Small motions may be caused by hunger, a rapid neurotransmitter release, or undiscovered physiological processes.
These little motions disrupt your sleep and make you irritable. Many hypotheses also explain how Lactobacillus-fermented milk may regulate hunger contractions, relax the gastrointestinal system, and improve sleep quality.
Components of milk
Milk is an intricate fluid. Milk, regardless of its origin, contains fat, protein, lactose, and ash. Other ingredients include water, vitamins, and minerals. Each source contains these nutrients in different proportions.
The content of milk varies depending on the stage of lactation within each source. This occurs because the dietary needs of a newborn are different from those of a 12-month-old child.
The nutritional profile also relies on the level of evolution of the gastrointestinal system of each species’ progeny.
These days you can obtain “customised” milk. You name the condition, and there is a fortified or toned milk variant for it.
For the majority of people, milk is their first passion. We just cannot exist without it. However, there are a few individuals whose primary opponent is milk. A little amount of milk or milk derivatives might be problematic.
This indicates lactose intolerance. Learn more about lactose intolerance and other hazards related to milk consumption by reading on.
Does Milk Possess Side Effects And Dangers?
1. Lactose Intolerance
Lactose is the sugar present in milk and other dairy products. The lactase enzyme is produced by the small intestine to convert lactose into glucose. When lactase production is inadequate, the stomach cannot efficiently absorb lactose, resulting in lactose intolerance.
And this is when lactose goes through the gut undigested. When it enters the colon, the colon’s microorganisms break it down to make glucose, but fluid and gas are also produced. Thus, the typical symptoms of lactose intolerance include bloating, diarrhea, gas, nausea, and abdominal pain.
2. Acidity And Stomach Cancer
There are a few studies that contradict the claim that drinking milk helps prevent gastritis and ulcers, but they are limited.
As casein in milk aids in transporting minerals and peptides to the intestines, it might stimulate the formation of excessive gastric juices. This alters the stomach’s pH equilibrium.
This feedback action of milk might worsen peptic ulcers rather than cure them. The accumulation of such a pH imbalance in the gut might, in the worst instance, result in gastric cancer.
3. Milk Allergy
Milk allergy is the immune system’s response to one or more milk proteins. Even if a person consumes a tiny quantity of milk or milk products, they may have a life-threatening allergic response.
Lactose intolerance is more prevalent in adolescence and maturity, while milk allergy is more prevalent in newborns or one-year-olds.
4. Hormonal Disproportion
Bovine (cow and buffalo) milk contains hormones that are naturally produced by the animal. One such hormone that is prevalent in milk is estrogen.
Your body already generates estrogen for certain functions. Excess estrogen in milk may create problems, particularly in males. Some studies indicate that estrogen in milk may promote breast, prostate, and testicular cancers.
5. Infections Due to Bacteria
Raw milk from a cow, goat, sheep, or buffalo may induce acute and chronic diseases caused by pathogens. Dangerous bacteria such as Salmonella, E. coli, Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella, and Listeria are present in unpasteurized milk.
Typically, bacteria in unpasteurized milk may induce vomiting, diarrhea (sometimes bloody), stomach discomfort, fever, headache, and body pains. Rarely, it may also cause serious or even life-threatening conditions, such as paralysis, hemolytic uremic syndrome, renal failure, stroke, or even death.
It’s perplexing and frightening! Then, should we consume milk or not?
The advantages of milk exceed the hazards. Therefore, milk consumption is necessary.
However, take in mind the following:
- Check whether you are lactose intolerant or allergic to milk or proteins.
- Is the milk pasteurized and treated thoroughly?
- What kind of animal provides the milk: cow, buffalo, goat, or sheep?
- What is the milk’s fat content?
- Is the brand trustworthy?
Milk has many benefits. Its calcium content strengthens bones. It reduces osteoporosis and bone loss. Milk’s calcium builds heart muscles and promotes cardiovascular health. It raises HDL cholesterol and lowers LDL. Milk may alleviate GI problems including indigestion. Moderate milk consumption may minimize diabetes risk. It cleanses skin and promotes sleep. In some people, milk may cause lactose intolerance, milk allergy, hormonal imbalance, and bacterial infection. Therefore, be careful. If you’re not allergic to milk, drink it in moderation.
Frequently Asked Questions
What is the optimal time of day to consume milk?
If you want to increase muscle and strength, the morning is the optimum time to consume milk. Typically, you engage in greater physical activity in the morning. If you want to enhance your sleep, digestion, and gut health, you should sleep at night.
In the absence of sufficient studies, determining how it works for you is the best method to determine — at least for grownups.
Can milk be consumed on an empty stomach?
Yes, milk may be had first thing in the morning. If you are not lactose sensitive, milk should be OK, however, it may be a little difficult to digest.
In contrast, other studies recommend detoxing first. Begin the day with lemon juice or cider vinegar. It aids in maintaining the gut’s pH and prepares it for the day’s stomach action. After this cleanse, milk is still a viable choice.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.