5 benefits of drinking milk that will surprise you

 

Introduction

Milk has been consumed by humans for thousands of years and is a nutrient-rich fluid produced by female mammals to nourish their young. It is a common beverage in Western countries, with cow's milk being the most frequently consumed type. However, the health benefits of milk have been the subject of debate in the nutrition world. In this article, we will explore five science-backed ways that drinking milk can improve your health.

1. Milk Is Packed With Nutrients

Milk is a nutritional powerhouse, containing a wide array of important nutrients that are essential for optimal health. Just one cup of whole cow's milk provides a significant amount of key nutrients:

• Calories:

  146
• Protein:

  8 grams
• Fat:

  8 grams
• Calcium:

  28% of the recommended daily allowance (RDA)
• Vitamin D:

  24% of the RDA
• Riboflavin (B2):

  26% of the RDA
• Vitamin B12:

  18% of the RDA
• Potassium:

  10% of the RDA
• Phosphorus:

  22% of the RDA
• Selenium:

  13% of the RDA

In addition to these nutrients, milk is also an excellent source of vitamins A, magnesium, zinc, and thiamine (B1). It contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s. Conjugated linoleic acid and omega-3 fatty acids have been linked to numerous health benefits, such as a reduced risk of diabetes and heart disease.

It's important to note that the nutritional content of milk can vary depending on various factors, such as the fat content and the diet and treatment of the cows. For example, milk from grass-fed cows contains higher amounts of conjugated linoleic acid and omega-3 fatty acids. Organic and grass-fed cow's milk also contains higher levels of antioxidants, such as vitamin E and beta-carotene, which have anti-inflammatory properties.

2. Milk Is a Good Source of Quality Protein

Protein is essential for various functions in the body, including growth, repair, and immune system regulation. Milk is a rich source of protein, with one cup containing 8 grams. It is considered a "complete protein" because it contains all nine essential amino acids that the body needs to function optimally.

There are two main types of protein found in milk: casein and whey protein. Casein makes up the majority of the protein found in cow's milk, while whey accounts for around 20%. Both types of protein are considered high-quality proteins.

Whey protein contains branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, which have been linked to various health benefits. BCAAs are particularly beneficial for building muscle, preventing muscle loss, and providing fuel during exercise. Several studies have shown that drinking milk can help reduce age-related muscle loss and promote muscle repair after exercise.

Additionally, milk is a natural alternative to highly processed protein drinks marketed for post-workout recovery. It has been shown to decrease muscle damage, increase strength, and reduce muscle soreness when consumed after exercise.

3. Milk Benefits Bone Health

Milk has long been associated with healthy bones due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein, and vitamin K2 (found in grass-fed, full-fat dairy). These nutrients are essential for maintaining strong and healthy bones.

Approximately 99% of the body's calcium is stored in the bones and teeth. Milk is an excellent source of the nutrients needed to properly absorb calcium, such as vitamin D, vitamin K, phosphorus, and magnesium. Adding milk and dairy products to your diet may help prevent bone diseases like osteoporosis.

Several studies have linked milk and dairy consumption to a lower risk of osteoporosis and fractures, especially in older adults. Protein, which makes up about 50% of bone volume and one-third of bone mass, is also important for bone health. Higher protein intake has been associated with a reduced risk of bone loss, particularly in women who don't consume enough dietary calcium.

4. Helps Prevent Weight Gain

Contrary to popular belief, several studies have linked milk consumption to a lower risk of obesity, particularly when it comes to whole milk. For example, a study in 145 three-year-old children found that higher consumption of milk fat was associated with a lower risk of childhood obesity.

Milk contains various components that may contribute to weight loss and prevent weight gain. Its high protein content helps to increase satiety and reduce overeating. Conjugated linoleic acid, found in milk, has been studied for its ability to promote fat breakdown and inhibit fat production.

Furthermore, diets rich in calcium have been associated with a lower risk of obesity. Studies have shown that higher dietary calcium intake promotes fat breakdown and inhibits fat absorption in the body.

It's important to note that these weight management benefits have been primarily associated with whole milk. Skim or low-fat milk may not confer the same benefits due to their reduced fat content.

5. Milk Is a Versatile Ingredient

In addition to its health benefits, milk is a versatile ingredient that can be easily incorporated into your diet in various ways. Here are some ideas for incorporating milk into your daily routine:

• Smoothies:

  Use milk as a high-protein base for healthy smoothies. Combine it with greens and a small amount of fruit for a nutritious snack.
• Oatmeal:

  Use milk instead of water when making your morning oatmeal or hot cereal for added taste and nutrition.
• Coffee and Tea:

  Add milk to your morning coffee or tea to enhance the flavor and provide additional nutrients.
• Soups:

  Use milk as a base for your favorite soup recipes to add creaminess and nutritional value.

If you're not a fan of milk, there are other dairy products that offer similar nutrient profiles, such as unsweetened yogurt made from milk. Yogurt is a healthy and versatile alternative to processed dips and toppings.

It's important to note that if you choose to consume milk alternatives, such as almond milk or soy milk, be aware that many of these products contain added ingredients like sweeteners, artificial flavors, preservatives, and thickeners. Opt for unsweetened varieties with limited ingredients to minimize added sugar intake.

Conclusion

Milk is a nutrient-rich beverage that offers several health benefits. It is packed with important nutrients like calcium, protein, B vitamins, potassium, and vitamin D. Drinking milk and consuming dairy products may help prevent osteoporosis, promote bone health, aid in weight management, and provide a source of quality protein.

However, it's important to note that milk is not suitable for everyone. Some people may be lactose intolerant and unable to digest milk, while others choose to avoid dairy products due to dietary restrictions, health concerns, or ethical reasons. In such cases, there are various nondairy milk alternatives available, but it's important to choose products with limited ingredients and minimal added sugars.

If you're able to tolerate milk, incorporating it into your diet can be a beneficial way to improve your overall health and well-being. Whether you choose to drink it, add it to your favorite recipes, or enjoy it in the form of yogurt, milk can be a versatile and nutritious addition to your daily routine.

Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have specific dietary restrictions or medical conditions.