16 Benefits of Milk Nutrition – Serves and Properties
“Milk Nutrition” Facts: Cow’s milk is one of the most widely consumed beverages in the world, and for most crops, it is associated with good nutrition for their populations. Currently, it is estimated that there are more than six billion people who regularly consume some kind of milk-based food from some animal in almost every country in the world. Although studies show that about a quarter of the population that has tried the milk nutrition had some kind of allergic reaction, the nutritional composition of this drink justifies its choice.
Some of the health benefits of milk nutrition include increased bone strength and softness of the skin; strengthening of the immune system and teeth; the prevention of diseases such as hypertension, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer.
Nutritional properties of milk
The benefits of milk are well known, so much so that people all over the world do not hesitate to include it as the first food in their babies’ diet.
Milk nutrition also serves to maintain a well-balanced diet in adults because it contains many vitamins and minerals that keep us active and healthy. It is an ideal source of nutrients such as vitamin A, B12 and D, calcium, carbohydrate, selenium, zinc, and riboflavin.
A full glass of cow’s milk also contains vitamins A and B for good vision and increased production of red blood cells; carbohydrates for our vitality and energy; potassium to regulate nerve functions; magnesium for muscles; phosphorus for energy and protein release for cell restoration and growth.
The Irish Dairy Research Center has published a recent survey on the use of milk to neutralize the body’s cholesterol content. According to the data obtained, most of the caloric content of the milk comes from the natural sugars that it possesses. These sugars are essential for the overall functioning and health of the body besides reducing the chances of a number of deficiencies and improving health in a variety of ways.
Nutritional information on milk
Serving size: 1 cup whole milk (200ml)
Energy 116 calories
Carbohydrates 9.3 g
Proteins 6.2 g
Fats 6 g
Fibers 0 g
Serving size: 1 cup skim milk (200ml)
Energy 63 calories
Carbohydrates 9.4 g
Proteins 6.3 g
Fats 0 g
Fibers 0 g
What is cow’s milk in our diet?
Milk is produced by the mammary glands of all mammals and serves solely to feed their offspring, including humans. As the puppies age, each breed introduces the solid foods that will make up the diet of their young until the adult age. Many human groups, however, have chosen to consume milk nutrition from other animals in their diet.
Currently, the milk nutrition industry offers more and more variations of this drink, including varied flavors, an addition of vitamins and minerals, milk with fat reduction and without lactose, organic, among others.
The health benefits of milk nutrition can be obtained from direct consumption of milk or through dairy products such as cheese, butter, cottage cheese, clarified butter, ice cream or milk candy.
Some nutritional components of milk and its benefits
Calcium: A glass of milk, whether whole or skim milk nutrition provides between 25 and 35% of the daily requirement of calcium;
Other minerals: In addition to calcium, milk nutrition has other minerals such as phosphorus, which play a key role in the development and maintenance of bones and teeth, to ensure muscle contraction, nerve transmission, and energy metabolism;
Potassium: Essential mineral responsible for proper distribution of water and sodium in the body, by muscle contraction and conduction of nerve stimuli;
Calories: A glass of whole milk nutrition has about 150 calories, while a glass of skim milk contains about 90 calories. See that the removal of the fat content of the milk has a direct impact on the calorie count;
Fats: A glass of whole milk has eight grams of fat, five grams of which are saturated fat, whose high intake is considered a risk to cardiovascular health. However, it is important to emphasize that the human body needs a little-saturated fat in its metabolism, for example, for the production of hormones, stability of cell membranes, support around the organs, and for energy generation;
Cholesterol: Skim milk has lower cholesterol content than whole milk. One cup of whole milk contains about 24mg of cholesterol, while a portion of similar size of skim milk has only 5mg of cholesterol;
Vitamins: The vitamins in milk nutrition are linked to the growth and repair of body tissues, the formation of bone and skin cells and hair. Riboflavin, or vitamin B2, is prominent in the formation of red blood cells, regulation of nervous system functions, vision, and metabolism of macronutrients. Cobalamin or vitamin B12 acts directly on the formation of blood, nervous system, and bone mass cells.
16 important benefits of milk
Here’s how the properties of milk nutrition provide health and fitness benefits. So, what’s the use of milk anyway?
1) Milk Nutrition Helps in growth
Milk is considered one of the best sources of calcium for all age groups. Calcium is considered the most important mineral for healthy growth and for the proper functioning and reconstitution of bones and skeletal system. For this reason, it is known that ingesting milk can prevent calcium deficiency that can lead to diseases such as osteoporosis.
2) Milk Nutrition Helps control mood and depression
Cow’s milk and its derivatives are commonly fortified with vitamin D because of their widespread consumption by the population. Adequate levels of vitamin D support the production of serotonin, a hormone associated with mood, appetite, and sleep. Vitamin D deficiency may be associated with depression, chronic fatigue, and PMS symptoms.
3) Rich in Proteins And Energy, Regeneration Muscle
Contains proteins and energy that aid in regeneration, growth and muscle strengthening. Both breast milk and cow’s milk are rich sources of high-quality protein, which contain all the amino acids essential for the puppy’s muscular development. Whole milk is also rich in saturated fat, essential for the regeneration of muscle mass.
Maintaining muscle health is important to maintain proper metabolism and even contributes to weight loss. Adequate levels of protein in the diet serve to preserve or even increase lean muscle mass.
Nutritionists suggest that an increased intake of milk and dairy products, in general, can increase muscle mass and strength during exercise in young adults as well as in older people.
4) It can help in weight control and the fight against obesity
Contrary to what has already been disseminated, consuming milk is not fattening. Recent research shows that people who consume milk and dairy foods tend to be thinner than those who do not consume them.
Studies also show that restricting the consumption of milk and dairy foods in an attempt to decrease calorie intake ends up causing weight gain, particularly in the abdomen, an area where excess fat is associated with increased health risks.
Although there is no precise explanation as to the reason for such results, it is believed that the reason is the calcium content found in abundance in milk and its derivatives.
5) It can reduce the risk of type 2 diabetes
Studies suggest that one of the benefits of low-fat milk and dairy products may be to help reduce the risk of type 2 diabetes, a disease that is no longer restricted only to adults.
A recent comparative study involving more than 37,000 women found that among those with higher consumption of dairy products, especially those with a lower fat content, there were fewer cases of type 2 diabetes.
Similarly, a 2005 men’s study found a reduced risk of type 2 diabetes associated with increased consumption of skim milk. Interestingly, there was a declining risk of an increase in the amount of dairy consumption.
Researchers believe these results are due to the combined effects of many beneficial nutrients found in dairy foods, including calcium and magnesium, or to the fact that dairy foods have a low glycemic index, which helps control blood sugar levels.
6) Milk Nutrition Look after the skin
For thousands of years, milk has been used in skin care, helping us to keep it even and smooth. Cleopatra, the Queen of the Nile, considered one of the most beautiful women of all time, knew what she was doing when she mixed honey and milk with her baths.
Milk is used in a number of cosmetic preparations these days and really helps to keep the skin soft, smooth and shiny. This thanks to its many vitamins and nutrients, essential for the health of our skin.
For those who cannot take milk baths and relax, it is advisable to drink at least two glasses a day. Due to the high content of vitamin A, milk helps improve skin health from the inside out by its antioxidant potential that contributes to the elimination of free radicals, dangerous byproducts of cellular metabolism that are partially responsible for premature aging of the skin, resulting in wrinkles and age spots.
And for those who have dry skin, the milk can be applied directly and left for about 15 minutes to soften it. The lactic acid present in the milk helps in the removal of dead skin cells.
7) Milk Nutrition moisturizes
For the body to be properly hydrated, it is recommended to consume six to eight glasses of liquid per day. Dehydration can cause discomfort, lack of concentration, irritability and memory loss.
There are a number of benefits of milk through its nutrients related to rehydration of the body. It is critical especially after physical exercises to replenish lost fluids.
When we sweat, the heart is more demanding and we also lose minerals like calcium, sodium, and potassium. Thus, milk can be the ideal repository since it contains significant levels of all minerals and water.
For men, one of the most important minerals found in milk is calcium. An American Journal of Medicine study showed that they tend to lose more calcium through sweat, and need to ingest more than an ordinary repository offer.
In addition to being beneficial to bones and teeth, American researchers have found that low-fat, calcium-enriched foods can inhibit a hormone that causes the body to store fat.
For this reason, milk is even indicated for bodybuilders as a source of the lean vitamin. These professionals maintain their shape through heavy workouts and drastic reduction of fat levels.
8) Provides protein for muscle reconstruction
The body needs protein and other nutrients to rebuild the broken muscle structure during workouts. Milk has plenty of complete protein, meaning it contains all eight essential amino acids, so it can be easily used by the body for the regeneration and growth of the muscles. It still has two types of protein, casein, and whey (or whey), in a ratio of 80 and 20% respectively. Both are recognized as high-quality muscle-building proteins. Whey is currently the most common form of protein found in bodybuilding supplements.
Whey is a fast acting protein because it is absorbed and used quickly by the muscles. Casein is digested more slowly providing a constant flow of protein to the body. One of the benefits of milk is to provide both nutrients in a practical and inexpensive way.
9) Milk Nutrition Can prevent cancer
There is considerable evidence that there are benefits of milk in protecting against the risk of developing some types of cancer, including colorectal and breast cancer.
A recent Swedish study of 45,000 men showed that men who drank from a glass and a half of milk a day or more were 35 percent less likely to develop the disease than those who ate less than two glasses a week.
In addition, a study of more than 40,000 Norwegian women found that those who drank milk as children and continued into adulthood had a lower risk of developing breast cancer.
Calcium and a naturally occurring fat in dairy products, known as Conjugated Linoleic Acid (CLA), are the substances pointed out by researchers at the components that protect against colon cancer.
10) Improves intake of vitamins and minerals
According to medical research, drinking milk greatly improves intake of vital minerals and vitamins. A person who consumes whole milk doubles his chances of meeting the daily requirement of calcium while another person who consumes a can of soda can halve their calcium levels.
Calcium, along with all the other minerals and essential vitamins present in milk, need to be included in our diet daily in order to ensure the proper functioning of our body in all aspects.
11) Milk Nutrition Protects bone health
Milk and dairy products are sources of calcium, phosphorus, magnesium, and protein, which are essential for the healthy growth and development of bones. Proper consumption of these substances from childhood and into adult life can help make bones stronger and protect them against diseases such as osteoporosis.
Research shows that children who have not been given milk have a greater chance of suffering from bone fractures in falls and their healing time may be significantly higher if they do not have a constant flow of calcium to aid in bone matrix reconstitution.
12) Milk Nutrition Helps Have Stronger, Healthier Teeth
Encouraging children and young people to drink milk is a way of ensuring their teeth health, especially since it has nutrients whose properties protect the surface of the enamel from teeth against acidic substances.
Offering milk to children also serves to decrease the intake of soft drinks, which weaken the gums and cause decay of the tooth enamel.
High amounts of phosphorus are responsible for the benefits of milk for the development and maintenance of tooth health.
Casein, the most abundant protein in milk, forms a thin film on the surface of the enamel, which prevents the loss of calcium and phosphate when the teeth are exposed to acidic foods.
Dentists recommend that, in addition to water, milk is the only safe drink to be taken between meals. This is because it reduces the cariogenic effects of food on the teeth.
13) Milk Nutrition May Reduce Stress and PMS Symptoms
Drinking milk is a great way to relieve stress at the end of a tiring day. It helps to relax the muscles and calm the nerves.
It has also been proven that milk can reduce PMS symptoms and increase energy. According to a University of Massachusetts study, women who take skim or low-fat milk throughout the month get more calcium and vitamin D (which helps to absorb calcium) and have a lower risk of developing PMS.
14) Milk consumption may be related to a decrease in blood pressure
Studies suggest that eating three servings of dairy products a day, along with five servings of fruits and vegetables as part of a low-salt diet, can reduce blood pressure in children and adults.
Although the exact mechanisms involved in these results are still unclear, it is believed that calcium, potassium, magnesium, and milk proteins are the factors that lead to the benefits of milk like this.
15) Possible benefits of milk nutrition against cardiovascular disease
Several studies have linked the consumption of milk and dairy products to a reduced risk of cardiovascular disease. This linkage may be attributed to various milk properties, but epidemiological studies have shown that increased calcium intake, in particular, may lead to a reduced risk of cardiovascular disease.
More specific studies have shown that elevated calcium intake can reduce levels of bad cholesterol in the blood and raise levels of good cholesterol, risk factors for heart disease and vascular system.
In addition, it is also believed that calcium can bind to harmful fats in the intestine and prevent their absorption, preventing the molecules from entering the bloodstream.
16) Milk Nutrition Acts as remedy for heartburn
There are many foods that contain acids that cause heartburn. One of the simplest ways to relieve this pain is to drink a glass of milk. The refreshment and thick consistency of the milk help to coat the esophagus and stomach, reducing the malaise.
Whole milk or skim milk?
Skim milk is produced by separating and removing fat content from whole milk and then strengthened with vitamin D and vitamin A.
The fat content of whole milk is around 3%, while the skimmed milk contains less than 0.2% of total fat. This means that skim milk has fewer calories and less cholesterol compared to whole milk.
This is usually good for diets for weight loss or for people with cardiovascular problems. The nutritional content of the milk remains the same in the skimmed and semi-skimmed versions of the drink.
Milk nutrition can cause allergic reactions
Some people may have lactose intolerance, a natural sugar found in milk. Symptoms resulting from this intolerance include pain and bloating, gas and diarrhea. There are more serious, but rarer, cases of children who develop allergic shock when taking cow’s milk.
Researchers believe that a large part of the world’s population lacks the necessary enzyme to digest lactose, and so they develop such reactions when they ingest the milk.
It is estimated that 15% of people of Northern European ancestry, 80% of blacks and Hispanics, and up to 100% of Asians do not produce lactase, the enzyme needed to digest lactose.
In the case of children, it is advisable to consult the pediatrician to make the substitution of cow’s milk for another drink. For adults, there is milk and lactose-free dairy products available in the market.