10 Health Benefits of Drinking Milk Regularly

Milk is a liquid which mammals produce in their mammary glands in order to feed their young ones. Many animals can provide us with this vital health substance, but cow’s milk is considered the best wholesome supplement since it is the most accessible than the other kinds such as the milk produced by buffalo, goat, sheep, camel, reindeer which are much more difficult to acquire.

The health benefits of milk can be achieved from drinking it directly or by consuming dairy products such as cheese, butter, curd, clarified butter or ghee, dairy whitener, ice cream, cottage cheese, flavored milk or milk sweets products.

1. High Nutrition Value

Milk is fortified with numerous vitamins and its nutritional profile is quite impressive.

The National Dairy Council states that milk contains nutrients essential for our health including:

• Calcium: Builds healthy bones and teeth; maintains bone mass
• Protein: Serves as a source of energy; builds/repairs muscle tissue
• Potassium: Helps maintain a healthy blood pressure
• Phosphorus: Helps strengthen bones and generate energy
• Vitamin D: Bone strength
• Vitamin B12: Healthy red blood cells and nerve tissue
• Vitamin A: For the immune system; helps maintain normal vision and skin
• Riboflavin (B2): Converts food into energy
• Niacin: Metabolizes sugars and fatty acids

One cup of milk is considered one serving. The nutritional content of milk varies, depending on factors like its fat content.

One cup (244 grams) of whole milk with 3.25% fat contains:

• Calories: 146
• Protein: 8 grams
• Fat: 8 grams
• Carbohydrate: 13 grams
• Calcium: 28% of the 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

On the other hand, one cup of nonfat or skim milk contains:

• 86 calories
• 0 grams of fat
• 12 grams of carbohydrates
• 8 grams of protein

In comparison, one cup of plain soy milk contains:

• 80-110 calories
• 3 to 4 grams of fat
• 6 to 7 grams of carbohydrates
• 5 to 7 grams of protein

One cup of plain almond milk contains:

• 50 to 60 calories
• 2.5 grams of fat
• 5 to 7 grams of carbohydrates
• 1 gram of protein

Additionally, milk nutrients also depend on the diet and treatment of the cow it came from.

As an 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.

2. Helps With Weight Loss

For those aiming physical fitness and muscle toning, drinking milk every day may encourage weight loss or fat burning following a healthy diet and regular exercise routine.

Moreover, milk contains a variety of components that may contribute to weight loss and prevent weight gain such as protein that helps you feel full for a longer period of time and conjugated linoleic acid in milk which has the ability to boost weight loss by promoting fat breakdown and inhibiting fat production.

In addition, several studies have linked milk intake to a lower risk of obesity. A study in 145 toddlers found that higher milk consumption was associated with a lower risk of childhood obesity. Another study including over 18,000 women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity.

So if you’re in search of a healthy snack, or fulfilling appetizer, drink a glass of milk. It’s also recommended that you have a glass during dinner or when eating fruit.

3. Improves Skin Health

Milk baths aren’t just relaxing but also it helps to keep your skin supple, soft, and glowing because of the vitamins and nutrients it contains that are essential to skin health. We’re not saying you need to fill a tub with milk and relax, but drinking at least two glasses per day will provide you with this benefit.

Check other natural ways on how to maintain a healthy skin all year round.

4. Maintains Strong Bones And Teeth

Drinking milk has long been associated with healthy bones. It is an excellent source of calcium that is essential for the growth and development of bones and important in preventing bone diseases like osteoporosis and fractures. Moreover, milk is a good source of protein, which makes up 50% of the bone volume and a third of the total bone mass.

Furthermore, approximately 99% of your body’s calcium is stored in your bones and teeth. Calcium from milk is what exactly your teeth need. It helps prevent cavities and tooth decay by protecting the enamel surface against acidic substances. Also, the calcium can only be absorbed by your body with the help of vitamin D, so get some sunlight or make sure that the milk you drink is fortified with this vitamin D.

5. Rehydration

Fluids are essential for normal functioning. Water makes up more than 80% of our body mass and the balance of fluids in our body is integral for every single physiological process in our body. That is why, dehydration is a dangerous health problem, as it may lead to metabolic problems. Therefore, if you can’t find any water, grab a glass of milk!

6. A Great Source of Protein

Milk is considered a “complete protein” drink containing all nine of the essential amino acids necessary for your body to function at an optimal level. It is also necessary for growth and development, cellular repair and immune system regulation.

According to a research, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults. It also helps to prevent muscle soreness and replenishes the fluids lost during a vigorous physical activity.

In addition, a cup of milk provides 1 gram of high quality protein per ounce, or 8 grams for 8 ounces, total of 8 grams in a cup. Drinking it regularly is associated with a lower risk of age-related muscle loss in several studies.

7. Protects Against Diseases

Milk has been linked with reducing the risk of chronic conditions like obesity, high blood pressure, and cancer.

• Obesity – through diet control and burning calories
• High Blood Pressure – as it contains the trio of minerals that are responsible for healthy blood pressure levels, namely calcium, potassium, and magnesium
• Cancer (e.g. colorectal, bladder, ovarian cancer) – as it contains Vitamin D which plays a role in cell growth regulation
• Diabetes – as it contains nutrients that are located in its fat content such as vitamins A, K2, and omega-4 fatty acids

8. Alleviates Stress, Depression and PMS Symptoms

Vitamin D aid in the production of serotonin, a hormone associated with mood, appetite, and sleep which is linked with depression, chronic fatigue, and PMS. Cow’s milk and other milk products are often fortified with vitamin D.

In addition, many women suffer from premenstrual syndrome or PMS and milk has been proved to relax the body and reduce its negative symptoms during their menstrual cycle.

Therefore, after a long, hard day at work, sit down and drink a warm glass of milk. This helps to relieve muscle tension and soothe your nerves.

9. Boosts Energy

Milk is great for numerous things, but did you know it’s also great for augmenting your energy? When you’re having difficulties getting through the day, reach for an ice cold glass of milk and you will feel reinvigorated in no time.

10. Reduces Acidity And Heartburn

A study published in the Annals of Internal medicine states that consumption of milk products can also help in reducing acidity throughout the body by drinking cold milk.

Additionally, drinking a glass of milk can also eliminate heartburn experienced by people who love to eat foods containing acids. The cooling sensation and the thick consistency of milk helps to coat the esophagus and stomach lining thereby alleviating heartburn.

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Milk as A Versatile Ingredient

Milk is a nutritious beverage that provides a number of health benefits. It’s an all-around ingredient that can easily be incorporated to your daily diet by adding it to:

• Unsweeteened Yogurt – healthy alternative to processed dips and toppings
• Oatmeal – great for your morning oatmeal or hot cereal
• Soups – for added flavor and nutrition
• Smoothies – excellent with greens and fruits for a nutritious snack
• Coffee – will give your drink additional nutrients

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How Much Milk is Needed?

To get the full benefits of milk, including all essential nutrients, it is recommended for adults to consume three servings of milk (or cheese or yogurt) each day. A serving size is 1 cup of milk or yogurt, 1.5 ounces of natural cheese or 2 ounces of processed cheese. So, go ahead and drink your milk. It’s truly beneficial for you.

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Precautions And Concerns

• Milk can cause acne and other skin conditions. D-galactose, a by-product of lactose, is known to be pro-inflammatory, which can lead to acne.
• It can cause bloatedness as as result of a difficulty in processing dairy products It doesn’t necessarily mean that you’re lactose intolerant but possibly has Irritable Bowel Syndrome or IBS or sensitive to a different form of protein present in the diary product.
• It can also cause upset stomach and other digestive problems. Aside from gas and bloating, it can also cause diarrhea and constipation. These are caused largely due to milk undergoing heavy processing, which leads to an imbalance between good and bad gut bacteria, or due to lactose intolerance.
• Lactose intolerance is the most common cause of digestive problems, where the body is not able to properly digest lactose, a sugar found in milk and dairy products. It affects around 65% of the world’s population.

• Milk allergy or hypersensitivity is different from lactose intolerance. It refers to an abnormal immunologic reaction in which the body’s immune system produces an allergic antibody, called immunoglobulin E (IgE) antibody. Symptoms includes wheezing and asthma, diarrhea, vomiting, and gastrointestinal distress. Other reactions include eczema, an itchy rash, and rhinitis, or inflammation in the nose. In severe cases, it can lead to bleeding, pneumonia, and even anaphylaxis, a potentially fatal hypersensitivity reaction.
• Overconsumption of potassium or phosphorus can harm kidneys that are not fully functional. If the kidneys cannot remove excess potassium or phosphorus from the blood, it could be fatal.
• Excessive calcium intake is rare with food intake alone, but it can cause unwanted side effects such as constipation, kidney stones, or kidney failure. This may be a risk when taking calcium supplements.

Choosing a product with limited ingredients is a good choice when comparing brands. Read the labels to determine which best suits your needs. If possible, stick to unsweetened varieties to limit the amount of added sugar in your diet.

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Conclusion

Truly, drinking milk everyday is a bit of a mixed bag. It is packed with essential nutrients, but it can also have some adverse effects. Nevertheless, if consumed in moderation, milk won’t prove to be fatal. If you feel you are developing an intolerance to milk, you can always switch to non-dairy milk alternatives and if in doubt, don’t hesitate to consult your doctor.