The advantages of drinking milk
Milk Isn’t Just For Your Bones
Since we were children, we’ve all adored milk. And with good reason! We’ve all grown to appreciate milk as a source of calcium that aids in the maintenance of strong bones. But what if a glass of milk might provide you with benefits that go beyond bone health? What if it’s a milk product with incredible nutrition that’s been carefully developed to help you move freely and feel as young as you feel on the inside?
Continue reading to learn more!
1. Milk is a nutrient-dense beverage.
Milk has an outstanding nutritional profile. After all, it’s designed to provide complete nutrition to newborn animals.
One cup (244 grammes) of whole cow’s milk provides the following nutrients:
- 146 calories
- 8 grammes of protein
- 8 grammes of fat
- 28 percent of the RDA for calcium
- 24 percent of the RDA for vitamin D
- Riboflavin (B2) accounts for 26% of the RDA.
- 18% of the RDA for vitamin B12
- Potassium: 10% of the recommended daily allowance
- 22 percent of the RDA for phosphorus
- Selenium: a whopping 13% of the RDA
Milk is a great source of vitamins and minerals, including “nutrients of concern” that many people don’t get enough of. It contains potassium, B12, calcium, and vitamin D, all of which are deficient in many people’s diets. Vitamin A, magnesium, zinc, and thiamine are all found in milk (B1).
2. It’s a High-Quality Protein Source
Milk is a high-protein food, with one cup providing 8 grammes. Protein is required for a variety of bodily processes, including growth and development, cellular repair, and immune system modulation. Milk is a “complete protein,” which means it contains all nine of the key amino acids your body requires to function properly. Casein and whey protein are the two main forms of protein found in milk. Both of these proteins are considered to be of good quality. Casein is the most abundant protein in cow’s milk, accounting for 70–80 percent of the total protein content. Whey makes up about 20% of the total. The branched-chain amino acids leucine, isoleucine, and valine are all found in whey protein.
3. Milk Is Good For Bones
Milk consumption has long been linked to strong bones. This is due to the nutrients it contains, which include calcium, phosphorus, potassium, protein, and vitamin K2 (in grass-fed, full-fat dairy). All of these nutrients are necessary for strong, healthy bones to exist. Your bones and teeth store almost 99 percent of the calcium in your body. Milk is high in the nutrients your body needs to absorb calcium efficiently, such as vitamin D, vitamin K, phosphorus, and magnesium. Including dairy products in your diet can help you avoid bone problems like osteoporosis.
4. Assists in the prevention of weight gain
Milk consumption has been associated to a lower risk of obesity in several studies. Surprisingly, this advantage has only been linked to whole milk. Higher milk-fat consumption was linked to a decreased incidence of childhood obesity in a sample of 145 three-year-old Latino children. Another study of over 18,000 middle-aged and elderly women found that eating more high-fat dairy products was linked to less weight gain and a reduced risk of obesity. Milk provides a number of nutrients that may help you lose weight or prevent weight gain. Its high protein level, for example, makes you feel fuller for longer, which may help you avoid overeating.
5. Milk Is a Multipurpose Ingredient
Milk is a nutrient-dense beverage with numerous health advantages. It’s also a versatile item that’s simple to incorporate into your diet.
Aside from drinking milk, try incorporating it into your daily routine with these suggestions:
- Smoothies: It’s a great source of protein for nutritious smoothies. For a healthy snack, combine it with vegetables and a tiny quantity of fruit.
- Oatmeal: When making your morning oatmeal or hot cereal, it’s a delightful and healthful alternative to water.
- Coffee: Adding it to your morning coffee or tea will improve the nutritional value of your beverage.
- Soups: For added flavour and nutrients, try adding it to your favourite soup recipe.
If you don’t like milk, there are a variety of different dairy products with similar nutrient profiles. Unsweetened yoghurt prepared from milk, for example, has the same amount of protein, calcium, and phosphorus as sweetened yoghurt. Yogurt is a nutritious and adaptable substitute for processed dips and toppings.
