Milk has been consumed around the world for thousands of years. By definition, it is the nutrient-rich liquid produced by females and female mammals. The most consumed species are cow and goat milk. Western countries consume cow’s milk most frequently.
Milk consumption is a hotly debated topic in the nutrition world, so you may wonder if it’s healthy or harmful. Here are the scientific benefits of milk.
1. Milk is packed with nutrients
The nutritional profile of milk is quite impressive. After all, it is designed to fully feed newborns. Milk is an excellent source of vitamins and minerals. It provides potassium, B12, calcium and vitamin D that are lacking in many diets.
Milk is also a good source of vitamin A, magnesium, zinc and thiamine. Additionally, it is an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s. Conjugated linoleic acid and omega-3 fatty acids; It has many health benefits, including reducing the risk of diabetes and heart disease.
The nutritional content of milk varies depending on factors such as the diet of the cow it comes from. For example, milk from mostly grass-eating cows contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. Plus, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants like vitamin E and beta carotene, which help reduce inflammation and fight oxidative stress.
2. Quality protein source
Milk is a rich source of protein. Protein is essential for many vital functions in your body, including growth and development, cellular repair, and immune system regulation. Milk is considered a “complete protein” , which means it contains all nine of the essential amino acids your body needs to function optimally.
There are two main types of protein found in milk, casein and cheese. whey protein.Both considered high quality protein.Casein makes up the majority of the protein found in cow’s milk and makes up 70-80% of the total protein content.Whey protein is around 20%.Whey protein,all with health benefits Branched-chain amino acids that are linked include leucine, isoleucine, and valine.Branched-chain amino acids may be particularly helpful in building muscle, preventing muscle wasting, and providing energy during exercise
Drinking milk has been found to reduce age-related muscle loss in several studies. Higher consumption of milk and dairy products, more whole body muscle mass and better physical performance in old age. means ans. Milk has also been shown to increase muscle repair in athletes. Several studies have shown that drinking milk after exercise can reduce muscle damage, promote muscle repair, and even reduce muscle soreness. It’s also a natural alternative to highly processed protein drinks marketed for post-workout recovery.
3. Beneficial for bone health
Drinking milk has long been associated with healthy bones. This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2. All of these nutrients are essential for maintaining strong and healthy bones. About 99% of the calcium in the body is stored in the bones and teeth.
Milk is an excellent dietary source of calcium. Adding milk and dairy products to your diet can prevent bone diseases such as osteoporosis. Studies show that consumption of milk and dairy products reduces the risk of osteoporosis and fractures, especially in old age.
Furthermore, milk is a good source of protein, a key nutrient for bone health. Protein makes up about 50% of the bone volume and about one-third of the bone mass.
4. Prevents weight gain
Some studies show that milk consumption reduces the risk of obesity. Interestingly, this benefit was only associated with whole milk. A study involving more than 18,000 middle-aged and older women showed that consuming higher-fat dairy products was associated with less weight gain and a lower risk of obesity.
Milk contains several components that may contribute to weight loss and prevent weight gain. For example, its high protein content helps you feel full for a longer period of time. Also, the conjugated linoleic acid in milk can increase weight loss by promoting fat breakdown and preventing fat production.
Additionally, several studies have linked calcium-rich diets with a lower risk of obesity and have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body.
5. Milk is a versatile food
Milk is a nutritious beverage with many health benefits. It is also a versatile ingredient that can be easily added to your diet.
In addition to drinking milk, try these ideas to incorporate into your daily habits:
Smoothie: It’s a high protein food perfect for healthy smoothies. Try combining greens and a small amount of fruit for a nutritious snack.
Oatmeal: Provides a tastier, more nutritious alternative when making oatmeal or hot cereal in the morning.
Coffee: Starting the morning with coffee or tea will increase the beneficial nutrients in your drink.
Soups: Try adding it to your favorite soup recipe for flavor and nutritional value.
If you’re not a dairy fan, there are other dairy products with similar nutritional profiles. For example, unsweetened yogurt made from milk contains the same amount of protein, calcium and phosphorus.
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