Milk is an essential liquid food that must be included in our daily meals, at least once or twice in a day. Milk is essential for people belonging to all age groups. Milk contains 87.5% water, 4.8% lactose, 3.9% fat, 3.4 %proteins and 0.8% minerals. It is also an excellent source of important nutrients like calcium, vitamin D, potassium, vitamin B-12, vitamin A, riboflavin etc. The benefits provided by milk are innumerable. And here is a list of top 10 advantages of milk for health:
10. Proper growth
Milk is essential for the overall growth of the body. It contains so many nutrients that children need to grow. It enhances both physical and mental growth. It provides calcium, which helps to grow taller. Milk is also high in potassium, phosphorus, protein, vitamins like B12 and D and magnesium.
Fluids are a significant part of the human body, and the body needs to be frequently replenished with liquids as they are used up within the body. Water is essential for growing children and they must drink an adequate amount of water every day. Dehydration can result in poor concentration and memory function. Milk contains a good quantity of water molecules and is considered the best fluid for re-hydration, outside of drinking actual water. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time.
08. Prevents disease
Milk protects our body from a large variety of diseases. Its rich nutrients content protects us by helping to prevent dementia, nervous damage of the brain, stomach related diseases, gastric problems, acidity. As per many researches, milk consumption daily reduces the chance of dying from a heart attack or stroke. It can also help prevent Alzheimer’s disease, reduces chances of developing diabetes, colon cancer and also reduces chances (around 15 to 20 per cent) of contracting cardiovascular disease. So it is advised to drink more milk to remain healthier and live longer.
07. Vibrant skin
Due to our day to day busy lives and hectic schedule we don’t get enough time to take care of our skin. Milk can make us look beautiful. To protect our skin from roughness caused by pollutions and to prevent the skin from unwanted marks and patches, drinking 2-3 glasses of milk every day will be beneficial. Milk has nutrients like lactic acid and other amino acids which prevents the skin from the damage and keeps it glowing and smooth. Even cleaning your face with milk can get you a glowing skin. Milk contains lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino acids that help keep skin moisturized. A mixture of 3 tablespoons of oatmeal with milk can be used as a facial and body scrub, which in turn can give you soft and smooth skin.
06. Weight loss
American Journal of Clinical Nutrition published a new research online stating, drinking higher amounts of milk or eating other dairy foods may help you win the battle of the bulge. Milk contains calcium and people who increase their calcium intake in other ways may also lose more weight. Milk drinkers tend to have healthier overall diets and tend to be leaner than non-milk drinkers. Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. So, next time when you are on a diet to reduce weight don’t forget to include milk in your chart.
05. Strong teeth
We all are aware of the agony associated with unhealthy dental health, thanks to those exaggerated toothpaste commercials on TV. So besides opting for the apt toothpaste we need to drink enough milk to get strong and healthy teeth. Milk has abundance calcium, phosphorus and iodine needed for sharp and strong teeth. Calcium (a major constituent of enamel) helps the teeth to remain healthy and prevent them from cavities or tooth decay. Encouraging children to drink milk will fetch them excellent dental health right from childhood. The most abundant protein in milk is casein and it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel. Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when consumed together with them in the diet.
04. Strong muscles
Milk is a great source of proteins, which helps to rebuild muscles. Drinking a glass of milk after your daily workout gives your body what it needs to recover. Milk is one of the best muscle foods on earth. The protein in milk is about 20 percent whey and 80 percent casein. Both are high-quality proteins, but whey is known as a “fast protein” because it quickly breaks down into amino acids and gets absorbed into the bloodstream. And this quality makes it a very good protein to consume after your workout.
03. Controls blood pressure
Having monitored the diet of 30,000 middle-aged and older women, Harvard experts have found that women who consumed more milk and dairy products with less fat and have a diet rich in calcium and vitamin D are less prone to the risk of higher blood pressure. An increased potassium intake can play a huge role in improving vasodilation and lowering blood pressure as milk is a good provider of potassium. Thus milk consumption is extremely good to reduce hypertension.
02. Healthy bones
We are all aware of the fact that to have strong and healthy bones we need calcium and vitamin D and the best source of calcium and vitamin D is milk. Milk provides calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development. Deficiency of calcium causes osteoporosis, a medical condition in which the bones become brittle and fragile from loss of tissue. Even if we can drink 2 glasses of milk each day, our bones tend to get stronger and we are more likely to prevent ourselves from fractures and weakening of the bones. Therefore adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong.
01. Sharp brain
Milk is super good for brain. It sharpens and increases the power of the brain and benefits a new born to an old one. Nearly 70 percent of the brain is developed till the age of five years for proper mental and physical growth. Researchers found that adults with higher intakes of milk and milk products scored significantly higher on memory and other brain function tests than those who drank little to no milk. According to a recent study in the International Dairy Journal, pouring at least one glass of milk each day could not only boost your intake of much-needed key nutrients, but it could also positively impact your brain and mental performance. So don’t forget to add a glass of milk to yours as well as your children’s breakfast.