Ajit Karn
Benefits of Drinking Milk Daily: Milk is an excellent source of calcium, but its benefits extend far beyond that. Milk also contains protein, vitamins, and other nutrients. Here are defining Benefits of Drinking Milk Daily.
Five Benefits of Drinking Milk:
#1 Milk Maintains Bone Density
Milk is an excellent source of calcium and phosphorus, which are essential for the formation and maintenance of healthy bones and teeth. These decrease the likelihood of osteoporosis and bone fractures in old age. Milk promotes healthy bones.
#2 Milk Promotes Muscle Growth
The major proteins in milk are casein and whey. Both help in building lean muscle mass and reducing body fat.
#3 Milk Contains B Vitamins
Milk is rich in vitamin B12, riboflavin (vitamin B2) and niacin (vitamin B3) which aid the conversion of food into energy. Vitamin B12 is also needed for the formation of red blood cells and the normal functioning of the central nervous system.
#4 Milk Is Often Fortified with Other Nutrients
Other nutrients including vitamins A and D are usually added to milk. Vitamin A is key for good vision and boosts the immune system, while vitamin D improves the body’s ability to absorb calcium.
#5 Milk May Protect Against Chronic Diseases
In a 2016 article published in the journal Food and Nutrition Research, European researchers analyzed the scientific evidence from existing studies on the health effects of milk and dairy products.
According to the available data, dairy consumption is correlated with a reduced incidence of obesity, Type 2 diabetes, heart disease, and colon, bladder, gastric, and breast cancers. Their analysis revealed very few cases of reported adverse effects.
FAQs About Drinking Milk
How Much Milk a Day Should You Drink?
In past national health surveys, inadequate calcium intake among the population was consistently reported.
According to the Health Promotion Board, the recommended daily allowance for calcium for individuals aged 19 to 50 is 800 mg per day. Age-related bone loss necessitates that older adults ingest more vitamin D (1,000 mg), as aging can induce bone loss. As part of a balanced diet, this entails consuming two to three daily servings of dairy products, or no more than three 250ml containers of milk per day.
Is There a Particular Time to Drink Milk?
Milk can be drunk any time of the day — it can be poured over breakfast cereal, consumed as an afternoon snack, or enjoyed warm at night. We need not rely solely on milk to meet the recommended calcium intake. For example, replacing a glass of milk with a cup of yoghurt or two slices of cheese provides the same benefit.
Lactose Intolerance
Not being able to stomach cow’s milk and other dairy products like yoghurt or some cheeses is a reality for many people.
Lactose intolerance — a condition in which the body does not produce enough of the lactase enzyme that breaks down lactose, a natural sugar in dairy products — is prevalent among those of East Asian descent.
In some communities, up to 90 percent of adults may be genetically predisposed to lactose intolerance. Consuming dairy causes mild to severe symptoms such as abdominal cramps, bloating, flatulence, and diarrhoea.
By staying away from dairy products, lactose-intolerant people can prevent these unpleasant symptoms. However, unless they eat or drink dairy-free substitutes, they would be missing out on several health benefits.
Also read: 5 Benefits Of Eating At Least One Fruit Everyday
Milk Alternatives for the Lactose Intolerant
While drinking regular cow’s milk may be out of the question for the lactose intolerant, there are dairy-free alternatives.
Lactose-free milk is made by adding lactase enzymes so that lactose is already broken down into simple sugars by the time it is consumed. This allows drinkers to enjoy the goodness of dairy without experiencing any negative symptoms. However, its sweeter and more “artificial” taste makes lactose-free milk less palatable.
Various kinds of non-dairy, plant-based milk are also available. One of the most popular types of non-dairy milk is soy milk. Soy milk comes closest to dairy milk in protein content. It is low in saturated fat and also fortified with calcium and vitamin D. Most other non-dairy options lack some of these nutrients.
Other plant-based alternatives are almond milk, rice milk, and coconut milk. Almond milk and rice milk have no saturated fat and barely contain any protein. Coconut milk is high in saturated fat and has no protein. Except for almond milk, these other options are also not naturally rich in calcium.
There is also goat’s milk. Goat’s milk does contain a significant amount of lactose. If you are mildly lactose intolerant or if cow’s milk bothers you but cheese doesn’t – give goat’s milk a try. Goat’s milk is lower in lactose than cow’s milk and is easier to digest for children and adults with sensitive stomachs.
Consider yoghurt too. Look for those that state “live active cultures” or “probiotics” on the label. These bacteria are essential as they feed on sugar and will consume much of the lactose. Choose full-fat yoghurt, as it has about 8.5g of lactose per serving.
