For thousands of years, humans have enjoyed talking milk. It is one of the unique gifts delivered in Female mammals, rich in nutrients, the fluid that they use in feeding their young ones.
Cows, goats, sheep, are some of the animals that produce milk for feeding their young ones. Depending on where you live, milk is so popular and affordable in our world.
There are several industries that produce either liquid or powdered milk. I’m very sure you’re not new to milk, either in powdered form or in liquid form.
Yet, there is a huge debate on how beneficial it is to take milk. Irrespective of the arguments that have been leveled, let us consider some of the health benefits of taking milk and see if it is right for you.
Health Benefits of Taking Milk
Focus on the five health benefits of milk highlighted in the paragraphs below;
Milk is rich in nutrients
Many take milk because of its nutritional value and quality. No wonder, it is given to young ones to help them develop well. Are you wondering what milk really contains? In just a cup of 224 grams of whole cow’s milk, you stand to get;
- Calories (146)
- Protein (8 g)
- Fat (8 g)
- 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)
As you would have noticed, milk contains a healthy amount of vitamins and minerals, which are beneficial for overall growth. Nutrients that are lacking in the food consumed by many around the world.
Milk is also an excellent source of vitamin A, Zinc, Magnesium, and Thiamine B1. The protein content of milk is also very rich, and the numerous fatty acids (like conjugated linoleic acid (CLA), Omega-3s, etc.) it contains makes it more healthy and beneficial for humans.
Why is the conjugated linoleic acid (CLA), Omega-3s beneficial? This is because it reduces the risk of diabetes, heart diseases, and other medical issues.
While the nutritional content will vary after processing it, and based on the treatment of cows it came from; the milk is all the more still beneficial.
It has been observed that milk from cows that feed mostly on grass contains more conjugated linoleic acid (CLA) and Omega-3s, which makes them healthier for consumption.
Organic and grass-fed cows also produce milk that contains a higher amount of antioxidants like Vitamin E, and beta-carotene, which is known for reducing inflammation and fighting oxidative stress.
It carries a healthy amount of protein.
Protein is another essential nutrient that is abundant in milk. As stated above, one cup contains 8 grams of protein.
Every human needs protein for their development. They help with growth and development as well as helping with the repair of damaged immune systems.
There are nine essential amino acids present in milk, and they are all needed for the immune system to function well, as such milk is considered a complete protein.
Milk contains two main types of high-quality protein, Casein, and Whey protein. Most of the protein found in cow milk is Casein; it carries 70 to 80 % of the total quantity of protein present in milk. Whey, on the other hand, accounts for around 20% of the milk. Whey also contains the branched-chain amino acids like isoleucine, valine, leucine, etc. And they all come with essential health benefits, which include building the muscles and preventing muscle loss, especially in older ones who are often battling with muscle loss. In athletes, taking milk can help repair their muscles, and aid building up of the muscles.
Milk improves bone health.
One way to keep your bones healthy is to drink milk consistently. For one, milk combines several nutrients like calcium, phosphorus, potassium, vitamins, and proteins, which are all needed for maintaining and building healthy bones.
It is estimated that the bones and teeth store around 99% of the entire calcium in the body.
To improve your body’s ability to absorb calcium effectively, milk comes with some excellent nutrients like Vitamin D, Vitamin K, Magnesium, and Phosphorus.
One way to prevent osteoporosis is by introducing milk into your diet. The bone volume contains up to 50% of milk and around ⅓ of the overall bone mass. Considering that milk contains a lot of protein makes it a perfect option for your bone health.
Milk also helps with weight gain.
If you have weight loss goals, drinking milk can be of help. It is known for lowering the risk of obesity. In milk are numerous components that are known for improving weight loss and preventing weight gain.
The high protein content present in milk helps you stay full for a longer period; as such, it prevents overeating. Milk contains conjugated linoleic acid, which is known for its ability to boost weight loss and promote the breakdown of fat and reduce the production of fat in the body.
Milk contains dietary calcium, which is known for promoting fat BREAKDOWN and inhibiting fat absorption in the body.
It is a versatile ingredient.
As a highly nutritious beverage, milk comes with several health benefits, but beyond these benefits, the fact that you can easily add it to your diet makes it an excellent option for you.
- Smoothies: Milk can be made into smoothies. Adding it with green and other fruits deliver a healthy mix for you.
- Oatmeal: rather than using water when preparing oatmeal, milk will make it more flavorful and more nutritious.
- Coffee: adding milk to your coffee makes it more refreshing.
- Soup: you can also add milk to your recipe to improve the flavor, and improve the nutrition.
There are several other foods, snacks, and drinks that contain a healthy amount of milk. These are the best options for you.
The Bottom Line
Milk is very healthy and nutritious. There are several benefits attached when you take milk, either raw or when you add it to your diet. Good enough, it is very affordable, so you have no excuse for not making use of milk to improve your health.