Introduction
Milk is a white liquid that plays a significant role in the Indian diet. A glass of milk is enough to satisfy both children and adults.
Milk is highly full and is referred to as "the complete diet". It can be drunk as such or can also be a wonderful addition to many other dishes. While many people drink it in the morning, many individuals also prefer it at night.
Nutrients in Milk
Protein, fat, and carbohydrates in milk and milk products are well balanced, and they are a significant source of many essential nutrients, such as:
High-quality proteins that are suitable for human needs are also present in milk products. 100 ml of whole cow milk provides 73 Kcal and 3.2g of protein.
Health benefits of milk
Boosts immune system
Increase the milk intake to boost the immune system. Dairy milk is a nutrient-rich food that is filled with immune-strengthening vitamins and nutrients like zinc, vitamin D, vitamin A and protein.
Milk benefits skin
The protein in dairy products can support skin suppleness as we age. Retinol, a well-known antioxidant that fights ageing and restores skin, is also found in milk.
Vitamin D from milk has anti-ageing properties due to its anti-inflammatory properties and UV protection.
Dairy has a long history of being linked to acne. The Journal of the American Academy of Dermatology released a review of studies on acne and milk that suggested that sugar and the Western diet, which has a high glycaemic index, maybe the more likely culprits behind acne.
While drinking milk may not always be a good idea for the skin, it is frequently used as a combining ingredient in several homemade beauty masks that give the skin a glow.
Milk has natural moisturising properties and is considered to have purifying effects. The skin may also brighten on using milk.
Benefits for hair
Casein and whey, two proteins in milk, aid in strengthening hair. It is calcium-rich, which promotes hair growth and helps prevent hair loss. Vitamin D in milk aids in the development of new hair follicles.
Osteoporosis
Women are still gaining bone mass during their middle years, from 30 to 50, before menopause. To be ready for the bone loss that comes with menopause, getting enough calcium in the diet is essential. Consuming adequate calcium can help prevent bone loss, strengthen bones, and prevent osteoporosis and fractures.
Cardiovascular health
Consumption of milk may lower the risk of stroke. According to the Heart Foundation, when consumed as part of a healthy eating pattern, full-fat milk, yoghurt, and cheeses are unlikely to raise the risk of heart disease unless a person already has coronary heart disease or increased cholesterol.
Makes teeth healthy
Calcium is crucial for maintaining healthy bones and teeth and preventing fractures. Drinking more dairy milk and eating more cheese, yoghurt, and other dairy products are ways to increase the calcium intake in the diet.
Helps deal with depression
Serotonin, a hormone linked to mood, hunger, and sleep, is produced when vitamin D levels are adequate. A lack of vitamin D in the body can occasionally be connected to feelings of depression. Adding vitamin D supplements to milk can help lift one's mood.
Getting some morning sun is the best way to increase vitamin D and serotonin levels. Increase the consumption of vitamin D-rich foods like fish, milk, and tofu.
Aids digestion
A great way to maximise the benefits of diet is to pay attention to gut health. Get three servings of dairy every day to start. Dairy has many nutrients that help with digestion, including selenium to stabilise metabolism, the B vitamins that help turn food into energy, and vitamin D for calcium absorption.
Prevents heartburn
Our diet includes a variety of primarily acidic and spicy foods that we are accustomed to. These are to blame for the acidity and stomach issues. Have a glass of milk after a spicy meal to avoid getting into these kinds of situations. According to studies, milk cools the stomach lining and protects the oesophagus from heartburn.
Post-exercise recovery
For post-workout recovery, low-fat chocolate milk is a great option. It is a natural source of high-quality protein to help develop lean muscle, contains proteins and carbohydrates to replenish muscles, and offers fluids and electrolytes to help the body rehydrate.
Boosts energy
Dairy milk contains lactose, a naturally occurring sugar that gives us energy. Another factor could be protein. Protein makes us feel content and full. This prevents sugar crashes, even though it is not directly related to supplying energy.
Pregnancy
The advantages of dairy milk begin even before birth. Iodine, which supports bone and brain development during pregnancy and infancy, is one of the 13 essential vitamins and nutrients found in milk. It has a connection to a child's cognitive development as well.
Flavoured milk
Milk is a very important source of nutrition for young children. It is a healthier option than other sugar-sweetened beverages, including soft drinks, flavoured waters and fruit drinks.
Mild flavouring, like one teaspoon of chocolate powder, can be added to milk.
Milk allergy
One in 50 infants has a milk allergy, which differs from lactose intolerance and affects other dairy products. It is rare for adults to have cow's milk allergies. Milk from other animals, such as goats, sheep, and buffalo, can cause allergic reactions in those who are allergic to cow's milk.
Commonly, one or more of the proteins in milk cause allergic sensitivity in a person. It typically doesn't help to switch from one type of milk to another because the proteins in goat's milk and those in cow's milk are very similar.
Most children with milk allergies either outgrow or develop a tolerance to them as they age. Milk allergies are more common in very young children.
What type of milk is best?
A few factors determine whether we should consume skim, 1%, 2%, or full milk.
Per centage milk fat depends on the flavour and personal nutritional requirements.
For people enjoying the taste of milk, drinking milk offers many nutrients. No matter how much fat is in the milk, all dairy products have the same vitamin composition. The lowest fat substitute that suits their taste preferences is often a good choice.
Best time to drink milk
Adults should drink milk at least an hour before bed.
Milk consumption at night promotes 'Ojas'. When we have good digestion, the state is called ojas. Milk promotes sleep and helps in a restful night's sleep. The body absorbs most calcium from milk at night due to decreased activity.
How much milk to drink?
Even while we can easily drink 2-3 cups of milk daily, we must remember that anything in excess is unhealthy. If the milk is full cream, limit it to 1-2 cups, which could result in weight gain.
We can drink low-fat milk, but only in moderation.
The right way to consume milk
We can have hot or cold milk if we consume it during the day. Always make sure to drink warm or lukewarm milk while drinking it before night. Drinking cold milk late at night may upset the stomach and disrupt the sleep schedule.
How to make milk tastier?
Mangoes, bananas, melons, and other sour fruits are prohibited from mixing with milk or yoghurt. Such fruits can reduce gastrointestinal function when combined with milk, producing toxins that result in sinus, cold, cough, and allergy symptoms.
We can add certain natural flavours, sweeteners and turmeric. Choose chocolate granules to enhance the flavour of milk for picky eaters in children.
Best alternatives for milk
Lactose intolerance or a dairy allergy makes people convert to alternate milk. Some choose milk alternatives because they think it's healthier.
Alternative milk includes rice, soy, almond, and oat milk. Calcium and vitamin D levels are much lower than the dairy milk.
The only milk substitutes that come close to having the same amount of protein are soy and pea milk. However, preference in terms of taste comes into play when choosing the best milk substitutes.
Conclusion
Milk is a wholesome liquid that keeps us full for longer. Milk's popularity has been ruined recently due to the explosion of dairy-free and alternative options. However, milk is a nutrient-rich food that can improve overall health and diet.
The nine vital elements phosphorus, B12, calcium, magnesium, vitamin A, vitamin D, riboflavin, niacin, and protein are a few of the nutrients found in milk, which is a fantastic way to meet daily nutritional needs.
FAQs
What are the 7 main nutrients in milk?
1· Calcium
2· Riboflavin
3· Phosphorous.
4· Vitamin B12 and A.
5· Potassium
6· Magnesium
7· Zinc.
