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On this first occasion I will discuss about Milk and its various benefits. Check it out!
Milk has long been associated with good health and is one of the world's most consumed beverages especially the United States and Europe.
Milk can come from many different animal species such as cattle, sheep, camels, or goats.There are also "alternative milk" such as soy milk, almond milk, hemp milk, and more.
Even cow's milk also comes in many varieties including strawberry flavor, chocolate, lactose-free milk, milk with omega-2 extras, low-fat milk, and so on.
Nutritional content in milk#
Details of milk nutrition depends on the fat content. A cup of milk (1 serving) with 32.5% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrates and 8 grams of protein. A cup of nonfat milk or skim milk contains about 86 calories, 0 grams of fat, 12 grams of carbohydrates, and 8 grams of protein.
Almost all types of milk contain essential nutrients, some of which are:
Calcium
Dairy products including milk itself is one of the best sources of calcium. Calcium has many roles in the body, but its primary role is maintaining healthy bones and teeth.Calcium is also important to overcome blood clots and wound healing, keep blood pressure in order to stay normal, and muscle contractions including heart rate.
One important thing is to combine a calcium-rich diet or drink with a source of vitamin D, because vitamin D helps the small intestine to absorb calcium.There is at least 306 milligrams of calcium in one cup of skim milk.
Choline
Milk is also one of the best sources of choline, an important nutrient that plays a role in helping sleep, muscle movement, learning and remembering. Choline helps maintain cell membrane structures, helps the transmission of nerve impulses, helps the absorption of fats, and reduces inflammation.
Benefits of milk for the health of the body
With the presence of a number of important nutrients in it, this makes milk has an important role to the health of the human body. As for some potential health that can be obtained from milk are:
** Bone health **
Many people have heard that milk is good for bones. That's thanks to the role of calcium and vitamin D.But it should also be balanced with a healthy overall diet, as calcium and vitamin D alone are not enough to prevent osteoporosis.
Regular physical activity or exercise, not smoking, eating foods high in potassium and low in sodium also contribute to overall bone health and reduced risk of osteoporosis.
** Helps maintain heart health and lower blood pressure **
Increased potassium intake can play a big role in improving vasodilatation and lowering blood pressure.Vasodilation refers to the dilation of blood vessels, the opposite of vasoconstriction which is a narrowing of blood vessels.
As the blood vessels dilate, the blood flow increases due to decreased vascular resistance.Therefore, dilation of arterial blood vessels (especially arterioles) will lower blood pressure.
Increased intake of potassium along with a decrease in sodium intake is the most important dietary change as it may reduce the risk of heart disease, according to Mark Houston, MD, MS, a professor of clinical medicine at Vanderbilt Medical School.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of having akbiat death of ischemic heart disease than those who did not get potassium (about 1000 mg per day).Potassium can be obtained from milk, oranges, tomatoes, spinach, bananas, plums, yogurt, and so forth.
** Reduce the risk of cancer **
The highest risk of death from colorectal cancer is in areas that receive the least sunlight.Some research suggests that one of the reasons for this is that vitamin D may play an important role in regulating cell growth and protection against cancer.
According to the National Cancer Institute, "Although inconsistent, the overall research results support a link between higher calcium intake and the risk of decreased colorectal cancer".On the other hand, some studies suggest that increased intake of calcium and lactose from dairy products may help prevent ovarian cancer.
** Prevent depression and improve mood **
Sufficient vitamin D levels can support the production of serotonin, a hormone related to mood, appetite, and sleep.Vitamin D deficiency has been associated with depression, chronic fatigue, and PMS.
** Build muscle and lose weight **
Milk is a natural source of high quality protein. Maintaining a healthy amount of muscle is essential to support metabolism and contributes to weight loss and maintenance.Foods containing protein are needed to maintain or increase muscle mass.
Milk protein supports muscle growth and repair. Based on Today's Dietitian, a recent analysis of about 20 clinical trials shows that an increase in milk intake can increase muscle mass and strength during endurance exercise in adults.
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HI...thanks for the nutritional facts regarding milk. I drink almond milk because it naturally lowers cholesterol (bad one) and I like to drink 2% cow's milk with my cereal. However, I'm confused about the difference between buying milk and organic milk. There is a big difference in price, but is it worth it to go all organic? How do I know what the cow has been eating that produces the milk? And I also like soy chocalate milk, but it's harmful to anyone who has tyroid disease which I do have, so I don't eat or drink anything with soy in it. Thanks for the article. I look forward to reading more from you. Have a great day!
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