Importance of Drinking Milk, Types of Milk, Nutritional Value, Health Effects, Right Amount of Consumption, Precautions, Possible Side Effects, Milk-made Products and FAQ
Introduction
‘Milk’- a term familiar to us since our childhood. This white colored liquid is known to have many health beneficial properties.
Health Effects and Importance of Milk Consumption
Let us know what this milk is? What effects does it have when it enters our body and why should we consume it?
The following article discusses the importance of milk and other related information about it.
Also Read: Cashew Benefits: Importance in Various Health Conditions
Types of Milk for Consumption
- Whole Milk
In this type of milk, you will find that the fat content in it is not removed. It’s creamier and thick. This milk has high fat content. It is said that a glass of whole milk contains 3.5% fat i.e. 150 calories.
- Buffalo Milk
This milk contains high calories and fat. It is creamy and thick. This is the best milk to make sweets, cheese, paneer (cottage cheese), khoya etc. It has low cholesterol levels.
- Cow Milk
Cow milk is high in vitamin D, protein, vitamin B and various minerals. It is low in calories and fat which makes digestion easier. It is less creamy and thick. This milk is recommended for young children.
- Pasteurized Milk
In this process, harmful bacteria are killed by heating milk at very high temperatures i.e. about 700 C, making it a safe product to eat. All these procedures are done preserving the nutritional value of milk and its taste.
- Homogenized Milk
This milk is processed and the fat globules present in it are broken down to prevent it from forming creamy layers at the top. However, throughout this process, the nutritional value and fat of milk is not affected in any way.
- Skimmed Milk
Skimmed milk is exactly the opposite of whole milk. You will find that in skimmed milk, fat has been removed. A glass of skimmed milk (without sugar) will contain about 80 calories. Skimmed milk is helpful for those who are consuming a strict diet for weight loss or other such purposes.
- Toned Milk
Toned milk contains about 3% fat. This milk is made by adding some skimmed milk powder and water to the whole milk (whole milk). This process is carried out to increase the amount of milk and simultaneously reduces the fat content. A glass of toned milk will contain about 120 calories.
- Double Toned Milk
This type of milk also contains a mixture of water and skimmed milk powder. However, it contains 1.5% fat. It is also the best milk for heart patients and for those who are willing to maintain their weight.
Also Read: Flax Seed Benefits: 12 Medicinal Effects
Nutritional Value of Milk
Nutritional Value of per 1cup of milk is mentioned above-
| Nutrients | Low-fat Milk | Fat-free Milk | Full-fat Milk |
|---|---|---|---|
| Calorie | 102 | 86 | 146 |
| Fat | 2mg | 0mg | 8mg |
| Cholesterol | 12mg | 5mg | 24mg |
| Sodium | 107mg | 128 mg | 98mg |
| Carbohydrate | 13mg | 12mg | 13mg |
| Sugar | 13mg | 12mg | 13mg |
| Protein | 8mg | 8mg | 8mg |
How Much Milk do You Need to Consume Daily?
The amount of milk that you need to consume to maintain health varies depending on your age. Mentioned below-
| Age | Milk Amount (daily) |
|---|---|
| 6 months from birth | 800-1200 ml |
| 6 month- 1 year | 800-1200 ml |
| 1-3 year | 2 cups |
| 4-8 year | 3 cups |
| 9-18 year | 3 cups |
| 19-50 year | 2 cups |
| 51-70 years (for women) | 3 cups |
Also Read: Black Turmeric Benefits: 10 Ways to Fight Diseases
Who Needs to Consume Milk?
- Neonate: It is recommended depending on the mother’s milk or artificial milk prescribed for breastfeeding.
- The Elderly: As we get older, the health condition of the skin or kidneys changes, thereby weakening the ability to produce vitamin D and turn it into an active or effective formula.
- Pregnant or Breastfeeding mother: Such women need most vitamins, such as vitamin D that plays a role in the absorption of calcium in children and in the formation of children’s bones.
- People with fractures and those who have undergone surgery.
Benefits of Milk Consumption
- Calcium
Milk is a good source of calcium. Calcium not only protects your bones from getting brittle, it also plays a vital role in pumping your heart by allowing your muscles to contract. It helps in blood clotting; every time you get a cut calcium prevents bleeding. It strengthens your bones, teeth, nails and hair health.
- Healthy Teeth
According to reports drinking a cup of milk a few times a day can help prevent cavity and tooth decay. However, it should be noted that calcium in milk can only be absorbed by your body when vitamin D is around.
- Heartburn
Various foods in our diet are generally more acidic and spicy in nature than we expected and cause acidity and stomach problems. In such situations it is recommended to drink a glass of milk after meals. Studies suggest that milk has a cooling effect that covers the stomach lining and esophagus against heartburn.
- Manages Weight
A cup of milk can make you full for a long time. Adding any food items like chocolate powder, dry fruits etc. to it does not reduce its quality. Make sure not to add too much sugar as it can hamper your weight management diet.
Also Read: 12+ Effective Ways to Fight Obesity and Related Problem
- Good for Skin
While drinking milk is not always a favorable option, it is usually an agent integrated into creating several homemade face masks that help your skin gain the desired glow. In fact, during ancient times, Indian royals took bath in milk for special events. It is believed to purify skin. Moreover, reports also show that milk can lighten skin color.
- Good for Heart
Calcium helps pump your heart by giving your muscles the ability to contract. Therefore, a glass of milk can keep deadly diseases like high blood pressure and the possibility of stroke at bay. Moreover, lactose in milk helps your liver reduce the production of bad cholesterol.
- Eyes and Cancer
Milk helps your liver in reducing cholesterol production. It helps in improving your vision and preventing certain types of cancer.
- Fights Depression
Adequate vitamin D maintains the production of serotonin, a hormone associated with mood, hunger and sleep. A 2020 research recently found that feelings of depression can sometimes be linked to vitamin D deficiency in the body.
- Good for Hair
Natural moisturizers in milk can also help your hair a lot. This ingredient works like magic especially for people with dry and dull hair. This can help rejuvenate your hair completely, as well as increase the brightness level according to several reports.
Things to keep in mind for boosting the Benefits of Milk
- Reduce consumption of caffeinated drinks and foods, such as tea, coffee, and chocolate; as it prevents calcium absorption.
- Consume a sufficient amount of Vitamin C rich fruits, as it helps in absorbing calcium from milk.
Also Read: 20+ Amazing Health Benefits of Caffeine – Uses, Side Effects
Consumption Purpose Milk Products
- Milk, Yogurt, and Cheese
These are the products made of fresh milk. Hence, they have the same composition of milk. They contain the same nutritional value, but the yeast and water content may vary.
If these products have flavors like strawberries or chocolate, only the calorie ratio is increased without any change in other qualities.
- Creamy cheese, cream, butter, ice cream, and Labneh
These are other products derived from milk, and they are fat substitutes. They are made from milk fat with a little amount of milk. These cannot be used as a substitute for milk.
Also Read: 17+ Incredible Benefits of Almonds – Medicinal Properties, Uses, Side Effects
Possible Side Effects of Drinking Milk
Some people feel that hormones in milk (including estrogen and growth hormones) can adversely affect the body. However, scientists have not yet found evidence that hormones in dairy products can negatively affect humans.
Some studies suggest that high intake of milk can increase the risk of ovarian cancer. However the reason remains unclear.
If a person tends to allergic reaction from milk somehow consumes milk, will have an abnormal immunological reaction, where the body’s immune system produces allergic antibodies such as immunoglobulin E. For these people, drinking milk can show the mentioned situations:
- Vomiting
- Diarrhea
- Hives
- Bloody Stool
A severe allergic reaction can suddenly trigger anaphylactic shock, which can be fatal. If a person starts to feel difficulty breathing after exposure to milk, they need urgent treatment.
Some people do not produce enough of the enzyme ‘Lactase’, and this can make it difficult for them to digest milk. Lactase breaks down lactose, which is sugar in milk. For people with lactose intolerance, drinking milk can lead to bloating or diarrhea. However, the level of lactose intolerance varies from person to person. Some may be able to tolerate products with low levels of lactose, such as yogurt and hard cheese, while others may not tolerate even a drop of milk. Lactose free milk has added enzymes to help in lactose digestion. It can ease or remove these symptoms.
‘Casein’ is a protein in milk. For people with casein sensitivity, consumption of milk can cause inflammation in the digestive system and the entire body.
Also Read: 16 Natural Ways to Increase Your Metabolism
People having the above mentioned complications should immediately stop consuming milk or consult a specialist about reducing the symptoms.
Conclusion
The above article holding the benefits of having milk along with other important information extracted its data from trusted sources. This information is for educational purposes only and is not intended to replace any medical treatment by a healthcare professional.
Also Read: Benefits of Consuming Milk (Assamese)
Sources: NCBI, Trusted Source
FAQ
1) Is milk high in calories?
A- A glass of 2% milk provides only 129 calories. 1% milk is about 108 calories per cup and skimmed milk is about 91 calories per cup.
2) How is goat’s milk different from cow’s milk?
A- There is a nutritional similarity between goat and cow’s milk. Both contain the same fat, protein, and carbohydrates, and both are excellent sources of calcium and riboflavin. However, unlike cow’s milk, goat milk contains very little folic acid, also low in vitamin B12.
3) What is Pasteurization?
A- Pasteurization is a process of heating milk to high temperatures to destroy disease-causing bacteria. In modern facilities, milk is heated to 72.8° C for 16 seconds or 89° C for 1 second, and rapidly cooled to 4° C. Pasteurization not only protects milk consumption, it also extends the life span of milk.
4) Is skimmed milk less nutritious than whole milk?
A- Skimmed milk contains the same 15 essential nutrients, which are found in whole milk. The only difference is that skimmed milk does not contain fat content at all and is low in calories.
5) What milk is good for me?
A- The milk you choose is based on personal preferences. You may feel better to know that all cow’s milk – completely fat-free, organic or lactose-free, over-filtered or over-pasteurized – is nutritious and responsibly produced.