Cow’s milk has been a well-known source of nutrition and an essential part of every day’s diet for many people. No doubt, it is still the same. This article will study the health benefits of drinking milk every day and understand if the claims are true.
Nutritional Facts About The Milk
The chart clearly shows that milk is the highest source of Q protein after chicken liver. In fact, out of 26 essential elements, cow’s milk comprises 18 elements in abundance.
| Nutrients | Amount per 244 g | Percentage of Recommended Daily Amount (RDA) |
|---|---|---|
| Calcium | 276 mg | 28% |
| Folate | 12 mcg | 3% |
| Magnesium | 24 mg | 7% |
| Phosphorus | 205 mg | 24% |
| Potassium | 322 mg | 10% |
| Vitamin A | 112 mcg | 15% |
| Vitamin B12 | 1.10 mcg | 18% |
| Zinc | 0.90 mg | 11% |
| Protein | 6 to 7 g (casein and whey) | 14% |
Pure cow milk also contains vitamin E, selenium, vitamin B6, iron, vitamin K, niacin, thiamine, riboflavin. Fat content differs from milk to milk. Whole fresh milk type holds most of the fats, which are:
- Saturated: 4.5 grams
- Unsaturated: 2.5 grams
- Cholesterol: 24 milligrams
Health Benefits Of Drinking Milk
1. Milk Helps Control Hunger
Drinking milk every day neither causes weight gain or obesity, nor it causes weight loss. Milk consumption can help you control your hunger and provide the 18 essential nutrients at the same time. Eventually, it can help you regulate your total fat consumption with unbalanced eating because of irregular hunger.
2. Milk Improves Bone Health In Children
Although milk is not associated with weight gain in adults, it indirectly increases a healthy level of weight in growing children. The calcium-rich cow’s milk increases bone density in children, whereas casein and whey proteins improve overall muscle development. Experts have found that milk is better than giving your children calcium and protein supplements.
3. Milk Enriches Teeth And Bone Health In Adults
One glass of milk is the source for 30% of the total calcium requirements in adults. Potassium and magnesium minerals support the overall bone and teeth health in adults. Milk also contains vitamin D, which is also 30% of the daily requirements for an adult. Vitamin D balances calcium and phosphorus in the human body. Overall, calcium, vitamin D, and phosphorus balance in the body is essential to prevent dental cavities.
4. Milk Helps Prevent Diabetes
Studies have found that a breakfast consisting of fresh milk and a heavy carbohydrate diet can help reduce blood glucose in the body. The two high-quality proteins (whey and casein) help you regulate blood glucose and prevent at least two types of diabetes in adults. Ultimately, it improves your heart and kidney health to extraordinary levels.
5. Milk Prevents Coronary Heart Diseases
Cow’s milk owns multiple ways to improve your heart health and prevent strokes. All the nutrients ensure a multi-dimensional balance that ultimately results in good heart health. Milk is also a great source of high-density lipoprotein (HDL), which is good cholesterol. It directly prevents heart diseases and stroke risks.
Drinking milk every day prevents 2 types of diabetes through blood sugar control; it directly reduces the chances of heart strokes. Potassium helps regulate blood pressure. Milk from the grass-fed cows consists of omega-3 fatty acids and conjugated linoleic acid, which are essential to prevent coagulation in the blood vessels, ensuring a healthy heart.
6. Milk Prevents Osteoarthritis
The high-quality protein in pure cow milk is a great source of amino acids. The whole milk is rich in various saturated fats, which reduced muscles’ burning in extreme situations. These mineral helps the progression of osteoarthritis in knee, which is incurable. Dairy is one of the recommended constituents of the diets prescribed for osteoarthritis patients.
7. Milk Is A Rich Source Of Choline
Milk is also a great supplier of choline. Choline is a rich element supporting sleep, motor movement, learning ability, and brain memory enhancement. In children, a glass of whole milk can maintain cellular membranes’ structure and improve the speed of transmission of nerve impulses. One cup of milk contains 38 milligrams of choline, which is the next significant source after egg.
Key Takeaways
While there are both pros and cons of drinking milk, a majority of studies are in favor of milk consumption. Except for the allergic issues, there is no strong evidence that milk causes any form of a major disorder. However, it is also recommended to regulate the consumption as the excess of anything is not good. If you ever see any complications from milk consumption, you should consult your doctor and take advice. No doctor will advise avoiding milk for a long time. They might advise avoiding it for a time, but not forever.
