Nutrients rich in milk

 Milk has been drinking water for thousands of years around the world.

 It is a nutrient-rich liquid produced by female mammals to feed their young.

 The most commonly consumed varieties come from cows, sheep and goats.

 Westerners and East Indians drink cow's milk frequently.

 Dairy consumption is a hotly debated topic in the nutrition world, so you should know whether it's healthy or harmful.

Just one cup (244 grams) of whole cow’s milk contains :

• 146 calories

• 8 (g) protein

• 8 (g) fat

And it contains of calcium, vitamin (d) b(12), potassium, selenium and phosphorus.

Milk is an excellent source of vitamins and minerals, providing potassium, B12, calcium and vitamin D, which many foods lack.

 Milk is also a good source of vitamin A, magnesium, zinc and thiamin (B1).

 Additionally, it is an excellent source of protein and contains hundreds of different fatty acids, including linoleic acid (CLA) and omega-3s. Linoleic acid and omega-3 fatty acids have been linked to many health benefits, such as preventing diabetes and heart disease.

 However, the nutritional content of milk varies depending on factors such as its fat content and the diet and treatment of the cow from which it came.

 For example, milk from mostly grass-fed cows contains significant amounts of conjugated linoleic acid and omega-3 fatty acids.

 Also, organic and grass-fed cow's milk is high in antioxidants like vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress.

Milk is a rich source of protein, one cup of milk contains 8 grams of protein. 

 Protein is essential for many important functions in your body, including growth, cellular repair, and immune system regulation.

Milk is considered a "complete protein," meaning that milk contains all nine essential amino acids that your body needs to function at an optimal level.

 There are two main types of proteins found in milk – casein and whey protein. Both are considered high-quality proteins.

 Casein makes up the bulk of the protein found in cow's milk, accounting for 70-80% of the total protein content.

 Whey protein contains the branched-chain amino acids leucine, isoleucine, and valine, all of which have been linked to health benefits.

  Branched-chain amino acids are particularly helpful in building muscle, preventing muscle loss, and providing fuel during exercise.

 In fact, higher consumption of milk and dairy products has been linked to greater whole-body muscle mass and better physical performance in older adults. Milk also helps athletes repair their muscles .

 In fact, many studies show that drinking milk after exercise can reduce muscle damage, muscle breakdown, increase strength, and reduce muscle soreness.

There is a possibility that estrogen-like hormones are present in milk. In a 2016 Trusted Source study, researchers found that mice that consumed high concentrations of estrogen in milk underwent hormonal changes.

Different types of dairy foods, such as cheese or yogurt, have different health effects than milk itself.

Why give milk at night for marriage?

It helps to make the couple's first night enjoyable by adding various flavors like black cumin juice, honey, sugar, turmeric and pepper to the glass of milk. According to ancient Indian texts, it was customary to give newlyweds milk mixed with saffron and almonds on their wedding night. After the wedding ceremonies the couple is given milk, saffron and crushed almonds to replenish their energy by adding proteins to their bodies. This compound is known as an aphrodisiac and when taken, it stimulates our desire for sex and provides quick vitality.

Benefits of drinking cow's milk

 Several studies have shown that including low-fat or fat-free dairy in the diet reduces the risk of heart disease, type 2 diabetes, and lower blood pressure among adults. 

Milk is full of electrolytes like calcium, potassium, sodium, and magnesium that help you recover what’s lost in sweat and rehydrate. 

 

Bone Health 

     Milk contains nutrients including calcium, phosphorus, potassium, protein, and (in grass-fed, full-fat milk) vitamin K2. All of these nutrients are essential for maintaining strong, healthy bones. Approximately 99% of the body's calcium is stored in your bones and teeth. 

Milk is an excellent source of nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium.   Including milk and milk products in the diet can prevent bone diseases like osteoporosis. Studies have linked milk and milk to a lower risk of osteoporosis and fractures, especially in the elderly.

  Also, 50% of bone and one-third of bone is protein. Evidence suggests that high protein intake may protect against bone loss.

Milk provides protein and a range of vitamins and minerals, including calcium, which is vital for bone health. However, other foods can also provide these nutrients.

Calcium 

Calcium is essential for bone and teeth health and reducing stress fractures. An easy way to get more calcium in your diet is drinking more dairy milk and eating cheese, yogurt, and other dairy foods. As a matter of fact, dairy is the number one source of calcium for most Americans. 

Weight tips 

Its high protein content makes you feel full, which can prevent you from overeating. Also, conjugated linoleic acid in milk aids in weight loss by promoting fat breakdown and inhibiting fat production. Additionally, several studies have linked calcium-rich diets to a lower risk of obesity.

 Evidence suggests that people who consume a high calcium diet have a lower risk of becoming overweight or obese. Studies show that high amounts of dietary calcium promote fat breakdown and inhibit fat absorption in the body.

People who want to lose weight should choose skimmed or low fat milk, consuming full fat milk will increase daily caloric intake, so share low fat milk for people who want to lose weight and high fat milk for people who want to gain weight.

Experts recommend that people at risk of cardiovascular disease and those who seek to control their weight avoid consuming full fat milk.

 Processing techniques remove fat to produce lower fat varieties: “reduced fat” contains 2% milkfat, “lowfat” contains 1% milkfat, and “nonfat” or “skim” has virtually no milkfat. Cows are often pregnant while they are milked, so dairy milk contains hormones like insulin-like growth factor-1 (IGF-1), estrogens, and progestins. Some cows are given additional hormones to increase milk production.

For blood pressure and heart health…

 High potassium intake and low sodium intake can help reduce the risk of heart disease.

  About 25% of women who consumed the most potassium had a 21% lower risk of stroke and a 27% lower risk of ischemic stroke.

Allergy

If a person with a allergy drinks milk, they will have an abnormal immunologic reaction, in which the body’s immune system produces allergic antibodies such as immunoglobulin E.

Low fat dairy products that do not contain added sugar can be a healthful addition to any diet, as long as the person does not have an allergy or intolerance.

Help to brain

Adults who consume more dairy products have been found to have higher levels of glutathione, a powerful antioxidant, in their brains.

 One of milk’s essential vitamins and nutrients is iodine, which supports bone and brain development during pregnancy and infancy . It’s also linked to cognitive function in childhood. 

FAQs 

Milk has various health benefits like bone and brain health. However, milk also has potential risks, especially for people with allergies or intolerances.

The saturated fat in full-fat dairy products increases the risk of atherosclerosis and heart disease. For this reason, people at risk of stroke or heart disease should choose skim or low-fat milk.

Some evidenceTrusted Source suggests that a high intake of milk may increase the risk of ovarian cancer. The reasons for this remain unclear, however.

Some people do not produce enough of an enzyme called lactase, For those with lactose intolerance, consuming milk can cause bloating, flatulence, or diarrhea.