16 Health Benefits Of Milk That You Don't Know

1. Strong Bones

Milk is considered one of the best sources of calcium for all ages. Calcium is considered to be the most important mineral for healthy growth and for the proper functioning and repair of bones and the skeletal system. For this reason, it is known that ingesting milk can prevent calcium deficiency which can lead to diseases such as osteoporosis.

2. Helps control mood and depression

Cow's milk and its derivatives are commonly fortified with vitamin D due to its widespread consumption by the population. Adequate levels of vitamin D support the production of serotonin, a hormone associated with mood, appetite and sleep. Vitamin D deficiency can be associated with depression, chronic fatigue, and PMS symptoms.

3. Contains proteins and energy that aid in muscle regeneration, growth and strengthening.

Both mother's milk and cow's milk are rich sources of high-quality protein, which contains all the essential amino acids for a puppy's muscle development.

Whole milk is also rich in saturated fat, which is essential for the regeneration of muscle mass.

Maintaining muscle health is important for maintaining proper metabolism and also contributes to weight loss. Adequate levels of protein in the diet serve to preserve or even increase lean muscle mass.

Nutritionists suggest that a higher intake of milk and dairy products in general may increase muscle mass and strength during exercise in young adults and older people.

4. May help in weight control and fight against obesity

Contrary to what has already been spread, the consumption of milk is not fattening. Recent research shows that people who consume milk and dairy products tend to be thinner than those who don't.

Studies also show that limiting milk and dairy consumption in an effort to decrease calorie intake ends up causing weight gain, particularly in the abdomen, an area where excess fat is associated with greater health risks. .

While there is no precise explanation as to why these findings occur, the reason is thought to be the calcium content which is found in abundance in milk and milk products.

5. May reduce the risk of type 2 diabetes

Studies suggest that one benefit of low-fat milk and dairy products may be to reduce the risk of type 2 diabetes, a disease that is no longer limited to just adults.

A recent comparative study involving more than 37,000 women found that among those with the highest consumption of dairy products, especially those with a lower fat content, there were fewer cases of type 2 diabetes.

Similarly, a 2005 male study found a reduced risk of type 2 diabetes associated with increased skim milk consumption, while interestingly, the risk was associated with increased dairy consumption.

Researchers believe these findings are due to the combined effects of many beneficial nutrients found in dairy products, including calcium and magnesium, or the fact that dairy products have a low glycemic index, which helps control blood sugar levels.

6. Take care of your skin

For thousands of years, milk has been used in skin care, helping to keep it even and smooth. Cleopatra, Queen of the Nile, considered one of the most beautiful women of all time, knew what she was doing when she mixed honey and milk with her baths.

Milk is used in numerous cosmetic preparations and helps keep the skin soft, smooth and shiny. This is thanks to its numerous vitamins and nutrients, essential for the health of our skin.

For those who cannot take milk baths and relax, it is advisable to drink at least two glasses a day. Due to the high vitamin A content, milk helps improve skin health by its antioxidant potential which contributes to the elimination of free radicals, dangerous by-products of cellular metabolism that are partially responsible for premature skin aging, resulting in wrinkles and age spots.

And for those with dry skin, the milk can be applied directly and left for about 15 minutes to soften it. The lactic acid present in milk helps in the removal of dead skin cells.

7. Milk hydrates

For the body to be properly hydrated, it is recommended that you consume six to eight glasses of fluids per day. Dehydration can cause discomfort, lack of concentration, irritability and memory loss.

There are a number of benefits of milk through its nutrients related to rehydration of the body. It is essential especially after physical exercises to replenish lost fluids.

When we sweat, the heart is more demanding and we also lose minerals such as calcium, sodium and potassium. Therefore, milk may be the ideal repository as it contains significant levels of all minerals and water.

For men, one of the most important minerals found in milk is calcium. A study in the American Journal of Medicine showed that they tend to lose more calcium through sweat, and need to ingest more than a normal supply of stores.

In addition to being beneficial for bones and teeth, American researchers have discovered that foods low in fat and rich in calcium can inhibit a hormone that causes fat to be stored in the body.

For this reason, milk is also recommended for bodybuilders as a source of lean vitamins. These pros maintain their shape through heavy workouts and a dramatic reduction in fat levels.

8. Provides protein for muscle building

The body needs protein and other nutrients to rebuild the muscle structure broken during workouts.

Milk has a lot of complete proteins, i.e. it contains all eight essential amino acids, so it can be easily used by the body for regeneration and muscle growth. It still has two types of protein, casein and whey (or whey), in a ratio of 80 and 20%, respectively. Both are recognized as high quality muscle building proteins. Whey is currently the most common form of protein found in bodybuilding supplements.

Whey is a fast-acting protein because it is quickly absorbed and utilized by the muscles. Casein is digested more slowly providing a constant flow of protein to the body. One of the benefits of milk is that it provides both nutrients in a convenient and cost-effective way.

9. Can prevent cancer

There is considerable evidence of the benefit of milk in protecting against the risk of developing certain types of cancer, including colorectal and breast cancer.

A recent Swedish study of 45,000 men showed that men who drank one and a half glasses of milk a day or more were 35 percent less likely to develop the disease than those who ate fewer than two glasses a week.

Additionally, a study of more than 40,000 Norwegian women found that those who drank milk as children and continued into adulthood had a lower risk of developing breast cancer.

Calcium and a fat found in dairy products, known as conjugated linoleic acid (CLA), are the substances researchers cite as components that protect against colon cancer.

10. Improve your vitamin and mineral intake

According to medical research, drinking milk greatly improves your intake of vital minerals and vitamins. A person consuming whole milk doubles their chances of meeting their daily calcium needs while another person consuming a can of soda can cut their calcium levels in half.

Calcium along with all other essential minerals and vitamins found in milk must be included in our daily diet in order to ensure proper functioning of our body in all aspects.

11. Protects bone health

Milk and dairy products are sources of calcium, phosphorus, magnesium and protein, which are essential for healthy growth and bone development. The correct consumption of these substances from childhood and into adult life can help make bones stronger and protect them from diseases such as osteoporosis.

Research shows that infants who have not received milk are more likely to suffer bone fractures in falls, and their healing time may be significantly longer if they don't have a constant stream of calcium to aid in bone matrix replenishment.

12. Milk helps to have stronger and healthier teeth

Encouraging children and young people to drink milk is one way to ensure dental health, especially since it has nutrients whose properties protect the enamel surface of the teeth against acidic substances.

Offering milk to children also serves to reduce the intake of soft drinks, which weaken the gums and cause tooth enamel to decay.

High amounts of phosphorus are responsible for the benefits of milk for the development and maintenance of healthy teeth.

Casein, the most abundant protein in milk, forms a thin film on the enamel surface, which prevents the loss of calcium and phosphate when teeth are exposed to acidic foods.

Dentists recommend that, other than water, milk be the only safe drink to take between meals. This is because it reduces the cariogenic effects of food on the teeth.

13. Milk can reduce symptoms of stress and PMS

Drinking milk is a great way to relieve stress at the end of a tiring day. It helps relax muscles and calm nerves.

Milk has also been shown to reduce PMS symptoms and boost energy. According to a study by the University of Massachusetts, women who drink skim or skim milk throughout the month get more calcium and vitamin D (which helps absorb calcium) and have a lower risk of developing PMS.

14. Milk consumption may be related to a decrease in blood pressure

Studies suggest that eating three servings of dairy products a day, along with five servings of fruit and vegetables as part of a low-salt diet, can reduce blood pressure in children and adults.

While the exact mechanisms involved in these findings are still unclear, calcium, potassium, magnesium, and milk proteins are thought to be the factors leading to milk benefits like this.

15. Possible benefits of milk against cardiovascular disease

Several studies have linked the consumption of milk and dairy products to a reduced risk of cardiovascular disease.

This link can be attributed to various properties of milk, but epidemiological studies have shown that calcium intake in particular can lead to a reduced risk of cardiovascular disease.

More specific studies have shown that a high calcium intake can reduce bad cholesterol levels in the blood and increase good cholesterol levels, risk factors for heart disease and the vascular system.

Additionally, it is also believed that calcium can bind to harmful fats in the intestines and prevent their absorption, preventing the molecules from entering the bloodstream.

16. Acts as a remedy for heartburn

There are many foods that contain acids that cause heartburn. One of the easiest ways to relieve this pain is to drink a glass of milk. The refreshment and thick texture of the milk helps coat the esophagus and stomach, reducing discomfort.

Whole milk or skim milk?

Skim milk is made by separating and removing the fat content from whole milk, and then fortified with vitamin D and vitamin A.

The fat content of whole milk is about 3%, while skimmed milk contains less than 0.2% of total fat. This means that skim milk has fewer calories and less cholesterol than whole milk.

This is usually good for weight loss diets or people with cardiovascular problems. The nutritional content of the milk remains the same in the skimmed and semi-skimmed versions of the drink.

Milk can cause allergic reactions

Some people may have intolerance to lactose, a natural sugar found in milk. Symptoms resulting from this intolerance include pain and bloating, gas and diarrhea. There are more serious, but rarer cases of children developing allergic shock when they eat cow's milk.

Researchers believe that much of the world's population lacks the enzyme needed to digest lactose, and so they develop such reactions when they ingest milk.

It is estimated that 15% of people of Northern European descent, 80% of Blacks and Hispanics, and up to 100% of Asians do not produce lactase, the enzyme needed to digest lactose.

In the case of children, it is advisable to consult the pediatrician to replace cow's milk for another drink. For adults, dairy and lactose-free dairy products are available on the market.