Best Dietary Sources of Vitamin D

Vitamin D is essential to healthy bones, bodies, and minds. By far, the best way to fill your Vitamin D quota is by soaking up some sunshine. But in some climates and seasons, getting enough sunlight isn’t always possible. Fortunately, you can get your fill of Vitamin D from many different foods sources.

White Mushrooms

People absorb Vitamin D when they’re out in the sun, so it should be no surprise that the same is true for many vegetables. White mushrooms, also called white button mushrooms, are a fantastic source of Vitamin D when they’ve been exposed to the sun’s UV light while growing. They also provide a number of other health benefits, so adding them to your diet can improve your health all around.

Whole Milk

Some of the milk you can find at the grocery store has been fortified with Vitamin D. Make sure you’re drinking plenty of fortified whole milk when you’re concerned about getting enough Vitamin D to keep you looking and feeling young and healthy. A cup of fortified whole milk provides the body with about 21% of the Vitamin D it needs for the day.

Eggs

A whole, large egg contains enough Vitamin D to account for about 7% of the daily recommended intake. And that’s not the only nutrient found in eggs that will help keep you healthy and young: eggs also contain protein, essential amino acids, choline, and sulphur. The wide variety of vitamins and minerals housed inside an egg are great for promoting healthy hair and nails, along with a healthy body overall.

Soy Milk

Many people drink soy milk for the benefits of healthy soy. If you’re concerned about the amount of Vitamin D and calcium in soy milk versus whole milk, you don’t need to worry; soy milk is a viable source of both. One cup amounts to about 17% of the recommended Vitamin D for the day, and about 6% of the recommended amount of calcium.

Ricotta Cheese

Ricotta cheese is a staple in many Italian dishes, so eat up to get your Vitamin D for the day. When cooking, try substituting white pasta for whole wheat, and use fresh vegetables (add mushrooms for more Vitamin D) and dried herbs to add a health boost to your meal and your body.

Orange Juice

A cold glass of orange juice is a healthy way to start your day. Fresh-squeezed is usually ideal, but you might want to think twice if you’re concerned about getting enough Vitamin D to keep you feeling young, strong, and healthy. Many brands of orange juice are fortified with Vitamin D, because it isn’t naturally present in fruits and vegetables such as oranges.

Oatmeal

Like many grain products, oatmeal is often fortified with essential Vitamin D. Oatmeal is a healthy way to start your day, thanks to all the vitamins and minerals it provides. Adding Vitamin D to the mix only makes it even better. One packet of fortified oatmeal provides about one quarter of the Vitamin D the average person needs each day, so check the nutrition labels to make sure you’re getting the most out of your meal.

Vanilla Yogurt

Vanilla yogurt is a tasty treat that’s filled with healthy minerals. Some brands are also fortified with Vitamin D, making it a fantastic food that helps keep you young and healthy. Read the nutrition labels on your favorite brands to see whether or not you’re getting enough Vitamin D in your yogurt. A cup of fortified vanilla yogurt can provide almost 20% of the Vitamin D that’s needed each day.

Chocolate Milk

You already know the health benefits of milk, but did you know that chocolate milk is also a healthy option when enjoyed in moderation? Look for the kind that’s fortified with Vitamin D. One cup provides your body with 20% of the Vitamin D it needs for the day. It also contains protein and calcium, which are essential for healthy bones and muscles.

Cereal

Next time you’re shopping for your favorite cereal, check the label to see if it’s fortified with Vitamin D. Many of the healthiest cereal choices are, so consider switching if you haven’t already. Different brands and types of cereal vary widely, so always check the labels for nutrition information before buying. One cup of some fortified cereals can provide up to 29% of the daily recommended value of Vitamin D.

Beef Liver

Beef liver is rich in a variety of vitamins, minerals, and nutrients. It’s also low in calories and fat, compared to other types of beef. It’s a good source of Vitamin D when you’re not quite able to reach the recommended amount for the day. Other nutritional benefits it provides include protein, thiamin, and iron.

Butter

Butter gets a bad rap for being high in saturated fat. But it’s important to remember that saturated fat is still essential to a healthy diet; it helps the body absorb antioxidants and vitamins. Butter contains a small amount of Vitamin D, and it will also help your body absorb and use the Vitamin D that you get from other sources. As long as you consume it in moderation, butter can be a welcome addition to a healthy and balanced diet.

Sour Cream

Sour cream is often associated with unhealthy snacks and meals, but the sour cream itself has several nutritional benefits. Anyone can enjoy it in small amounts along with a healthy diet and lifestyle overall. It contains protein, potassium, calcium, Vitamin A, and Vitamin D, making it a more healthful food than most people realize.

Health Benefits of Grapes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of heart disease,diabetes, cancer and other conditions. Many studies have shown that increasing consumption of plant foods like grapes decreases the risk of obesity and overall mortality. Grapes also have some special components that make them even more essential to our health, giving them "super food" status and reducing the risk of the following conditions

Cancer: Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.

The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

Migraine: Ripe grape juice is an important home remedy for curing migraines. It should be drunk early in the morning, without mixing additional water. Ironically, drinking red wine is often considered a cause of migraines, but grape juice and grape seed extract is considered a solution for the problem. There are many causes behind migraines, and it can be difficult to pinpoint the culprit, since they include chemical imbalances, lack of sleep, changes in weather, or dietary deficiencies. Alcohol in general causes migraines, but grapes have so many antioxidants that they can cause and cure the same illness!

Heart Disease: The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of 
atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti⁶

-cancer effects; however more studies are needed using human subjects before these results can be confirmed.

The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet bublood pressure via anti-inflammatory mechanisms.

ild-up and reducing

The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.⁵

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.⁵

High Blood Pressure: As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.

According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

Constipation: Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.

Allergies: Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.⁶

Diabetic neuropathy and retinopathy: A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

Researchers have also found resveratrol to be beneficial for treating Alzheimer's disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.

Incorporating more grapes into your diet

The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Grapes are high on the list of produce that the EWG suggests that you buy in the organic version to ensure a lower risk of pesticide exposure.

Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. Grapes are best stored in the refrigerator and should be washed before eaten.

The best way to consume grapes is fresh right out of your hand! Most grape jellies/spreads, juices and wine have added sugars, which tack on additional calories.

Here are some handy tips to incorporate more grapes into your diet:

• Slice grapes in half and add them to your chicken salad.
• Make your own fruit cocktail with fresh fruit and include grapes, pineapple, sliced peaches and strawberries. Drizzle a small amount of honey on top of the fruit mixture for an extra sweet treat.
• Freeze grapes and eat them as a snack or dessert on a hot day.
• Have a quick 100-calorie snack with 1 cup of fresh grapes.

Diet for Healthy Hairs

Protein

As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.

Spinach 

Why it’s good for you: Eating spinach is a great way of getting nutrients into your diet. It contains vitamons B, C and E as well as potassium, calcium, iron, magnesium and Omega 3 – all of these are required for good healthy hair. The iron content in particular helps the red blood cells carry oxygen to hair follicles which is essential for healthy hair growth

Vitamin C

Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen that strengthens the capillaries that supply the hair shafts.

Sweet Potatoes 

Why it’s good for you: Sweet potatoes are packed full of a nutrient called beta-carotene. Beta carotene is converted by the body into Vitamon A. Vitamin A deficiency often results in dry skin which can affect your scalp and can fall off your scalp as dandruff. For a healthy scalp try incorporating more beta carotene into your diet

Carrots

Why it’s good for you: Carrots are usually thought of as being good for your eyes but they help your hair as well. Containing vitamin A, these vegetables help you get that shiny well-conditioned look by maintaining the natural oils in the hair and keeping your scalp in tip top condition.

Omega 3

Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.

Diet for Weight Gain Naturally

While so many people these days crib about not being able to lose weight, there are some among us who eat to our heart’s content, but are still unable to gain weight. If you are among the latter group, then there are a few things that you can do that will help you gain weight. Firstly, start weight training as it is one of the best ways to gain muscle. Secondly, start eating a lot more than you do (5-6 meals a day) but make sure you don’t eat too much junk food as it may not get digested without sufficient fibre.

According to nutritionist you should initially aim to increase your appetite. ‘Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you could even start with fruits by eating an extra one every day.’ Including the following foods in your diet is also a good idea.

Milk

Milk is a great source of protein and carbohydrates, along with many other nutrients making it great for weight gain. A 100 ml serving contains around 3.4g of protein and if you drink 2 glasses every day, you would have consumed 14g of protein.  Read more about the various health benefits of milk and ways to include them in your diet. 

Eggs

Eggs too are a great source of protein, with 100 g containing as much as 13 g of protein. They are also loaded with several vitamins like Vitamin A and Vitamin B12 making them an excellent health food.  Here are the various health benefits of eggs.

Energy bars

Energy bars like granola bars might not be healthy if you are trying to lose weight, but it’s a good option for those trying to gain it. They are loaded with nuts and calories, and if consumed in moderation, they can help add some weight. 

Oats

Oats are rich in fibre, and a 100 g serving contain 17 g of protein. They are also rich in iron, making them a great health food for everyone and not just for those who are trying to lose weight. Try this healthy oat recipe to gain weight.

Banana

Bananas are often recommended in most diet plans for weight gain. A single banana can contain 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates making them a great food to have to replenish yourself after a workout. Often, you’ll see tennis players eating bananas in between matches for instant energy. Bananas also have other benefits that you should know about.

Butter

If you like the taste of butter and want to put on weight, then you should definitely include it in your diet. It is extremely rich in fat with 100 g of butter, containing 81 g of fat. However, make sure that you eat it in moderation as a healthy percentage of this fat is saturated fat which can clog your arteries and lead to heart disease. Read about the various health benefits of butter. 

Potatoes

About 40% of your diet when you are trying to gain weight, should consist of carbohydrates and potatoes are rich in carbohydrates, and contain amino acids like glutamine and arginine making them a good food option for those who want to gain weight. Make sure you retain the skin for optimum nutrional value. Read about the various health benefits of potatoes.

Soya bean

Meeting your protein requirements every day can be tough when you are trying to gain weight. Soya bean which has as much as 36 g of protein per every 100 g serving, can be a great food that’ll help you meet those targets. Soya bean can also help you lower your cholesterol levels.

Noodles

Even though, a lot of people think they are unhealthy, eating noodles can be a great way to add some calories and carbohydrates in your diet. Also, you could mix it with a lot of vegetables which will give them many essential nutrients like vitamins and antioxidants too. Here are a few healthy noodle recipes that you can try – Spicy sesame noodles and chapati masala noodles. 

Chicken

A lot of bodybuilders don’t forget to include chicken in their diet. Not only is it extremely delicious, a 100 g serving contains as much as 25 g of protein. Include it in your diet for a month, and you are likely to see quick results. Also read the 8 health benefits of chicken.

Hopefully, these foods will help you gain weight. Remember that gaining weight is hard and may take some time. Eat foods that boost your immunity too, as falling sick can seriously ruin your weight gain program and that can be extremely demotivating.

How To Control High Blood Pressure Naturally

High blood pressure, or hypertension, is a serious health problem common among

Americans. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems.

Hypertension sometimes is called the silent killer because, by itself, it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years.

If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. Exercise regularly

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It's important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:

• African-Americans
• Anyone age 51 or older
• Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
• Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

Health Benefits of Lemon Grass

Cymbopogon citratus also known as Lemongrass is an herb which belongs to the grass family of Poaceae. It is well known and utilized for its distinct lemon flavor and citrusy aroma. Lemongrass is a tall, perennial grass which is native to India and tropical regions of Asia. It is a coarse and tufted plant with linear leaves that grows in thick bunches, emerging from a strong base and standing for about 3 meters in height with a meter-wide stretch. The genus Cymbopogon comprises of 55 species of grass, two of which are referred to as Lemongrass. These are West Indian lemongrass or Cymbopogon citratus which is famously preferred for culinary use and East Indian lemongrass or Cymobopogon flexuosus which is used in the manufacturing of various products such as fragrances because of its extended shelf life, owing to the low amount of myrcene in that variety.       

In addition to its culinary usage, lemongrass offers a wide array of medicinal benefits and is in extensive demand due to its antibacterial, anti-fungal and antimicrobial properties across Southeast Asia, as well as the African and American continents.

Nutritional Value of Lemongrass   

Lemongrass is an aromatic storehouse of essential nutrients providing a wide array of health benefits. It is a source of essential vitamins such as vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin) B5 (pantothenic acid), B6 (pyridoxine), folate and vitamin C. It also provides essentil minerals such as potassium, calcium, magnesium, phosphorous, manganese, copper, zinc and iron, which are required for the healthy functioning of the human body. It offers no harmful cholesterol or fats.

Health Benefits of Lemongrass       

Lemongrass contains antioxidants, flavonoids and phenolic compounds such as luteolin, glycosides, quercetin, kaempferol, elimicin, catecol, chlorogenic acid, and caffeic acid, all of which help in providing an impressive range of medicinal aids. The main component of lemongrass is lemonal or citral, which has anti-fungal and antimicrobial qualities, while also providing a distinct lemony smell. Some of the most well known health benefits of lemongrass include

Cholesterol Lowering: Lemongrass possesses anti-hyperlipidemic and anti-hypercholesterolemic properties that support healthy cholesterol levels. Studies have shown that the regular consumption of lemongrass has shown significant results in sustaining healthy levels of triglycerides and reducing the LDL cholesterol in the body. This helps in preventing the accumulation of lipids in the blood vessels and promotes the unobstructed flow of blood in the arteries and prevents various cardiac disorders such as atherosclerosis.

     

Detoxification: Lemongrass helps in cleansing and flushing harmful toxic wastes out of the body, as a result of its diuretic properties. Detoxification helps in better regulation of various organs of the body, including the liver and kidney, while also helping to lower the levels of uric acid. The diuretic effect of lemongrass helps in increasing the quantity and frequency of urination, which helps in maintaining digestive health, eliminating accrued fats, and assisting in maintaining a clean system.

Stomach Disorders: Studies have shown that lemongrass essential oil has anti-microbial and anti-bacterial properties which help in fighting the infections caused by various pathogens such as Helicobacter pylori and Escherichia coli. Lemongrass is beneficial in the prevention of gastrointestinal disorders such as gastric ulcers, helps in stimulating the bowel function, and improves digestion. The anti-inflammatory properties of lemongrass are beneficial for treating constipation, ulcerative colitis, diarrhea, nausea and stomach aches. 

      

Respiratory Disorders: Lemongrass is widely used in Ayurvedic medicine for its healing effects in treating coughs and colds. Along with other beneficial components, the vitamin C content present in lemongrass helps in providing relief from nasal blockages, flu and other respiratory disorders such as bronchial asthma.

Fever: Lemongrass is a febrifuge and is also known as the ‘fever grass’, owing to its beneficial effects in lowering fevers. The anti-pyretic and diaphoretic effect of lemongrass is extensively used in Ayurvedic medicine for curing fevers by inducing sweating.

Immune System: Lemongrass helps in restoring the vital systems which are operational in the body, including digestion, respiration, excretion and nervous system. This assists in better absorption of nutrients and strengthens the immune defense mechanism of the body. Lemongrass extracts have a beneficial effect on the inflammatory actions of cytokines, which are the signaling molecules through which the cells communicate and respond in the body. Studies have shown that lemongrass exerts anti-inflammatory action and its constituents such as citral may be the cause behind its inhibitory effects on cytokine production.

Author:

Faisal Mahmood

Post Graduate Research Scholar at Functional & Nutraceutical Food Research Section

National institute of Food Science & Technology

University of Agriculture, Faisalabad (UAF)

Pakistan

How Milk is a Complete Food?

Milk has long been associated with good health and is one of the most consumed beverages throughout the world. It is thought that the ability to digest the milk sugar lactose beyond infancy first evolved in dairy farming communities in central Europe around 7500 years ago.

Popular sayings and slogans such as "Milk: it does a body good" and "Milk is a complete food" have brought milk into the mainstream media and further propelled the notion of milk being a healthful choice.

Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popularly consumed. There are also many "milk alternatives" available now, such as soy milk, almond milk, coconut milk, hemp milk and more. Even cow's milk comes in many varieties including flavored varieties like strawberry or chocolate, lactose-free milks, milk with added omega-3s, hormone free or organic milks and reduced fat milk.

Nutritional breakdown of milk

One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat content. Whole milk, with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrate and 8 grams of protein in one cup. One cup of nonfat or skim milk has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein.

Some important nutrients that all milk provides are:

Calcium: Dairy products like milk are the best dietary sources of calcium. Calcium has many functions in the body but its primary job is the development and maintenance of healthy bones and teeth. Calcium is also important for blood clotting and wound healing, maintaining normal blood pressure, and muscle contractions including heartbeat. It is important to try to pair calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. There are 306 milligrams of calcium in one cup of skim milk.

Choline: Milk is also one of the best sources of choline; an important nutrient found that helps with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Potassium: High potassium intakes are also associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. A high potassium intake is associated with a 20% decreased risk of dying from all causes. The recommended daily intake of potassium for all adults is 4700 mg per day.

Vitamin D (fortified): Vitamin D is important for bone health, aiding in the formation, growth, and repair of bones. Vitamin D also plays an important role in calcium absorption and immune function. Vitamin D deficiency has been associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.

Milk also provides magnesium, phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B-12.

HEALTH BENEFITS ASSOCIATED WITH MILK

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured

Blood pressure and heart health

An increased potassium intake can play a huge role in improving vasodilation and lowering blood pressure. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Unfortunately, according to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3 Incorporate more potassium-rich sources such as milk, oranges, tomatoes, lima beans, spinach, bananas, prunes and yogurt into your daily diet to increase your potassium intake.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease. A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets. This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.

In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Depression

Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite and sleep. Vitamin D deficiency has been associated with depression, chronic fatigue and PMS.

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!

Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

Muscle building and weight loss

Milk is a great source of natural, high quality protein. Maintaining a healthy amount of muscle is important for supporting metabolism and contributing to weight loss and weight maintenance. A diet that is sufficient in protein is needed to preserve or increase lean muscle mass. Dairy proteins support muscle growth and repair. According to Today's Dietitian, a recent analysis of over 20 clinical trials suggested that an increased milk intake can boost muscle mass and strength during resistance exercise in both younger and older adults