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
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
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