This post is here to tell you all about fresh milk and the benefits that it offers. Dive in to know more!
Grass-fed cow’s milk has long been significantly associated with good health, making it one of the most consumed beverages in Indian households.
Appearance-wise, milk is a white liquid produced by mammary glands of the mammals. All mammals incorporating humans will usually produce milk in order to feed their offspring until they are ready to consume solid food. This dairy product includes various essential nutrients and, thus, can offer a range of health benefits. For example, it is an excellent source of calcium that further helps to prevent osteoporosis.
However, it is to be noted here that many people cannot tolerate lactose and hence cannot digest it. Moreover, concerns about lactose intolerance, as well as milk allergies, grow; a range of substitute milk such as almond milk and soy milk have become available.
Following is the list of significant health benefits offered by milk:
- Milk has been considered as a healthy beverage because it incorporates a vast range of essential nutrients. A lot of potential studies have suggested that people should consume fat-free or low-fat dairy, incorporating milk, cheese, yoghurt, as well as fortified soy beverages. Moreover, the studies also recommend consuming fewer than ten percent of calories each day from saturated fats as well as whole milk as potential examples of foods high in saturated fat.
- Milk is associated with bone health: Milk is highly essential for robust bone health because it offers a significant amount of calcium, which is a mineral important for healthy bones as well as teeth. Grass-fed cow’s milk is fortified with vitamin D, which is also beneficial for bone health. Both calcium and vitamin D helps to prevent osteoporosis.
Other potential ways to enhance bone health as well as reduce the risk of osteoporosis incorporate regular physical activity along with strength training, quit smoking and start eating a healthy diet that is potentially low in sodium and high in potassium. The body synthesizes most of the human body’s vitamin D on exposure to sunlight, therefore spending time outdoors is also recommended.
- Milk is also associated with heart health: Cow’s milk is an essential source of potassium, which can further enhance vasodilation as well as reduce blood pressure.
Increasing the amount of potassium intake and decreasing sodium from your diet can also reduce the risk of cardiovascular disease. Moreover, the natural potassium-rich source is cow’s milk, oranges, tomatoes, lima beans, spinach, bananas, prunes, as well as yoghurt. Furthermore, it is to be noted that a dramatic increase in potassium can also have risks; therefore, before making any changes in your diet, it is essential to discuss first with a physician.
Cow’s milk, as well as milk products like milk bread, also contributes to teeth health.
- Milk is somewhat associated with cancer: Vitamin D may play a role in crucial cell growth regulation as well as cancer protection. A lot of potential research shows that there is a higher risk of dying from colorectal cancer in a geographical area that receives the least amount of sunlight. Milk, on the other hand, incorporates vitamin D that can offer similar protection.
- Milk and depression: Milk is also potentially linked with depression. An adequate amount of vitamin D level supports the production of serotonin, which is a hormone, linked with mood, appetite, as well as sleep. Vitamin D deficiency has been potentially linked with depression, chronic fatigue, and PMS. It is to be noted that cow’s milk, along with other food items, are often fortified with vitamin D.
- Milk is also connected with muscle building: Cow’s milk is naturally designed to help the baby grow quite fast so that it makes sense that humans who consume cow’s milk can also bulk up real quick. Cow’s milk is a rich source of high-quality protein, incorporating all the essential amino acids. Whole milk has also been a rich source of energy in the form of saturated fat, which can further prevent muscle mass from being used or energy.
Maintaining a healthy amount of muscle is highly crucial for supporting metabolism as well as contributing to weight loss and weight management. A sufficient amount of dietary protein is required to preserve or increase lean muscle mass. Buying milk and incorporating it into your daily diet should no longer bother you because the dairy protein can support muscle growth as well as repair.
- Milk and osteoarthritis: Osteoarthritis of the knee has no potential cure yet. But a lot of prominent researchers say that consuming milk every day for more than a week or month has been linked to reducing the progression of the disease.
Concerns and precaution regarding milk:
- Lactose intolerance is a severe condition in which an individual lacks the enzyme lactase, which is required to break down the sugar found in milk for smooth and proper digestion. Moreover, lactose intolerance can also lead to bloating or diarrhoea when consuming milk and other milk products. However, consuming lactose-free milk, which incorporates added enzymes to help with lactose digestion, or starts taking a lactase supplement when consuming milk may ease or eliminate these potential symptoms.
- Milk allergy or hypersensitivity: This allergy is different from lactose intolerance. It is moreover referred to an abnormal immunologic reaction in which the body’s immune system produces an allergic antibody known as immunoglobulin E (IgE) antibody.
In such a situation, cow’s milk can cause symptoms like wheezing, asthma, vomiting, or gastrointestinal distress.As a coin has two sides, similarly, milk also has both positive and negative effects. But it is seen than the positive results outweigh the negatives, and there is always an alternative to a negative side effect. Milk is packed with all the essential vitamins and minerals that are beneficial for both adults as well as children.