Amazing Health Benefits of Milk

(Dr. Waseem Razaq, )

What is Milk: Milk is liquid secreted by the mammary glands of female mammals (Including human) to nourish their young for a period beginning immediately after birth till the time when they are able to digest other type of food. The milk of domesticated animals is also an important food source for humans, either as a fresh fluid or processed into a number of dairy products such as yogurt, butter, curd and cheese. Milk is essentially an emulsion of fat and protein in water, along with dissolved sugar (carbohydrate), minerals, and vitamins. These constituents are present in the milk of all mammals, though their proportions differ from one species to another and within species. The milk of each species seems to be a complete food for its own young for a considerable time after birth. In the stomachs of the young, milk is converted to a soft curd that encloses globules of fat, enabling digestion to proceed smoothly without the disturbance often caused by fatty food. Lactose, or milk sugar, is broken down into simpler digestible sugars by the enzymelactase, which is produced in the intestine of infants. Infants who do not produce lactase develop lactoseintolerance, a condition in which a variety of gastrointestinal problems arise. Lactose intolerance also commonly develops after weaning or with advancing age, when many individuals cease producing lactase. lactase, reaches its highest levels in the human small intestine after birth and then begins a slow decline unless milk is consumed regularly. Those groups who do continue to tolerate milk, however, often have exercised great creativity in using the milk of domesticatedungulates, not only of cow, but also buffalo, sheep, goats, yalks,reindeer and camels.

With the passage, of time people started convert milk to yogurt, curd, cheese and other products to reduce the levels of lactose. Milk is in modern era, being processed into a variety of products such as cream, butter, yogurt, curd, butter milk kefir, ice cream, cheese, condensed milk, powdered milk, and many other food-additives and industrial products.
Before touching the benefits of milk separately, let’s see the amazing nutritional profile of milk, just one cup (244 grams) of whole cow’s milk contains:
• Calories: 146
• Protein: 8 grams
• Fat: 8 grams
• Calcium: 28% of the RDA
• Vitamin D: 24% of the RDA
• Riboflavin (B2): 26% of the RDA
• Vitamin B12: 18% of the RDA
• Potassium: 10% of the RDA
• Phosphorus: 22% of the RDA
• Selenium: 13% of the RDA
Health Benefits of Milk: Below are the amazing health benefits of milk:
• Rich in high quality Proteins: One cup of milk contains 8 grams of high-quality protein. Milk protein is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level.
Casein protein: makes up the majority of the protein found in dairy milk, comprising 70–80% of the total protein content. Whey accounts for around 20, whey contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits and are particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise. Protein content of milk also boost muscle repair.
• Packed with a number of essential nutrients: Besides high-quality proteins milk is also an excellent source of vitamins and minerals, it provides potassium, B12, calcium and vitamin D. milk from cows and buffalos that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids, both are linked to many health benefits, including a reduced risk of diabetes and heart disease. organic and grass-fed animal’s milk also contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress
• Good for weight loss: When milk Is consumed by individuals after weight training, they lost more body fat and gained more muscle mass than those who had consumed different drinks that contained the same energy and macronutrients. Milk contains a variety of components that may contribute to weight loss and prevent weight gain. For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating. Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production. However, simply adding more milk to your diet will add to your total energy intake. So, if you add more milk to your diet, it likely will be the most effective for weight loss, if it replaces other sources of energy from your diet, to ensure you are not consuming excess calories."
• Beneficial to bone health: Due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K, milk is associated with strong and health bones. Thus, including milk and other dairy products in to your will help prevent osteoporosis (osteoporosis is condition which literally means porous bone, a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased).
• Best Choice for vegetarians for getting essential nutrients: Without meat in diet, opting for milk and milk products is a great choice because it’s not only a good source of high-quality protein, vitamin D, phosphorus, riboflavin and vitamin B12 but it’s also the top source of calcium in our diets.

And last but not least, the best reasons to drink milk is because it maximizes your food budget. For instance, a glass of milk offers more nutritional value than just about any other beverage you can buy in same amount. A glass of milk, including whole milk, low fat, fat free and organic, contains nine essential nutrients, including B vitamins for energy, protein for lean muscle, vitamin A for a healthy immune system and bone-building nutrients, including calcium and vitamin D. It’s an easy, delicious and affordable choice at mealtime.


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