Growing up, your mother probably told you of the wonderful benefits of milk to get you to chug down every last drop in your glass. Milk is known to contain eighteen essential nutrients and is probably why most people consider it a complete meal. This is perhaps why this beverage is a non-negotiable item in every household and will always make it to your grocery list.
However, in recent years, milk has been falling out of favor in the public eye. Thanks to the proliferation of alternative and dairy-free options due to individual ethical and controversial concerns, this drink is slowly getting phased out of the market. Some of the hot topics surrounding milk are its connection to weight gain, with some asserting it induces everything from skin breakouts to inflammatory responses. Today we debunk some common myths surrounding milk as we learn what researchers have to say about it.
Nutritional Value and Ingredients
According to a study by the BMJ, milk fulfills eighteen of the 22 essential nutrient requirements. For every 244 grams (1 cup), whole milk contains:
- Calcium; 276 mg
- Folate; 12 mcg
- Magnesium; 24 mg
- Phosphorous; 205 mg
- Potassium; 322 mg
- Vitamin A; 112 mg
- Vitamin B12; 1.10 mcg
- Zinc; 0.90 mg
- Protein; 7-8 grams (whey and casein)
Milk also contains:
- Iron
- Selenium
- Vitamin B6
- Vitamin E
- Vitamin K
- Niacin
- Thiamin
- Riboflavin
- Vitamin D
Fat content varies with the type of milk.
Recommended Daily Intake
The Dietary Guidelines for Americans encourage three servings of dairy per day. According to the National Dairy Council, one 8-ounce serving of milk helps you meet the daily requirements of essential nutrients by giving you: 8 grams of protein, 50 % of your daily Vitamin B12, 25 % of your daily calcium, 15 % of your daily Potassium, and 15 % of your daily Vitamin D.
Health Benefits of Milk
Yes, our mothers were right in making us finish every last drop of it. Milk has benefits that not only strengthen us internally but also give us healthy skin and hair.
Stronger Teeth and Healthy Bones
Media and TV commercials were right to tell you that milk improves the general strength of your bones. This is because it contains calcium, potassium, magnesium, and vitamin D. a cup of milk contains 7 to 8 grams of casein and whey protein necessary for building healthy bones, teeth, and muscle.
Calcium helps to improve bone density and weight in children and reduces the risk of osteoporosis. Vitamin D helps our bodies absorb calcium from the foods we eat and promotes bone mineralization. Studies show that pregnant women who incorporated a diet rich in dairy products bore children with better bone mass than mothers who didn’t follow the same diet.
Boosts Muscle Growth and Repair
Milk is a protein and, therefore, a body-building food. It provides up to 8 grams of amino acids per cup that primarily work to promote the growth and repair of muscle tissue, such as healing cuts and wounds. Most athletes take milk after training because it provides the body with the nutrients it needs to recover.
Furthermore, milk works to minimize muscle fatigue and replenishes fluids lost during the workout session. This is evidenced by a 2019 study published by the European Journal of Sports science which proves how milk contributes to post-exercise muscle repairs and rehydration and helps to relieve post-exercise muscle fatigue.
Helps To Improve Cognitive Function and Brain Development
Milk has an impressive nutritional profile that benefits your brain and cognitive function. It helps you stay mentally sharp as you age. Studies show that taking milk mitigates the risk of having Alzheimer’s as you age. This is because it contains glutathione, a nootropic, which boosts memory and clear thinking and prevents neurodegenerative diseases like Alzheimer’s and dementia.
The Journal Nutrients published a study that linked skimmed dairy, fermented dairy, and buttermilk to improved executive functioning. According to researchers, milk promotes healthy aging because it contains calcium, protein, and vitamin B12. All of these are essential nutrients for older people.
Helps To Fight Stress and Depression
Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite, and sleep. Research carried out in 2020 shows that feelings of stress and depression have been linked to a deficiency in vitamin D. This is why most manufacturers fortify milk with Vitamin D boosters.
According to a 2019 meta-analysis, dietary vitamin D supplements could very well help people suffering from severe depression manage the condition. However, more research needs to be conducted to support these findings. Milk, with its many vitamins and minerals, can act as a stress reliever by reducing muscle tension and soothing your nerves.
Mitigates Symptoms of PMS
For many women globally, menstrual cycles are a special type of brewed hell. Pre-menstrual and post-menstrual cycles bring about a lot of changes in the levels of hormones in the body, causing mood swings. Not to mention the severe cramping that comes with going through the cycle.
Too much dairy isn’t an intelligent choice during menstruation as it might cause bloating. However, milk contains calcium and iron necessary for this stage and, when consumed in the right amounts, will be helpful. Calcium has been found to reduce cramps and generally relax the body. Iron helps to replenish the lost supply due to menstruation.
Boosts Your Energy
Milk contains saturated and unsaturated fats as well as cholesterol. These can be broken down in the body through oxidation to produce energy. If you feel low and need a little energy boost, reach for a cold glass of whole milk and watch it revitalize you.
Promotes Healthy Skin and Glowing Hair
There is a reason ancient gods and rulers of Greece used to bathe in this elixir. That is not to say that you should fill your bathtub with milk. Instead, use it as a binding agent for your hair and facial masks or drink a glass daily. It has a lot of hydrating properties that would be good for your skin and hair. Many DIY masks use milk as an ingredient. Give one a try today.
Fights Chronic Diseases
Calcium found in milk oversees contractions and relaxations of muscles. Milk also increases your potassium intake while simultaneously lowering your sodium intake. These two minerals work together to achieve two goals; improved heart health and lower blood pressure. This also reduces your risk of getting a stroke.
Furthermore, milk can help reduce cholesterol production by your liver by raising your levels of HDL. This minimizes your risk of getting cardiovascular diseases and stroke. Some researchers believe drinking milk can reduce the risk of developing certain types of cancer. Because milk helps balance your blood sugar levels, it minimizes the risk of type 2 diabetes in adults.
Spicy foods or diets with high acidity tend to cause heartburn and severe acidity attacks. After consuming such foods, taking a glass of milk brings a cooling effect to your stomach and esophagus. It also minimizes your chance of developing ulcers from consuming such foods.
The Risks of Taking Milk
It has been over 10,000 years since man decided to domesticate cows, goats, and sheep. Then, older children and adults didn’t consume milk. Today, humans are the only mammals to consume milk in their adulthood. However, there is no scientific evidence backing up milk as a health benefit in adults.
A study in 2011 by the Journal of Bone and Mineral Research could not find an association between milk and reduced hip fractures in middle-aged and elderly adults. In reality, milk consumption in adulthood has been associated with no protection in men, increased risk of fractures in women, and an overall lowered mortality rate in both sexes.
In addition, milk contains a lot of unsaturated and saturated fats, which makes it a high-calorie drink. For this reason, full-fat milk may increase the risk of atherosclerosis, stroke, and other cardiovascular diseases. Some studies have shown that overconsumption of milk has been linked to increased chances of breast, prostate, and ovarian cancer.
The milk we have today is suspected of containing growth and milk-production-regulating hormones. These hormones are known to aggravate acne by interfering with insulin regulation in the blood. Contrary to popular belief, skim milk can inflame acne. It would be better for your acne-prone skin if you consumed full-fat cow milk instead.
About 30 to 50 million Americans have an allergy or sensitivity to lactose or casein found in milk. This can lead to vomiting, diarrhea, blood in the stool, hives, and bloating. Severe allergic reactions to milk and milk products can cause the victim to go into anaphylactic shock, which can be fatal.
However, this does not mean you should throw away the drink. Overconsumption of it is harmful, but moderate consumption isn’t. There are options available in the market for people with sensitivities, intolerances, and allergies to milk. People who are at risk of cardiovascular problems can consume low-fat or skimmed milk. There are also a lot of available plant-based options for those who are lactose intolerant or simply do not wish to consume milk.
Signs You Are Consuming Too Much Milk
Here are some common signs that you are exceeding your daily amount of milk intake:
- You are experiencing nausea and are vomiting
- Sudden issues with your digestive system such as bloating, cramping, and diarrhea
- Sudden skin breakouts and inflammations
- You are feeling constant fatigue
- There is a decrease in bone mass and density
- You start to show symptoms of cardiovascular diseases.
Myths and Misconceptions Surrounding Milk
There is an old tale that drinking a cup of warm milk at night helps put you to sleep. Milk indeed contains tryptophan which helps put you to sleep. However, it contains amino acids that require a lot of energy to cross the barrier between the blood and the brain with tryptophan.
Most people assume that because of the fat content present in milk will lead to increased weight gain. According to a 2017 review of 13 clinical trials in the Journal of Clinical Nutrition, drinking 500 ml of milk daily was linked to decreased appetite and increased satiety. So, cutting out milk is not a smart diet if you are on your weight loss journey. Milk is a nutrient and mineral powerhouse. You would miss out on many essential nutrients and lose less weight.
Conclusion
When consumed in the right amounts, milk will do your body justice. There are a lot of options to choose from, including lactose-free, yogurt, low-fat, skimmed milk, and whole milk. Choose one that applies to your ideal diet.
