I still remember today, whenever I left home to go to college, my mother would hand a glass of milk to drink. I always liked the taste of milk, but the mother used to send milk after feeding. Of course, at that time, I used to drink milk after killing my heart, but I understand its benefits today. The reason is the nutrients present in it. Seeing its benefits, drinking milk has really become a part of my habit. In this article of Stylecrase, we will only talk about the benefits of milk. Here we will learn about the advantages and disadvantages of milk as well as the use and nutritious elements of milk.
Let’s go ahead
First of all we know why milk is good for health.
Why is milk good for your health?
Milk and other dairy products have been an important part of the human diet for nearly 8 thousand years. The reason is nothing else but the nutrients present in it and their benefits to the body. It contains essential nutrients such as calcium, protein, potassium and phosphorus. The benefits of milk are many, including increasing bone mass index, protein malnutrition and bone health, which we will explain in further detail in the article (1) . You know what is in milk and how good it is for health. Further, we know in detail about the advantages and disadvantages of drinking milk.
Now what are the benefits of milk, we discuss it.
Benefits of Milk (Doodh)
Milk can give many benefits to health. What are the benefits of milk in detail? Just note that the properties of milk can help not to cure illness, but to stay healthy and prevent diseases. Let us know what is the benefit of drinking milk.
1. Benefits of milk for strong bones and muscles
The benefits of drinking milk include strengthening the bone and muscles. Milk and other dairy products are important sources of calcium and magnesium. Both these nutrients are considered essential for the development of bones. Milk is a good option for bone health of adults as well as children and young people. Milk can help prevent osteoporosis (a type of bone disease) and fracture in old age by strengthening bones (2) .
In addition, milk also contains a high amount of protein and carbohydrates, which are considered beneficial for muscles . A research on the website of NCBI (National Center for Biotechnology Information) mentions that milk can help strengthen Thai muscles (3) .
Another study states that cow’s milk is a source of protein, carbohydrates, calcium, and other nutrients, causing it to increase serum amino acid concentration. This helps in repairing the damage done to the muscles. Positive effects of cow’s milk intake have also been found to improve muscle function and repair (4) .
2. Benefits of milk for dental health
The properties of milk also include taking care of teeth. It contains nutrients like calcium and phosphorus, which can protect the teeth from caries and keep them healthy (5) . If you want to keep your teeth strong, drink milk daily. Milk protects you from many dental problems (6) .
3. Milk to lose weight
Milk can prove to be helpful in reducing increasing weight. According to a research, 38% of children consuming dairy were under weight control compared to those who consumed it. Actually, milk and dairy products are good sources of protein and protein is helpful in weight loss and control . With its help, it prevents the consumption of energy by reducing the desire to eat again and again after meals, which can reduce the fat in the body (2) . In addition, milk and dairy products contain conjugated linoleic acid (CLA), which has anti-obesity properties for weight and fat loss (7) .
4. Heart Health
The benefits of drinking milk daily include heart health. Its regular intake can help prevent cardiovascular diseases (8) . According to one study, people who drink 200 ml of milk daily have a 7 percent lower risk of stroke (2) .
According to a research on the NCBI website, drinking milk can reduce the risk of ischemic heart disease and ischemic stroke (stroke due to blood clotting) (9) (10) . High plasma levels of the saturated fatty acids present in it also help reduce the risk of heart disease, which is present in dairy products (2) .
5. Benefits of drinking milk daily for diabetes
The risk of diabetes can also be avoided by drinking milk daily . The calcium, magnesium and peptides present in it balance the glucose tolerance and insulin sensitivity in the body. Fatty acids present in dairy products may reduce the risk of type-2 diabetes (T2D). The same study also said that more research is needed on this, which can fully explain the cause and effect of prevention of milk from type-2 diabetes. According to the analysis of this research, yogurt with milk may also be effective in reducing the risk of T2D (11) . For this reason, it is recommended to include milk and curd in the diet for diabetes (12) .
6. Benefits of drinking milk for the stomach
The benefits of milk also include stomach health. Milk can help in relieving indigestion and acidity as well as many other stomach related problems. Milk has an antacid effect, which can help relieve stomach problems such as indigestion and acidity. Cold milk should be used for this. Cold milk neutralizes stomach acid, which can relieve acidity (13) .
7. Milk for good sleep
The benefits of milk also include promoting good sleep at night. It has been proved in many studies that drinking milk before going to bed at night helps to improve sleep. Milk contains the amino acids tritophan and melatonin, which can help in getting sleep. If there is a problem of sleeplessness, restlessness or sleep disturbance at night, then normal or warm milk can be consumed daily before going to bed at night (14) .
8. Blood pressure
The benefits of drinking milk include controlling blood pressure. Yes, high-blood pressure can be kept under control by consuming low-fat milk. A research in this regard has said that the consumption of low-fat dairy products may play an important role in the prevention of hypertension in old age . According to research, the dairy product is rich in proteins and bioactive peptides, which can have beneficial effects on blood pressure by inhibiting the angiotensin-I-converting enzyme, modulating endothelium function, or affecting body weight. Similarly, minerals such as calcium, magnesium, and potassium present in dairy are also important for reducing blood pressure regulation and the risk of hypertension (15) .
9. Stress and depression
Benefits of milk include prevention from stress and depression. Research has also revealed that milk can be helpful in brain problems caused by lack of nutrition. Actually, milk contains high quality protein (amino acids). Many neurotransmitters in the brain are made up of amino acids, which affect brain functioning and mental health. When it is deficient, it can cause anger, mood deterioration, stress and depression. For this reason, the protein present in milk is considered good for relieving stress and depression (16) . Another research also states that drinking milk at night can reduce anxiety disorders (14) .
10. Clean and brighten skin
Those seeking clean and glowing skin should also start consuming milk. Milk can be applied to the skin as well as applied to the face. The benefits of drinking milk daily include brightening of the skin, appearing of the skin, preventing sun tan and reducing facial spots. Also, milk powder has been considered beneficial in hydrating the skin and cleansing blackheads and whiteheads (17) .
11. Benefits of drinking milk to make hair stronger
The benefits of drinking milk daily include hair health. Milk contains good amount of calcium and protein. Both nutrients can act as important building blocks for hair growth. In particular, protein prevents hair loss and helps in growth. At the same time, calcium also plays an important role in keeping hair healthy. In addition, niacin, biotin, pantothenic acid present in milk are also beneficial for hair health (18) . However, this study was done on menopausal women. Therefore, the effect of milk on the hair of other people needs to be researched separately.
Stay with us
After the benefits of drinking milk, read about the nutrients of milk.
Nutritional value of milk – milk nutritional value
Many nutrients are found in milk, due to which it is so nutritious and beneficial. Below we are telling you which ingredients are found in milk (19) .
|Total fat||3.25 g|
|Pantothenic acid||0.043 mg|
|Vitamin B6||0.036 mg|
|Vitamin B 12||0.45 µg|
|Carotene, beta||7 µg|
|Vitamin E||0.07 mg|
|vitamin D||1.3 µg|
|Vitamin K||0.3 µg|
|Fatty acid, total saturated||1.865 g|
|Fatty acid, total monounsaturated||0.812 g|
|Fatty acid, total polyunsaturated||0.195 g|
Keep reading article
Let us know the use of milk further.
Use of milk – how to use milk (doodh)
Many people have questions about the use of milk. What is the right time to drink milk or whether it is right to drink milk on an empty stomach. We will answer these questions below.
How to use
- Can drink milk cold.
- You can drink milk by heating it.
- Shake can be drunk by adding different types of fruits of milk.
- Milk can be eaten by making barfi.
- Milk can be used to make kheer.
- You can drink and eat milk by putting it in cornflakes and chocos.
- You can drink milk by adding Horlicks and Bournvita.
What is the right time to drink milk?
The best time to drink milk is in the evening. Drinking it in the evening helps in sleeping, but it is not that drinking milk in the morning does not have benefits. Milk can be drunk at any time. It is advisable to avoid drinking milk on an empty stomach just in the morning, as some people may have gas problems.
How much milk should we drink?
- Pediatricians recommend giving 400 to 500 grams (2 to 3 cups) of cow’s milk to children a day for calcium (20) .
- Adults can drink two glasses of cow’s milk (21) . Milk over 200 mL has been reported to be better for heart problems (2) .
Read till the end
Next we are telling you what happens by drinking more milk, that is, we will discuss the loss of milk.
Milk loss – side effects of milk
Even though milk is quite beneficial, sometimes drinking milk in the morning or at night can also have its disadvantages. Below we are talking about the disadvantage of drinking more milk (22) (23) .
- As we said, milk contains lactose, which can sometimes impair digestion. For this reason, anyone may have diarrhea, bloating or gas problems by drinking too much milk.
- Some people also get allergic to milk. It also causes lactose. In such a situation it can affect the immune system.
- What happens by drinking more milk, if you also think that, then know that it can increase the risk of hip fracture of the hip. Lactase has also been considered as the reason behind this.
- Drinking more than three glasses of milk a day can also prove fatal.
In this article, we have described both the advantages and disadvantages of milk. The benefits of drinking milk are to the body only when it is consumed in moderate amounts daily. Of course, the qualities of milk can keep you healthy, but it is also important to keep in mind that there is no problem of drinking milk anywhere. Hope you like this article. For other interesting information related to health, keep reading momjunction.
Expert’s Answers for Readers Questions
Is it beneficial to drink milk at night?
Yes, drinking milk at night is beneficial. Many people keep thinking about the advantages and disadvantages of drinking milk at night and do not consume it. So, we tell you that drinking milk at night helps to sleep well and it can also reduce stress (14) .