What Are The Benefits of Milk? If You Drink Milk, You Have to Know its Benefits!

What Are The Benefits of Milk? If You Drink Milk, You Have to Know its Benefits! 

MILK

Milk is a white liquid, produced by the mammary glands found in mammals of various types. It produces milk to feed its young. Cow's milk is one of the most consumed drinks in all parts of the world, as it has long been associated with good human health. Many valuable nutrients with significant health benefits, the most famous of which is calcium that protects against osteoporosis. In addition to milk from mammals, a number of milk alternatives have recently emerged, such as almond milk and soy milk as an alternative to people who They suffer from milk allergy and lactose intolerance.

The Benefits of Milk

Milk has many benefits for human health, including the following:

• Maintaining bone and dental integrity: As drinking milk is usually associated with healthy bones, and it is a rich source of calcium; it is a mineral necessary to maintain the health and strength of bones and teeth, and it is worth noting that about 99% of the calcium in the body is stored inside the bones and teeth, and milk contains vitamin D, which helps To reduce the risk of osteoporosis, and in addition to this milk is a good source of protein; it is an essential nutrient for maintaining bone health, and studies have indicated that eating milk and its products is linked to reducing the risk of osteoporosis and fractures, especially in the elderly.

• Help Prevent Weight Gain: Several studies have linked milk consumption with a lower risk of obesity. In a study of 145 children aged three years, it was found that the high consumption of fats in milk was associated with a lower risk of childhood obesity, as another study showed that more than 18,000 middle-aged women participated And the elderly that eating more quantities of high-fat milk products has been linked to a lower weight gain and a lower risk of obesity. Milk also contains a variety of ingredients that may contribute to weight loss and prevent its increase, as a higher protein content in milk increases the Feeling full for a longer period of time, which may prevent overeating, and some studies have indicated that Linoleic acid in milk possesses the ability to promote weight loss by breaking down fat and discouraging its production, as other studies have indicated High levels of calcium are able to inhibit fat absorption in the body.

• Improve Mood, Appetite and Sleep: Where vitamin D in milk helps to support the production of the hormone serotonin , a hormone associated with mood, appetite and sleep, and several studies have linked vitamin D deficiency with depression, chronic fatigue and premenstrual syndrome.

• Help Build Muscle: Cow's milk is a rich source of high-quality protein; that is, it contains all the essential amino acids, as eating sufficient quantities of protein is important to increase and maintain muscle mass, and it also helps support muscle growth. In addition, whole milk is a rich source. Energy, which helps prevent muscle mass from being used as an energy source.

• Maintaining a Healthy Heart: As cow's milk is a good source of potassium that helps promote vasodilation and lower blood pressure, it should be noted that it contains a high amount of saturated fats and cholesterol associated with an increased risk of heart disease.

• Reducing the risk of cancer: As many studies indicate that vitamin D in milk can contribute to regulating cell growth and preventing cancer, and some studies indicate a relationship between eating high amounts of calcium and reducing the risk of colon and rectal cancer, and other studies indicate that Increasing the calcium and lactose intake in milk products may help prevent ovarian cancer.

The Nutritional Value of Milk

The following table shows the nutrients contained in one cup of low-fat milk, or approximately 236ml: 

  

The nutritional component	Nutritional value
Calories	99 calories
Protein	8 grams
Fats	2 grams
Saturated fatty acids	1 gram
Cholesterol	9 milligrams
Carbohydrates	11 g
Sugars 11 grams	11 grams
Calcium	300 milligrams
Sodium	125 milligrams
Vitamin C	2.4 milligrams
Vitamin A	500 IU
Vitamin	D 99 IU

Side Effects of Drinking Milk

Milk can cause some side effects in some people, which may lead to some health problems, including the following:

• Allergy: Some experts estimate that more than 5% of children suffer from milk allergies, which can cause some skin reactions, such as eczema, and some symptoms of the gut, such as stomach ache, constipation, and diarrhea, in addition to some serious symptoms such as: difficulty breathing, shock Allergies (Anaphylaxis), wheezing and bloody stools.

• Lactose Intolerance: As approximately 75% of the world's population suffers from various forms of lactose intolerance, it should be noted that the cow's milk content of lactose is greater compared to other types of milk.

• Acne: One study found that adolescents suffering from acne were drinking large amounts of milk, low or low fat.