5 Surprising Health Benefits of Drinking Milk

 

The term milk comes from the Latin word mel, which means honey. Many of us still think of milk as sweet and creamy, but now we know it’s much more than that. If you’re wondering why is milk important to drink, here are five surprising benefits to consider

1) Protein
Cow’s milk is an excellent source of high-quality protein, which makes it an ideal choice for a healthy breakfast. According to a report by WHO and UNICEF, children around the world grow faster when they consume cow’s milk than when they don’t. Protein is essential for building muscles and bones, blood clotting, growth and development. Consuming enough protein may also help you avoid overeating later in life, say researchers from Wageningen University in The Netherlands. In their 2014 study, older women who drank three glasses of milk daily were less likely to become overweight or obese during 16 years of follow-up than those who consumed less milk (or none at all). How much milk should I drink? For men ages 19 to 70, most experts recommend 3 cups of low-fat dairy products each day. If you’re above age 70, aim for 2 cups per day. Women under 50 are advised to have 2 1/2 cups of low-fat dairy products each day; after age 50, aim for 2 cups per day. One cup equals one 8-ounce glass of low-fat milk or yogurt; one 1 1/2 ounces of natural cheese; or two ounces of processed cheese like American cheese. It’s OK if your total adds up to more than three cups since larger servings usually contain smaller amounts of added sugar and fat that aren’t included in these guidelines. How does drinking skim vs full fat affect weight loss? Research shows that both types of milk can be part of a balanced diet for losing weight, but some people may lose more weight with nonfat milk. A 2015 meta-analysis found that overweight adults who drank nonfat or low-fat dairy every day lost about 3 pounds more over 12 weeks than people who didn’t drink any milk. However, another recent review found no clear evidence supporting either type—nonfat or whole—of milk as being better than another for reducing belly fat. And both kinds still contribute calories and saturated fats to your diet. Any benefits from consuming fat-free milk are small compared to eating other foods rich in calcium, vitamins D and K, which reduce your risk of osteoporosis, stroke and heart disease. Bottom line: Unless you’re concerned about breaking even on calories (calories vary depending on serving size), go for whichever variety appeals to you most. You’ll still get important nutrients while adding healthy food into your diet—and perhaps break a sweat working out how best to fit three servings into each day! If plain milk isn’t tasty enough on its own, add some flavor with fruit juice or cinnamon rather than sugar sweetened drinks or desserts. You’ll get calcium without empty calories! Getting too little calcium, or not taking in enough of it, is linked to increased body fat, specifically in your belly area. For example, a study of 4,256 adults published in BMC Public Health discovered that individuals who got fewer than 700 milligrams of calcium a day had higher levels of body fat compared to those who ate more. Another recent Harvard-led study found that three daily servings of low-fat dairy resulted in more weight loss and reduced waist circumference than 1 percent milk. Clearly there’s more to nutrition than calories alone. While we’re on the topic of calcium, it’s worth mentioning that milk is only one of many dairy options available. Low-fat, fat-free and flavored yogurts are great for parfaits or smoothies, and cottage cheese is a low-fat way to snack. Almond milk or unsweetened soy milk are good options for vegans or those who need to watch their cholesterol intake. If you’re going low-fat, it’s especially important to choose fortified varieties that include 100 percent of your daily value of vitamin D—some choices now boast 20 grams per serving! Also, always check your milk’s expiration date to ensure that it’s fresh. The FDA says milk is safe to drink until two days after you open it; keep in mind that storing opened milk in a container in your fridge may make it go bad more quickly.
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2) Calcium
The most well-known benefit of drinking milk is its high content of calcium, which helps strengthen your bones and teeth. An 8-ounce glass also contains about 30 percent of your daily value for vitamin D, which promotes bone health by increasing absorption of calcium. If you don’t drink milk (or eat dairy products), ask your doctor if you need to take a vitamin D supplement. You can also get your daily dose from foods such as salmon, tuna and egg yolks.
The More Than Calcium Ad: Nutrition experts disagree on whether milk intake should be encouraged among children; some studies have shown that dairy products may negatively affect weight and body fat in youth. In addition, more research has suggested potential links between cancer in adults and milk consumption as an adolescent. It’s important to note that these are not conclusive findings—more research is needed. However, it’s not recommended to give a child under 2 years old cow’s milk or yogurt; go for formula or breast milk instead. Cow’s milk isn’t necessary after age 2 either—you can switch to soy or almond milks made from nuts or seeds to reap all its benefits without any harm done (we especially like Silk unsweetened soy and nut milks). If you do choose cow’s milk, choose low-fat varieties whenever possible to reduce calories from saturated fats. You could also opt for 1 percent or skim milk; it might seem boring, but because there’s less fat, most recipes don’t require adjustment. Watch out for ultra versions with added sugar—this defeats one of the main advantages of choosing reduced-fat over full-fat dairy products. Or make your own flavored milks at home by adding fruit juice concentrates to store-bought milks. Another option? Go Greek! Studies show that types of Greek yogurt packed with protein have been linked with lower belly fat than other yogurts due to their higher protein content (check out our recipe ideas). Stick with plain Greek varieties rather than flavored yogurts such as strawberry: Often they’re loaded with extra sugar and calories.

3) Vitamin D
Although it’s not officially a vitamin, vitamin D is an essential nutrient for bone growth and development. Calcium can help your bones stay strong, but without adequate levels of vitamin D, calcium may not be properly absorbed. Vitamin D is important in that it enables your body to absorb and retain more than 90% of dietary calcium. The recommended daily intake for vitamin D is 600 IU per day (15 micrograms). It’s best to get your nutrients from food, which can then assist with healthy metabolism of fat and carbohydrates, so opt for low-fat or non-fat milk alternatives instead! Dairy products are also great sources of other vitamins and minerals like magnesium, phosphorus, potassium and selenium—the latter works with vitamin E as an antioxidant agent. Water also helps keep you hydrated while preventing dehydration – a condition which causes brittle nails, dry skin and fatigue as well as slowed metabolisms due to a drop in core temperature. So by drinking enough water on top of dairy foods, you have some solid nutritional assistance. In fact, a study published in Journal of Food Science showed that increasing calcium intake enhanced thermogenesis and basal metabolic rate—aka how quickly your body burns calories! Plus, pairing higher-calcium milks with regular physical activity will improve your overall cardiovascular health too. To maintain these perks for life: choose fat-free dairy options over high fat varieties like cream and cheese as often as possible. Have plenty of protein along with whole grains throughout the day to help keep calories down at every meal. Follow these guidelines for better weight loss results: 3 Ways To Beat Sugar Cravings Naturally, Quit Sugar Addiction & Deal With Cravings Naturally

4) Fatty Acids
When you drink milk, you’re ingesting high-quality protein, carbohydrates, and healthy fats—the type that help keep cholesterol levels in check. It’s also a great source of essential nutrients like calcium, vitamin D, potassium, and magnesium. All these micronutrients are important for your body’s overall health and well-being. In fact, researchers have even linked low intakes of these nutrients to an increased risk for cardiovascular disease and cognitive impairment. Another thing that makes milk unique is its fatty acid composition. Unlike most animal sources of protein, which tend to be high in saturated fat, whole milk contains mostly unsaturated fat with small amounts of omega-3 fatty acids (anti-inflammatory) and medium chain triglycerides (MCFAs). Studies show that consumption of omega-3s can lower heart disease risk by improving blood lipid profiles and lowering blood pressure, while MCFAs can improve metabolism by decreasing excess abdominal fat storage. Although drinking whole milk may not be ideal for those who are lactose intolerant or have heart conditions, consuming one glass per day can provide several important health benefits to many adults. The next time you pour yourself a tall glass of milk, remember how it can benefit your body!

5) Zinc
Zinc is often undervalued, but it’s a crucial nutrient for cell growth and function. Zinc deficiencies can lead to stunted growth and poor health outcomes, especially in infants. People who don’t drink milk may be at higher risk for zinc deficiency. Adults should aim for about 8 mg per day; children should take about 4mg daily. (Because zinc can leach from some containers, store your supply in glass.) The Recommended Dietary Allowance is 11 mg a day. Infants need around 3 mg; 1-year-olds, 5mg; and 6-12 year olds, 7mg. Pregnant women require 12 milligrams while lactating they need 9 milligrams. Men with diabetes need more—13 milligrams—and that number goes up to 14 if they have prostate problems as well.