Milk is a popular beverage that is rich in nutrients, including calcium, protein, and vitamin B12. It helps keep one energized and protected against diseases.
It also has a lot of other benefits as well, like helping in weight loss. So, if you want to reap some of these benefits, you can always drink a glass of milk every day.
1. Calcium
Milk is a rich source of calcium, which plays an important role in bone health. It helps keep bones strong and can reduce the risk of osteoporosis later in life.
It also works to strengthen muscles and regulate nerve signals. It has also been found that consuming more calcium in the diet can help with weight loss.
This is because a high calcium intake can decrease fat cell growth, which can help in shedding extra body fat.
People of all ages need calcium for healthy bones and teeth. It’s especially important for children and pre-teens, who are growing their skeletal structures.
2. Protein
Milk is a nutrient-dense food with important nutritional value owing to its calcium, vitamin D (especially in fortified form), protein, vitamin B12, and other nutrients such as riboflavin and potassium.
There are two main kinds of proteins found in dairy products: soluble (whey) and insoluble (casein). Whey contains high levels of the amino acids leucine, isoleucine and valine.
The protein content in milk helps to promote muscle growth, especially during weight loss. It also supplies branched-chain amino acids (BCAAs) that can help to build lean muscle mass and reduce adiposity.
Moreover, it can help in reducing the risk of metabolic disorders and hypertension. Studies have demonstrated that milk and its products consumption is associated with a lower prevalence of these diseases.
3. Omega-3 Fatty Acids
Milk fat is rich in Omega-3 fatty acids (ALA, DHA and EPA). These nutrients are important for the health of people who consume them regularly.
They are also essential to the growth and development of children, as well as to prevent cardiovascular disease. Moreover, they help with weight loss because they reduce appetite and increase fullness, helping to keep us feeling satisfied for longer.
Organic milk has a much healthier balance of omega-3 and omega-6 fatty acids than conventional dairy. Studies have shown that the ratio of omega-6 fatty acids to omega-3s in organic milk is about 2:1, compared to 5:1 in conventional whole milk.
4. De-stress
A glass of warm milk at the end of a stressful day can help de-stress you. Aside from being full of calcium and protein, it also contains tryptophan, which has been shown to reduce stress hormones such as cortisol.
Similarly, drinking milk before bed can help you get a good night’s rest. It contains the amino acid tryptophan, which has been shown in studies to reduce stress hormones and help you fall asleep faster.
The fatty acids found in milk are beneficial for healthy brain function. They help protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as reducing inflammation.
5. Relaxation
If you have been suffering from stress or anxiety, a glass of milk is the perfect way to soothe your nerves and re-energize yourself. It contains tryptophan which converts into serotonin, a hormone that relaxes the body.
It also increases melatonin production which promotes sleep.
Adding a warm glass of milk to your bedtime routine could help you sleep better and longer. However, the effects of milk on a person’s sleep quality will depend on their individual needs and habits.
A study suggests that a protein in milk, known as lactium, has a calming effect on the body by reducing blood pressure and lowering cortisol levels. It also has other health benefits, such as improving eyesight.
6. Lowers Blood Pressure
Milk is an excellent source of calcium and vitamin D, which can help lower blood pressure. Ideally, you should consume 2 to 3 servings of low-fat dairy every day in order to control your BP.
High blood pressure is a condition in which the force of blood against your artery walls is persistently higher than normal, which can lead to heart disease and kidney damage.
A number of observational studies have shown that dairy is associated with a lower risk of hypertension. However, it is important to remember that a dietary approach must be taken in addition to medication to treat high blood pressure.
7. Lowers Risk of Stroke
Stroke is one of the most common causes of death and disability in the US. Fortunately, 80% of strokes can be prevented, thanks to knowledge and lifestyle changes.
The most important risk factor for stroke is high blood pressure. This can damage blood vessels (arteries) that supply blood to the brain.
You should get your blood pressure checked regularly by your doctor, nurse or pharmacist.
Also, check your diet. A healthy diet can help to lower your risk of stroke. It should be low in fat, sugar and salt and include plenty of fresh fruits, vegetables and whole grains.
8. Good for Eyesight
Milk is beneficial to your eyes because it contains vitamin A, which is essential for your eye health. It also contains the mineral zinc that helps bring that vitamin to your eyes from the liver.
In addition, the calcium in milk benefits your eyes and skin as well. Calcium allows the nerve cells in your eyes to communicate with the visual centers in your brain so that your brain can process what your eyes see.
Milk is also a good source of Vitamin E. This nutrient helps slow macular degeneration and prevent cataracts.
9. Lowers Risk of Cancer
Taking steps to lower your cancer risk can help you live a longer, healthier life. Keeping a healthy weight, avoiding tobacco use, getting regular exercise, and eating a diet low in fat and high in fruits, vegetables, whole grains, and nuts can reduce your cancer risk.
Eating less red meat (particularly processed meat like bacon, sausages and hotdogs) and more non-meat proteins can also decrease your risk of colorectal cancer. Fruit and vegetables contain antioxidants that can prevent damage to your cells that can lead to cancer later in your life.
Diets rich in fruits, vegetables and whole grains are the best way to keep cancer at bay. Getting immunized against the human papillomavirus and hepatitis B viruses can also help lower your cancer risk.
10. Helps in Weight Loss
Milk is an excellent source of protein and can help you lose weight. Its high protein content also helps you feel fuller and prevents snacking, thus reducing your overall calorie intake.
In addition, milk contains a number of nutrients like calcium, zinc, vitamin B12, magnesium and potassium that can boost your immune system and increase metabolism.
The calcium in milk promotes bone health, while potassium and magnesium are essential for maintaining healthy blood pressure levels. Having a glass of milk before meals is an easy way to add these nutrients into your diet.
