Milk can be consumed for a variety of reasons. It could be for a variety of reasons, including improving bone health, improving heart health, lowering the risk of obesity, and more.
One of the greatest ways to get readily available calcium and vitamin D into your diet to help you build and maintain strong bones is to drink a cup or two of milk every day.
The benefits of drinking milk, on the other hand, go far beyond your bones and teeth. This is due to the 13 essential nutrients included in cow’s milk, which include vitamin B12, riboflavin, niacin, potassium, phosphorus, vitamin A, zinc, and selenium.
“I recommend drinking milk for anyone looking to add more protein and vitamins such as vitamin A, B12, and D into their diet,” added the nutritionist. “My personal favourite and go-to milk is Organic Valley’s Grassmilk whole milk for the added health benefit of extra omega-3 fatty acid (healthy fat) and CLA content, and that’s because their cows spend 50 percent more time outside than the organic standard.”
The following are the nutritional facts for a cup of % cow’s milk:
- 100 calories
- Protein (grams): 8
- Carbohydrate (grams): 13
- Grams Fat (grams): 2.5
- Saturated Fat (grams): 1.5
- Calcium: 30% Daily Value
- Vitamin D: 25% Daily Value
Milk is not only a nutritional powerhouse, but it also has a slew of health benefits, ranging from enhancing bone health to aiding in the maintenance of a healthy heart, improving athletic performance, and even lowering the risk of obesity and type 2 diabetes. Read on to learn how, and don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians for more information on how to eat healthy.
1. It’s a natural way to boost your performance –
There’s no reason to pay premium amounts for pre- and post-workout drinks when you can get the same performance-enhancing effects by simply drinking milk. “real milk and dairy has a powerful nutrient package with 13 essential nutrients like high-quality protein, calcium, iron, zinc and vitamin D, is a friend to both flexitarian and vegetarian eating patterns, and contributes nutrients that athletes struggle to consume but are important for supporting performance and recovery,” says Director of Performance Nutrition.
Milk is a staple on dietitian athletes’ training tables because it aids in the three Rs of recovery: rebuild, refuel, and rehydrate. It’s also one of the most cost-effective sources of calcium, vitamin D, and other important micronutrients that athletes require to perform at their best. Furthermore, multiple studies have shown that whey and casein, the two primary proteins in milk, aid in muscle growth and recuperation.
2. It helps in the control of blood pressure –
Several studies have found that people who consume milk and dairy items had a lower chance of developing high blood pressure. Milk’s entire food package, which includes calcium, potassium, and other minerals, helps to keep blood pressure in check. According to studies, people who consume more total dairy products and milk have a lower systolic blood pressure increase over time.
Consuming dairy foods reduced the likelihood of having high blood pressure, according to a meta-analysis that evaluated the data of multiple research and included 45,000 individuals and 11,500 cases of increased blood pressure. Low-fat dairy foods had a stronger link to heart disease than full-fat dairy diets. In addition, to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet recommends 2-3 servings of low-fat dairy products like milk, as well as lots of fruits and vegetables and whole grains.
3. It may help you whittle your middle –
Is it really possible to “milk your diet”? Yes, according to research.
Milk’s high-quality protein increases satiety and decreases appetite and cravings, making you less likely to overeat and crave sweets and other carb-heavy foods. Researchers revealed in a review article published in Nutrition Research Reviews that milk proteins increase satiety more than carbohydrate or fat, and that whey and casein in milk can help regulate food intake, lower blood sugar levels, and may help reduce overall body fat by increasing fat-burning.
Drinking a glass of milk before a meal may help you lose weight even more. Another study published in the American Journal of Clinical Nutrition found that people who ate whey protein before a meal ate fewer calories and had a lower blood sugar response to the meal.
4. It helps in the prevention of type 2 diabetes –
Individuals with pre-diabetes or those at high risk of acquiring type 2 diabetes can avoid it by having low-fat dairy products in their daily diet, according to a study published in Nutrition Journal. According to the study, those who reported eating more low-fat dairy in their diet had a lower chance of acquiring type 2 diabetes than those who reported eating less than half a serving of dairy each day. Those who said they drank low-fat milk had a 41% lower risk of getting type 2 diabetes.
Adding one to two cups of milk to your meals and snacks is a great approach to boost your overall health and happiness. You’ll never grow weary of adding healthy milk to your diet because it’s so inexpensive and adaptable.