Milk Health Benefits

when we talk about the milk health benefits, Milk has been enjoyed globally from the last many decades. Approximately, 223 billion litres of milk are consumed per annum globally. Milk comes from different sources like cows, sheep, and goats. Western countries consume cow milk. There are 10 top-ranked countries for world-wide milk production. The top three countries for milk processing and production are as follow:

• The United States of America produces 167,256,000 metric tonnes of milk.

• India produces 186,143,000 metric tonnes of milk.

• China produces 31,592,000 metric tonnes of milk.

Scientific Definition of Milk

Milk is a white dense fluid that is rich in fats, proteins, and other nutritional attributes. It is helpful to maintain the health-related scenarios of the body. There are a bundle of scientifically proven health benefits of milk. The nutritional profile of milk is amazing. It is useful for people of all ages.

Chemistry of Milk 

The essential constituents of milk are water, fat, proteins, lactose (milk sugar), and minerals (salts). Milk additionally contains trace measures of different substances, for example, colours, catalysts, nutrients, phospholipids (substances with fatlike properties), and gases.. Lactose is framed from galactose and glucose units. Lactose is the fundamental sugar in milk.

Milk mirrors all the frequencies of light and doesn’t retain any shading because of its reflectance properties. The particles present in the milk like casein, calcium edifices, and fats are for the most part white in colour.

Nutritional Values of Milk

There are different types of milk according to the fat content percentages. The nutritional aspects of milk are highly complex. It contains almost all the nutrition that we need.

Nutritional Attributes

One average cup of whole milk(240 ml) having 3.25% has the following nutritional index:

Calories: 149

Water: 88%

Sugar: 12.3 grams

Fiber: 0 grams

Fat: 8 grams

Carbs: 11.7 grams

Complete Table of nutritional values as per fat %

Type of Milk	Amount in grams	Calories	Total fats	Total Carbohydrates	Protein	Calcium
1% Fat	100	42	1 gram	5 gram	3.4 gram	12%
2% Fat	100	50	2 gram	4.8 gram	3.3 gram	12%
3.7% Fat	100	64	3.7 gram	4.7 gram	3.3 gram	11%
3.25% Fat	100	61	3.3 gram	4.8 gram	3.2 gram	11%
Powdered Milk	100	496	27 gram	38 gram	26 gram	91%
Milk(Non-Fat)	100	34	0.1 gram	5 gram	3.4 gram	12%

Milk Proteins

Milk is a good source of protein. It consists of different amount of protein according to fat percentage. Powdered milk is a good source of protein and provides approximately 26 grams per 100 grams. There are two types of proteins in milk. These types are linked with solubility in water. Both are digestible by the human body. The insoluble protein is called as casein protein. The soluble protein is whey protein. Both of the proteins have good percentages of essential amino acids.

Casein in Milk

About 80% of the protein of milk is casein in nature. Casein protein can absorb the maximum amount of minerals. Especially calcium and phosphorous can be absorbed to a maximum extent. It is also good for lowering blood pressure.

Whey Protein in Milk

20% of the milk protein is whey protein in nature. There are many benefits of whey protein for body health. There are branched-chain amino acids in this type of protein.

Health Benefits and Whey Protein

• Whey protein is very useful for controlling the blood pressure
• It is also useful for reducing the stress level
• It also regulates the strength of muscles
• It is used as a supplement for athletes

Vitamins and Minerals in Milk

There are many vitamins and minerals in milk. They are proven very beneficial for our health. The following vitamins and minerals are available in milk abundantly.

Vitamin B-12

Milk from animal origin is full of Vitamin B-12. There are many benefits of this vitamin. Some benefits are as follow:

• Help to control the nervous system and nerve cells
• It prevents anaemia, especially megaloblastic anaemia

Riboflavin

It is also known as vitamin B2 and useful for many purposes. Some important benefits of this vitamin are as follow:

• Beneficial for body growth
• Useful for breaking carbohydrates, proteins, and fats to produce energy
• Useful for the prevention of Migraine headache

Phosphorous

It is a mineral and it is helpful for many purposes. Some benefits are as follow:

• Improve the strength of teeth
• Reduce muscles pain after exercise
• Produce and improve body genetic building blocks

Vitamin D and Benefits

• Sometimes, Milk processing industries fortify milk with vitamin D
• Vitamin D is a good source of prevention of osteomalacia
• It is also useful for the teeth

Proven Benefits of Milk

There are many proven milk health benefits. Milk is available in different forms and with different fat percentages as discussed earlier. According to the processing scenarios, there is also a categorization of milk. All types of milk consist of basic and essential nutrients. These nutrients regulate different functions of our body and help to prevent diseases. There is a controversy between the usage of processed milk but we are not going to discuss it. Our main focus is fresh organic milk and we are discussing its benefits. Milk is important for the infant for proper growth. It is also important for the young as well as old people. Some proven health benefits of milk are as follow:

Bones Health and Osteoporosis

Milk is very essential for the prevention of osteoporosis in women. It consists of a good percentage of calcium and phosphorous. These two minerals are helpful for the growth and good health of bones. Osteoporosis is a condition that reduces the density of bones. Milk with an appropriate percentage of calcium increases bone density.

Control of Blood Pressure

Blood pressure is a major problem that is linked to heart failure and heart attack. Milk prevents blood pressure issues. Milk consists of calcium, magnesium, and phosphorous which help to control the blood pressure. Protein in milk, more precisely casein in milk is also responsible for preventing blood pressure.

Prevention of Weight Gain

Milk is very effective for the prevention of obesity. The protein, calcium, and linoleic acid in milk is best for the control of obesity. Linoleic acid is very helpful in the breakdown of body fats. It also restricts the further production of fats in the body.

We can say that the addition of milk, more precisely whole milk is very useful in your diet prevents obesity.

Milk Benefits for prevention of Cancer

Milk consists of calcium and additionally added vitamin D. It helps to prevent many types of cancers. Calcium helps to improve the gut lining of the body and prevents colon cancer.

We additionally some times fortify our milk with Vitamin D. It is helpful for the prevention of breast cancer and also regulates cell growth.

A Remedy for Depression

Milk is also proved to be useful for the deterioration of depression. Vitamin D in milk is used for the formation of Serotonin. It is a hormone that is used for the control of mood, happiness, appetite, and sleep.

Muscles Improvement

Milk helps to control the muscles of the body. Milk consist of a good percentage of protein and amino acids that help to strengthen the muscles.

Milk Benefits for Diabetes

Milk is also used for the control and prevention of diabetes. There are two types of diabetes. Milk contains calcium and B vitamins that are effective in the control of both types.

Milk Benefits for Brain

Milk is very effective in the control of the nervous system and stress levels. The daily intake of milk produces glutathione. Glutathione is an antioxidant. It is very beneficial in the control of nerve actions and stress levels. Other hormones also produce such as norepinephrine and dopamine. These are good for making us smart and active.

Milk Benefits for skin

Milk consist of B vitamins and calcium along with many alpha-hydroxy acids. All these components are good for the skin. It refreshen the skin cells and removes the oil problems of the skin. It is also helpful for acne control.

Here is the table which is depicting the benefits of milk for skin:

Sr #	Nutrient Name	Benefit for skin
1	Vitamin A	It is essential for new cell development
2	Vitamin D	For skin glowing Slow down the wrinkles process Help to fade dark spots Promote skin elasticity Reduce acne
3	Vitamin B-6	Maintain the moisture level of skin Maintain the cell formation
4	Vitamin B-12	It promotes skin lightening properties Remove acne scars

Milk Benefits for Hair

You can utilize milk as a pre-conditioner to manage dry and bunched up hair. Apply it on your hair for an hour before you wash up. It can mollify your hair and decrease frizz. Protein in milk functions as a fundamental structure obstructs for hair and skin.

Milk Benefits for Teeth

Calcium is a significant part of bones and teeth and is available in high sums in milk. Your tooth’s calcium flexibly can be lessened from customary mileage, and a few sorts of microorganisms love to benefit from the stuff. Along these lines, it is significant that the calcium minerals be recharged. Drinking milk is a phenomenal method to do this, and has the additional advantage of likewise fortifying bones, including your jaw.

Milk Benefits during Pregnancy

Milk is very advantageous for women during the pregnancy period. There are many benefits of milk during pregnancy period. Some important benefits are as follow:

• Calcium in milk regulates the bone stability of both mother and baby
• Protein in milk improve the supply network of the bloodstream and strengthen the uterus
• Vitamin D in milk provides good prevention against rickets
• Keep the body hydrated and it is an excellent antacid

Potassium in Milk

Potassium in milk is very essential for the body daily needs. There are many benefits of potassium for the regularity of body predicaments. Some benefits of potassium are as follow:

• It reduces stress levels
• It reduces heart diseases
• It reduces the loss of muscles mass
• It improves the bones density
• It is useful for the removal and deterioration of kidney stones

Milk Benefits for Eye

Milk is a decent wellspring of riboflavin and can assist with lessening your danger of waterfalls. It is likewise sustained with nutrient An, the main entertainer among eye wellbeing nutrients. Pick low-fat milk over entire milk to keep the immersed fat low and forestall plaque development in the eye blood vessels.

Milk for Effective sleep

The old spouse’s story that drinking some warm milk around evening time to assist you with resting has some legitimacy to it. “It could be from the amino corrosive tryptophan, a forerunner to the vibe great synapse serotonin that likewise encourages us rest,” says Majumdar. “Yet, milk contains amino acids that would need to battle to cross the blood-cerebrum hindrance with tryptophan, so it’s almost certain the custom of warming and drinking milk.

Which Milk is the healthiest?

As we are well aware of the fact that milk consists of different types. The types are categorized according to the fat percentage. There are many types like skimmed milk. 1% fat milk, 2% fat milk, and whole milk. It is always better to consume milk with a low percentage of fats. All dairy categorization consists of the same vitamin composition but the difference is only in fat percentage.

To Sum Up

To conclude the whole debate on milk health benefits, in a nutshell, we can say that milk is very essential for our body. It regulates the different functionalities of the body. Milk is consumed globally. It is categorized into many types according to fat composition. Every type has the same amount of other nutrients. Milk in organic form has many benefits for our body as mentioned in this article.

We should intake the milk to get maximum benefits. It has many vitamins, proteins, and minerals that perform their ramifications. Milk is not only useful for children. Indeed, It is a healthy choice for people of all ages. This article is very accommodating for the people who are searching for the benefits of milk.