• Download Mobile Application

    • حول للغة العربية مقدار لغة عربية



    The Benefits of Milk: A Comprehensive Guide overview by Mekdar.com
    فوائد اللبن: دليل شامل لقيمته الغذائية ... مع مقدار

    The Benefits of Milk: A Comprehensive Guide - فوائد اللبن: دليل شامل لقيمته الغذائية


    Learn about the nutritional value of milk and the numerous health benefits it provides. Discover how milk can support bone health, heart health, and more.

    Milk has been a staple of the human diet for thousands of years. It is a nutrient-dense food that provides a variety of essential nutrients, including calcium, protein, and vitamins.  Milk is also a popular ingredient in many food products and is consumed in various forms around the world.

    In this comprehensive guide, we will explore the nutritional value of milk and the numerous health benefits it provides. Whether you are looking to support bone health, promote heart health, or maintain a healthy weight, milk can be a valuable addition to your diet.

     

     

     

     

     

     

     

    milk and human nutrition, benefits of drinking milk, nutritional value of milk, health benefits of milk Mekdar

     
     

    Milk was mentioned in the Holy Quran Many times; 
     Milk was mentioned in the Holy Quran, Surah An-Nahl (16), Verse 66

     "And there is certainly a lesson for you in cattle: We give you to drink of what is in their bellies, from between digested food and blood: pure milk, pleasant to drink."

     

    Milk was also mentioned in the Holy Quran, Surah Muhammad (47), Verse 15

     "The description of the Paradise promised to the righteous is that in it are rivers of fresh water, rivers of milk that never changes in taste, rivers of wine delicious to drink, and rivers of pure honey. There they will ˹also˺ have all kinds of fruit, and forgiveness from their Lord. ˹Can they be˺ like those who will stay in the Fire forever, left to drink boiling water that will tear apart their bowels?"
     


    Historical Note

    The consumption of milk has a long and rich history. For centuries, milk has been a vital source of nutrition for both humans and animals. The domestication of cattle, goats, and other dairy animals allowed for the widespread production and consumption of milk. Today, milk and other dairy products are consumed all over the world and are an important part of many cultures and cuisines

     

     

    Nutritional Value

    Milk is a nutrient-dense food that provides numerous essential nutrients. It is an excellent source of calcium, protein, and vitamins, including vitamin D and vitamin B12. Calcium is essential for bone health, while protein is necessary for muscle growth and repair. Additionally, milk contains a variety of other nutrients, such as phosphorus, potassium, and magnesium, that are important for maintaining good health.

    Nutritional Composition of Milk

    Milk is a complex mixture of nutrients, including carbohydrates, proteins, fats, vitamins, and minerals. The nutrient composition of milk varies depending on factors such as the breed of cow, the animal's diet, and the stage of lactation. However, the table below shows the average composition of cow's milk.

    Nutrient Amount per 100 ml
    Energy 60 kcal
    Protein 3.2 g
    Carbohydrates 4.8 g
    Fat 3.6 g
    Calcium 120 mg
    Phosphorus 97 mg
    Vitamin D 1.2 µg
    Vitamin B12 0.4 µg
    Riboflavin (B2) 0.15 mg
    Niacin (B3) 0.1 mg
    Folate (B9) 3 µg

    Source: USDA National Nutrient Database for Standard Reference

    Calcium

    Calcium is an essential mineral that is important for building and maintaining strong bones and teeth. Milk is an excellent source of calcium, with 120 mg per 100 ml. Calcium absorption from milk is also high, with studies showing that approximately 30-35% of the calcium in milk is absorbed by the body.

    Protein

    Milk is a good source of high-quality protein, which is important for maintaining and repairing tissues in the body. The protein in milk is composed of two types: casein (80%) and whey (20%). Both types of protein are easily digestible and contain all the essential amino acids required by the body.

    Fat

    Milk contains a significant amount of fat, with approximately 3.6 g per 100 ml. The fat in milk is composed of saturated, monounsaturated, and polyunsaturated fatty acids.

    Vitamins

    Milk is a good source of vitamins, particularly vitamin D and vitamin B12. Vitamin D is important for the absorption of calcium and the maintenance of strong bones. Vitamin B12 is important for the functioning of the nervous system and the production of red blood cells.

    Minerals

    Milk is also a good source of minerals such as phosphorus, potassium, and magnesium, which are important for various bodily functions.

     

    Health Benefits of Milk

    The consumption of milk has been linked to various health benefits, including:

    1. Bone Health

    As previously mentioned, milk is an excellent source of calcium, which is important for building and maintaining strong bones. Studies have shown that the consumption of milk and other dairy products is associated with increased bone mineral density and a reduced risk of osteoporosis.

    1. Muscle Development

    The high-quality protein in milk is important for the development and maintenance of muscle mass. Studies have shown that consuming milk after exercise can enhance muscle protein synthesis and improve recovery.

    1. Heart Health

    Some studies suggest that the consumption of dairy products may actually have a cardio protective effect. For example, a 2017 meta-analysis of 29 studies found that the consumption of dairy products, including milk, was associated with a lower risk of cardiovascular disease.

    1. Weight Management

    Milk can also play a role in weight management. The protein in milk can help to increase satiety and reduce overall calorie intake. Additionally, studies have shown that the consumption of low-fat dairy products is associated with a lower risk of obesity.

    Consuming dairy products with meals high in carbohydrates and fats may help reduce the risk of metabolic dysfunction and cardiovascular disease by lowering postprandial glucose and triglyceride elevations, according to a 2020 study9. This is because dairy proteins and bioactive compounds have the potential to be beneficial. More research, however, is required to fully comprehend the mechanisms underlying these effects and to determine the optimal amount and type of dairy products to consume.

    1. Nutrient Adequacy

    Milk is a nutrient-dense food that provides a variety of essential nutrients. The consumption of milk and other dairy products can help to ensure that individuals meet their daily requirements for calcium, vitamin D, and other nutrients.

     

    Potential Drawbacks of Milk Consumption

    While milk can provide numerous health benefits, it may not be suitable for everyone. Some people may experience adverse reactions to milk, such as lactose intolerance or a milk allergy. 


    Conclusion
    In conclusion, milk is a valuable addition to a healthy and balanced diet. It provides numerous essential nutrients and can support bone health, heart health, and weight management. However, it may not be suitable for everyone, and some people may experience adverse reactions to milk. By choosing low-fat or fat-free milk and limiting the intake of high-fat dairy products, individuals can enjoy the health benefits of milk while minimizing potential drawbacks.

     

    Download Mekdar App For android

    Download Mekdar App for iPhone
     

    References

    1. Weaver, C. M. (2014). Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. The American journal of clinical nutrition, 99(5), 1233S-1237S.

    2. U.S. Department of Agriculture, Agricultural Research Service. (2019). USDA National Nutrient Database for Standard Reference, Release 28. Retrieved from https://fdc.nal.usda.gov/

    3. Fardet, A., & Rock, E. (2018). Toward a new philosophy of preventive nutrition: from a reductionist to a holistic paradigm to improve nutritional recommendations. Advances in Nutrition, 9(6), 759-769.

    4. Rizzoli, R., Biver, E., & Bonjour, J. P. (2018). Milk and dairy consumption on bone health: beneficial role of lactose and other components. Osteoporosis International, 29(3), 535-542.

    5. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

    6. Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., ... & Norat, T. (2017). Dairy products and colorectal cancer risk: a systematic review and meta-analysis of cohort studies. Annals of Oncology, 28(8), 1788-1801.

    7. de Oliveira Otto, M. C., Mozaffarian, D., Kromhout, D., Bertoni, A. G., Sibley, C. T., Jacobs Jr, D. R., ... & Alonso, A. (2017). Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women. Hypertension, 69(4), 704-712.

    8. Chen, M., Sun, Q., Giovannucci, E., & Mozaffarian, D. (2016). Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. BMC medicine, 14(1), 1-12.

    9. Leary M, Tanaka H. Role of Fluid Milk in Attenuating Postprandial Hyperglycemia and Hypertriglyceridemia. Nutrients. 2020 Dec 11;12(12):3806. doi: 10.3390/nu12123806. PMID: 33322540; PMCID: PMC7763034.

    Waleed Foad

    Dr. Waleed Foad

    Physician Nutrition Consultant, For 15+ years

    Master degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    08 Apr 2023
    by:
    Walaa Foula

    Dr. Walaa Foula

    Physician Nutrition Consultant, For 17+ years

    Doctorate degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    08 Apr 2023
    by:
    Mostly Viewed
    blog-img

    The Health and Nutrition Benefits of Olive Oil

    Discover the incredible health and nutrition benefits of olive oil with our comprehensive review. Learn about the latest research and evidence-based findings.

    View More
    10 Apr 2023
    blog-img

    The Art of Mindful Eating: Eat Slowly and Chew Well

    Small Change = Better Weight Discover the benefits of eating slowly and chewing well for better digestion, weight management, and overall health.

    View More
    14 Feb 2020
    blog-img

    measuring weight

    How to measure your weight at home correctly

    View More
    24 Dec 2019
    TESTIMONIALS


    Copyright © MEKDAR 2019 - 2022, All Rights Reserved