Dr. Waleed Foad
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. |
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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.
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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
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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:
- 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.
- 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.
- 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.
- 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.
- 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.
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References
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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.
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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/
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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.
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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.
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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.
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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.
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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.
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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.
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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.

08 Apr 2023
by:

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.
08 Apr 2023
by:
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