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Milk Nutrition-10 Science-Based Health Benefits of Milk

Milk is the first food to be offered to you after childbirth and remains the only source of nutrition for your baby for several months after birth. However, this individual dependence on milk as a vital source of nutrition tends to fade as the child grows up and is able to process solid foods.

Milk nutrition tends to lose its magic gradually as we reach adulthood, and we lose the wide range of health benefits offered by this wonderful tonic. It is important to keep in mind that the growth-enhancing benefits of milk are not limited to infants alone but still hold people of all ages.

A rich and varied nutritional formula makes yogurt a great value addition to your diet. In fact, it is enough to say that a healthy and well-balanced diet is incomplete without a generous supply of good dairy products.

Any amount of milk you drink is useful, but the recommended dose for adults is three servings of one cup of dairy products each day. Depending on your diet and dietary needs, you can choose whole milk, 2%, 1% or skimmed milk.

Calcium and vitamin D in milk is known to help keep your bones healthy. But milk has many additional health benefits that will encourage you to make sure you get the recommended daily meals.

Milk nutrition fact:

Milk nutrition fact is very high. Dairy ranks first among the most influential healthy foods in the world, to the extent that it is often described as a “natural wellness drink”. Milk is a nutrient that provides a unique balance of nutrients, all of which are the building blocks of our body’s growth and development.

According to the National Dairy Council, milk also contains nine essential nutrients: calcium, protein, potassium, phosphorus, riboflavin, niacin, vitamin A, D, and B12. (16)

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Nutritional value of 1 cup of whole milk:

1. Water – 215.04 g

2. Energy – 149 calories

3. Protein – 7.69 g

4. Total fat – 7.93 g

5. Carbohydrates – 11.71 g

6. Sugars, total – 12.32 g

7. Calcium, ca – 276 mg

8. Iron, iron – 0.07 mg

9. Magnesium, magnesium – 24 mg

10. Phosphorus, P – 205 mg

11. Potassium, K – 322 mg

12. Sodium, Na – 105 mg

13. Zinc, zinc – 0.90 mg

14. Riboflavin – 0.412 mg;

15. Niacin – 0.217 mg;

16. Folic acid – 12 mcg;

17. Vitamin B12 – 1.10 mcg

18. Vitamin A – 112 mcg

19. Vitamin D – 3.2 mcg

This rich and varied nutritional formula is what makes milk add great value to your diet. In fact, it is enough to say that a healthy and well-balanced diet is incomplete without a generous supply of good dairy products.

Milk Nutrition-10 Science-Based Health Benefits of Milk
#One cup of skim milk

provides 83 calories, 8 grams of protein, 12 grams of carbohydrates, 12 grams of sugar, and 0 grams of fat.

#One cup of 1 percent milk nutrition-

provides 102 calories, 8 grams of protein, 12 grams of carbohydrates, 13 grams of sugar, 2 grams of saturated fat, and 2 grams of fat.

#One cup of whole milk nutrition-

provides 149 calories, 8 grams of protein, 12 grams of carbohydrates, 12 grams of sugar, 8 grams of total fat, and 5 grams of saturated fat.

#One cup of half and half nutrition-

provides 315 calories, 7 grams of protein, 10 grams of carbohydrates, 10 grams of sugar, 17 grams of saturated fat, and 28 grams of total fat. However, keep in mind that one serving of half and half is only one spoonful providing only 20 calories.

#One cup of heavy cream nutrition-

provides 821 calories, 5 grams of protein, 7 grams of carbohydrates, 7 grams of sugar, 55 grams of saturated fat, and 88 grams of total fat. One serving of heavy cream is only one spoonful providing 51 calories.

#One cup of yogurt nutrition

provides 11.7 grams of carbohydrates.

#One cup of evaporated milk (canned) nutrition

provides 25.3 grams of carbohydrates.

#One cup of non-fat evaporated milk nutrition

provides 29 grams of carbohydrates.

#One cup of sweetened condensed milk nutrition-

provides 166 grams of carbohydrates.

If you have lactose intolerance, you can choose one of many varieties of lactose. There are many options to consider. Note that many alternatives are sweetened with other forms of sugar unless you are looking for unsweetened varieties.

#One cup of lactose-free milk (2% low fat)nutrition –

provides 122 calories, 8 grams of protein, 12 grams of carbohydrates, 12 grams of sugar, 3 grams of saturated fat and 5 grams of total fat.

#One cup of soy milk nutrition-

provides 108 calories, 6 grams of protein, 12 grams of carbohydrates, 9 grams of sugar, 1 gram of saturated fat and 4 grams of total fat. Unsweetened almond milk may contain only 2 to 5 grams of carbohydrates.

#One cup of almond milk nutrition-

provides 93 calories, 1 gram of protein, 16 grams of carbohydrates, 15 grams of sugar, 0 grams of saturated fat and 3 grams of total fat. Unsweetened almond milk may contain only 2 to 3 grams of carbohydrates.

#One cup of canned coconut milk nutrition-

provides 552 calories, 5 grams of protein, 13 grams of carbohydrates, 8 grams of sugar, 51 grams of saturated fat and 57 grams of total fat.

#One cup of rice milk nutrition-

provides 112 calories, 0.7 grams of protein, 22 grams of carbohydrates, 13 grams of sugar, 0 grams of saturated fat and 2.3 grams of total fat.

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Precautions and risk factors of milk

Unfortunately for some, the digestion of natural sugar or lactose in milk is a major ordeal and can lead to a number of digestive discomforts, such as bloating, stomach pain, flatulence, and diarrhea. This condition is called lactose intolerance.
People who are allergic to milk protein or who are allergic to cow’s milk, as well as people taking a vegetarian diet, can benefit from the alternatives listed below without any cause for concern.

It is ideal for storing pasteurized packed milk in the refrigerator to prevent it from being bad and consuming it before the expiration date mentioned in the package.
People with a history of gastrointestinal problems or those who are at risk of immunity should stay away from raw or unpasteurized milk and other dairy products to alleviate the risk of food poisoning.

However, with the widespread prevalence of this condition (lactose intolerance), there are many non-dairy alternatives available, such as:

1. Almond milk

2. Soy milk

3. Coconut milk

4. Rice milk

5. Cannabis milk

6. Cashew milk

When taking advantage of these alternatives, one must bear in mind that they often come with additives, preservatives, or artificial flavors that rob the nutritional value of the product. Try to incorporate only those types of milk that are free of these organic ingredients and free from GMOs as well.

Health benefits of milk- Reasons You should drink a glass of milk daily

Here are 10 science-based health benefits of milk.

1. Builds muscles

If you aspire to build a strong muscular body, milk is a powerful means of strengthening. The body needs protein to build muscle and milk is one of the best natural sources of high-quality protein. (1) Thus, a diet with adequate service of cow’s milk, in particular, can go a long way in helping you eat large amounts above.

Protein in 20% whey milk and 80% casein. While whey protein is divided into amino acids and is absorbed into the bloodstream, casein is digested more slowly.

When you drink milk, your body benefits from both types of protein. This dietary protein is essential for muscle development and repair, as well as serving as body fuel during exercise sessions. Also, calcium in milk contributes to the health of muscles and blood.

Drink a glass of milk after exercise to hydrate your body, build muscle, and renew your energy levels to prepare for the next round of exercise.

2. Strengthens teeth

Milk is one of the best food choices for optimal dental health. Milk provides a high amount of calcium, phosphorus, and iodine needed to re-mineralize teeth, making them sharper and stronger. (2)

According to a recent study at the University of Illinois at the Chicago School of Dentistry, published in the Journal of the American Dental Association, eating a breakfast of sugary cereal with milk reduces plaque acid levels and may prevent tooth enamel damage leading to tooth decay. (3)

Casein protein in milk forms a thin layer on the surface of the enamel, which helps prevent loss of calcium and phosphate when teeth are exposed to acids in the mouth or in foods and beverages. Thus, it helps to prevent tooth decay and cavity. It also makes the jaw bones strong.

To have strong teeth, drink milk without adding sugar. Also, try drinking milk between meals for oral health in general.

Nutritional value of 1 cup of whole milk3. Milk Promotes proper sleep:

Stress is one of the main causes of sleep deprivation. Many people throw in their beds and find it difficult to sleep properly when they are under stress. Other health conditions, such as menopause, can lead to disturbances in sleep patterns.

Since milk contains the amino acid tryptophan, which is associated with drowsiness, drinking a glass of warm milk before eating may help you sleep better. (4)

The body converts this amino acid into a neurotransmitter called serotonin that makes you sleepy. However, studies on the effects of tryptophan on sleep have mixed results, and more research is needed to prove its strength conclusively.

Milk is a good source of calcium, which also acts as an effective aid to normal sleep. It helps the brain produce melatonin that stimulates sleep.

The next time you feel stagnant, try drinking a glass of milk, reading a book, or listening to quiet music to help you sleep.

4. Enhances hydration

Along with water, milk is the best option to refuel your body and keep it hydrated throughout the day. Drinking milk after exercise helps to quickly hydrate the body and replenish the electrolytes that are exhausted during exercise.

Choose chocolate milk or skim milk to speed up recovery from exercise or sports activities. (5) Chocolate milk contains a unique blend of protein, carbohydrates, sodium, and antioxidants.

Moreover, a study published in the British Journal of Nutrition found that skimmed milk is relatively more effective than other energy drinks in replenishing lost body fluids.

5. Prevents cognitive decline:

It has been shown that low-fat milk increases brain power and helps prevent Alzheimer’s disease (6). It is an excellent source of vitamin B12, an important protein in maintaining cognitive skills.

A 2012 Tufts University study found that older adults with B12 deficiency were less likely to develop cognitive impairment. (7)

So, whether you’re a school kid or a 60-year-old, drink low-fat milk every day to increase mental strength and prevent age-related cognitive decline.

6. Milk Promotes weight loss:

Milk may play an important role in weight loss, according to a study by researchers from the Ben-Gurion University of the Negev in Israel. (8) It is an excellent source of calcium and vitamin D, which may lead to fat burning. Effect on the body. (9)

In addition, protein and high water content in milk help to feel fuller for longer. Also, it contains conjugated linoleic acid (CLA), which has been shown to reduce body fat in obese individuals by increasing lean muscle mass.

To promote weight loss, drink skim milk along with regular exercise and a strict diet plan.

7. Improves hair health

Milk is also believed to contain all the proteins, calcium and minerals needed for faster hair growth. (10) It also acts as an excellent moisturizer and conditioner that helps repair dry and damaged hair, making it more manageable.

Just rub some whole milk on your scalp and hair, leave it on for a few minutes, then shampoo as usual. This will make your hair naturally soft and smooth.
You can also fill a cold milk spray bottle and spray it well on your hair. Gently comb your hair to distribute the milk and leave for 30 minutes before washing your hair with a mild shampoo.
Drinking milk daily helps promote fine, fine hair and prevent hair loss.

8. Improves heart health

Regardless of the fact that dairy products contain a large proportion of fat, their consumption is unlikely to increase the risk of cardiovascular disease.

In fact, a body of ever-increasing scientific evidence suggests much the opposite and suggests that dairy products can be helpful in reducing the risk of cardiovascular disease. (11)

This is confirmed by a study suggesting that milk has a neutral effect on cardiovascular outcomes, but fermented dairy products, such as milk, kefir, and cheese, can generate a positive and neutral effect.

Moreover, if nothing else, eating full-fat dairy products can help provide you with essential nutrients, especially vitamin D and vitamin K. (12)

In summary, the nutritional formula inherent in milk, which includes vitamin D, calcium, potassium, magnesium, phosphorus, protein and biologically active peptides, as well as dairy fatty acids, is essentially healthy for the heart as it proactively helps prevent many cardiovascular risks. Factors.

9. Reduces the risk of cancer

Many studies reveal that milk may also reduce the risk of cancer in men and women. High calcium, vitamin D and conjugated linoleic acid (CLA) in milk are known to have anti-cancer benefits(13).

A study conducted by scientists at the University of Otago found that regular consumption of milk reduces the risk of bowel cancer by 30% among people who drink it daily during school. (14)

Milk also reduces the risk of colorectal cancer and colon cancer. Some studies have suggested that low-fat milk may reduce the risk of ovarian cancer, but this risk has not been established globally by all relevant studies.

To enjoy the different health benefits of milk, you can drink milk as well as include dairy products such as cheese, yogurt, butter, cheese and flavored milk in your diet. If you have lactose intolerance, you can try lactose supplements to reap the benefits of yogurt.

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10. Milk ensures skin vitality

Milk is one of the best ingredients in skincare. In fact, milk has been used as a cosmetic aid for centuries. There is evidence that Cleopatra, Queen of Ancient Egypt, used to take milk baths, which were the secret behind her soft and flawless skin.

The effectiveness of milk in protecting the skin from sun damage and keeping it moist can be attributed to the amino acids contained in it. Moreover, the content of vitamin A in milk has an antioxidant effect and acts as a free radical creeper that helps prevent premature skin aging due to oxidative stress.

In addition, lactic acid in milk acts as a natural exfoliation agent, which helps remove dead skin cells and other residues that contribute to the appearance of pale skin and problems such as acne. (15)

For vibrant skin, wash your face with warm water and then use some whole milk using a cotton ball.

Allow it to dry on its own and rinse with warm water.
You can use this cleansing and moisturizing treatment daily to keep your skin soft, clean and supple as well as reduce fine lines and wrinkles.

Note: Avoid using whole milk if you have acne-prone skin.


  1. Full Report (All Nutrients): 45237297, WHOLE MILK, UPC: 072050401502. USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/45237297. Published April 2018.
  2. Widanti HA, Herda E, Damayanti M. Effect of cow and soy milk on enamel hardness of immersed teeth. Journal of Physics: Conference Series. http://iopscience.iop.org/article/10.1088/1742-6596/884/1/012006.
  3. A glass of milk after sugary cereal may prevent cavities. UIC forms a partnership with the Central Intelligence Agency | UIC Today. https://today.uic.edu/milk-could-aid-oral-health-after-eating-sugary-cereals. Published July 31, 2013.
  4. Kawada T, Nakade M, Takamori Y. Effects of Drinking Cows’ Milk at Breakfast in Promoting Sleep-Health in Japanese University Athletes. International Journal of Psychological Studies. https://www.researchgate.net/publication/305822311. Published August 2016.
  5. Pritchett K, Pritchett R. Chocolate milk: a post-exercise recovery beverage for endurance sports. Medicine and Sports Science. https://www.ncbi.nlm.nih.gov/pubmed/23075563. Published on October 15, 2015.
  6. Crichton GE, Elias MF, Dore GA. The relation between dairy food intake and cognitive function: The Maine-Syracuse Longitudinal Study. International Journal of Dairy Technology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895502/. Published on January 1, 2012.
  7. Mild vitamin B12 deficiency associated with accelerated cognitive decline. ScienceDaily. https://www.sciencedaily.com/releases/2012/12/121205102613.htm. Published December 5, 2012.
  8. RSD, DS, DF. Dairy calcium intake, serum vitamin D, and successful weight loss. The American Journal of Clinical Nutrition. https://academic.oup.com/ajcn/article/92/5/1017/4597479
  9. To gain muscle and lose fat, drink milk — Mc Master University. https://dailynews.mcmaster.ca/articles/to-gain-muscle-and-lose-fat-drink-milk/. Published August 8, 2007.
  10. Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of menopause. PrzegladMenopauzalny. https://www.ncbi.nlm.nih.gov/pubmed/27095961. Published March 2016.
  11. New perspectives on dairy and cardiovascular health. The Nutrition Society. https://www.nutritionsociety.org/papers/new-perspectives-dairy-and-cardiovascular-health.
  12. Lordan R, Tsoupras A, Mitra B. Dairy Fats, and Cardiovascular Disease: Do We Really Need to Be Concerned? Foods. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/. Published March 1, 2018.
  13. Lampe JW. Dairy products and cancer. Journal of the American College of Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/22081693. Published October 2011.
  14. Cox B, Sneyd MJ. School Milk and Risk of Colorectal Cancer: A National Case-Control Study. American Journal of Epidemiology. https://academic.oup.com/aje/article/173/4/394/119237. Published on January 12, 2011.
  15. http://www.jarcp.com/1040-effects-of-ingesting-milk-fermented-by-lactococcus-lactis-h61-on-skin-properties-and-health-biomarkers-in-middle-aged-women-a-randomized-double-blind-study.html.

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