From time to time, there is a discussion about the alleged harms of milk, and that eating it is actually harmful to health, so how credible are these allegations? Does milk have a deadly poison? The answer is in this report.
What are the benefits of milk for humans?
Milk is an excellent source of vitamins and minerals, especially calcium, which plays an important role in bone health, according to the Better Health website of the Victorian state government in Australia.
Among the benefits of milk for health:
Appetite control
Drinking milk has not been linked to weight gain or obesity, and it may help curb appetite. And a 2013 study of 49 people showed that dairy products helped people feel full and reduce their overall fat intake, according to a report on Healthline.
Some studies have also shown that eating full-fat dairy products is associated with lower body weight, while some have shown that eating dairy in general may prevent weight gain.
bone development
Milk may help improve weight and bone density in children, according to a 2016 study, and it also reduces the risk of childhood fractures.
Research shows that pregnant women – who ate a healthy diet that included plenty of foods rich in dairy and calcium – had children with better growth and bone mass, compared to women who followed less healthy diets.
Milk also provides proteins that are essential for building and maintaining healthy bones, teeth and muscles.
A cup of milk contains nearly 30% of the daily calcium requirement for an adult. It also contains potassium and magnesium, and these minerals are important for healthy bones and teeth.
Diabetes prevention
Type 2 diabetes is a disease characterized by high blood sugar levels, and many studies have found that drinking milk may help prevent type 2 diabetes, and this may be because milk proteins improve blood sugar balance.
Heart health
Milk fat may help raise levels of “good” cholesterol (HDL), as having healthy levels may prevent heart disease and stroke.
In addition, milk is a good source of potassium, which helps regulate blood pressure.
Protection from osteoporosis
If milk and dairy products are removed from the diet, it can lead to insufficient calcium intake, and this is a particular concern for women over 50 and older, who have high calcium needs.
Calcium deficiency may lead to conditions such as osteoporosis.
Colon and rectal cancer
According to the World Cancer Research Fund, people who regularly eat more than one serving of dairy products per day (especially milk) have a lower risk of developing colon cancer.
blood pressure
Eating milk and dairy products is associated with lower blood pressure. When low-fat dairy products are combined with a high intake of fruits and vegetables, blood pressure drops more than just eating fruits and vegetables.
tooth decay
It is believed that milk and dairy products protect against tooth decay.
Benefits of eating cheese and other dairy products for oral health include:
Reducing acidity in the mouth (which causes cavities). Stimulate the flow of saliva. Reduce plaque formation. Reducing the incidence of tooth decay.
Is milk unhealthy?
No, milk is very healthy, but there are some cases when it is recommended to reduce it.
Does milk have a deadly poison?
No, this claim is nonsense, and it is a myth about the negative effects of milk on health. Changing the amount of milk you drink because of these superstitions could mean you are unnecessarily restricting this highly nutritious beverage.
Dairy products such as milk, yoghurt and cheese (especially low-fat products) also do not pose a threat to good health if eaten as part of a balanced diet.
Should you drink milk daily?
Nutrition experts recommend consuming milk and other dairy products, such as yogurt and cheese, daily as part of a balanced diet.
This means that you do not have to drink milk every day, but you should get dairy products every day, and this includes milk, yogurt, cheese and labneh.
nutrients in milk
Milk and dairy products contain a good balance of protein, fats and carbohydrates, and are a very important source of essential nutrients, including:
calcium. riboflavin; phosphorous. Vitamins A and B12 Potassium Magnesium Zinc Iodine
Dairy products also contain “high-quality proteins” that are well suited to human needs. For example, having milk (or yogurt) with cereal can provide amino acids that may be missing in the cereal product.
pasteurized milk
Most milk on the market is pasteurized (heat treated and then cooled). While pasteurization reduces the amount of some vitamins, such as vitamin C, it also kills bacteria.
Never drink unpasteurized or raw milk, as the risk of developing gastrointestinal diseases due to pathogens increases.
types of milk
There are many types of pasteurized milk available in the market, including:
Whole milk
Whole milk contains about 4% fat. For children up to two years of age, whole milk is recommended.
Low fat milk
Low-fat milk contains about half the amount of fat compared to whole milk. Children over 2 years old can drink low-fat milk.
Skim milk
It contains a maximum of 0.15% fat. There are some brands of low-fat or fat-free milk that have vitamin A and D added; To replace naturally occurring vitamins that are reduced when fat is removed.
Calcium rich milk
A cup of 250 milliliters of calcium-rich milk contains 408-500 milligrams of calcium.
Lactose-free milk
This milk is the same as regular milk but the lactose (milk sugar) has been removed to make it easier for people who have difficulty digesting it.
Milk damage
Consuming milk may have some potential side effects, such as:
young love
A 2016 study found that teens with acne drank more low-fat or skim milk. Dairy products may also trigger adult acne.
Other studies have linked acne to skim and low-fat milk. This may be due to the effect of milk on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).
However, more research is needed to explore the relationship between diet and acne.
allergy
Up to 5% of children have a milk allergy, some experts estimate. It can cause skin reactions, such as eczema, and gastrointestinal symptoms, such as:
colic. holding. Diarrhea.
Other serious reactions include:
Squeamishness. beeps. difficulty breathing. bloody stools
Adults can also develop a milk allergy.
Lactose intolerance
Lactose is a type of carbohydrate or sugar that is found naturally in milk. An enzyme in the small intestine called lactase breaks down the lactose so it can be absorbed into the bloodstream.
Some people do not produce enough lactase, and when they drink milk, the undigested lactose is broken down by bacteria in the large intestine causing gas, bloating, pain and diarrhea. This condition is called lactose intolerance”.
A 2015 research review estimated that 65-70% of the world’s population suffers from some form of lactose (milk sugar) intolerance.
Most people with this condition can safely add small amounts of dairy products to their diet.
Drink milk before bed
According to a study reported by the Spanish newspaper “El Espanol”, milk actually helps to enjoy a restful and peaceful sleep.
According to the study, a cup of warm milk is beneficial before bed thanks to a mixture of “peptides” (a series of amino acids) called “caseins”, including “casein tryptic hydrolysate”, which works to relieve stress and improve sleep quality.
2023-09-01 11:37:32
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