Breakfast: Do You Know That Milk Can Improve Your Health
Milk has been enjoyed throughout the world for thousands of years.
By definition, it’s a nutrient-rich fluid that female mammals produce to feed their young.
The most commonly consumed types come from cows, sheep and goats.
Milk consumption is a hotly debated topic in the nutrition world, so you might wonder if it’s healthy or harmful.
Below are 2 major science-backed health benefits of milk so you can decide if it’s the right choice for you.
1.It’s A Good Source of Quality Protein
Milk is a rich source of protein, with just one cup containing 8 grams.
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level.
There are two main types of protein found in milk casein and whey protein. Both are considered high-quality proteins.
Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20%.
Whey protein contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits.
Branched-chain amino acids may be particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise.
Drinking milk is associated with a lower risk of age-related muscle loss in several studies.
In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults.
Milk has also been shown to boost muscle repair in athletes.
In fact, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness.
Plus, it’s a natural alternative to highly processed protein drinks marketed toward post-workout recovery.
Milk is a rich source of quality protein that contains all nine essential amino acids. It may help reduce age-related muscle loss and promote muscle repair after exercise.
2.Milk Benefits Bone Health
Drinking milk has long been associated with healthy bones.
This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2.
All of these nutrients are essential for maintaining strong, healthy bones.
Approximately 99% of your body’s calcium is stored in your bones and teeth.
Milk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium.
Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis.
Studies have linked milk and dairy to a lower risk of osteoporosis and fractures, especially in older adults.
What’s more, milk is a good source of protein, a key nutrient for bone health.
In fact, protein makes up about 50% of bone volume and around one-third of bone mass.
Evidence suggests that eating more protein may protect against bone loss, especially in women who do not consume enough dietary calcium.
Milk contains a variety of nutrients that benefit bone health, such as calcium, vitamin D, phosphorus and magnesium. Studies suggest that consuming milk and dairy products may prevent osteoporosis and reduce the risk of fractures.