Milk is nutritious and has almost become a daily essential for everyone. So, what are the benefits of drinking milk? And how should different people choose the right milk? Let's explore these questions together!
7 Major Benefits of Drinking Milk
Milk offers numerous benefits; drinking it can supplement calcium, fight aging, and nourish the stomach.
Supplementing Calcium to Strengthen Bones
There is substantial evidence that milk has a wide range of benefits for human health. In terms of bone health, it plays a crucial role in bone development for adolescents, particularly in the accumulation of bone mass. The more calcium we accumulate in our bones before the age of 20, the lower the risk of developing osteoporosis later in life. For adults, although peak bone mass cannot be changed, milk (especially milk fortified with vitamins A and D) remains an excellent source of calcium supplementation. Milk is rich in milk fat, which makes calcium more easily absorbed.
Improving Physical Fitness
In addition to calcium, drinking milk is also a great way to supplement protein and trace elements, laying a good foundation for improving the body's overall nutritional level. Milk contains casein, a small amount of whey protein, and coagulated proteins, with a biological availability of 85%, compared to only 50%-65% for cereal proteins. Furthermore, milk protein contains all the amino acids necessary for human growth and development, which is unmatched by other foods. The ratio of protein to calories in milk is also very reasonable.
Fat
Milk fat contains more than 500 different fatty acids and their derivatives, including 66% saturated fatty acids, 30% monounsaturated fatty acids, and 4% polyunsaturated fatty acids, accounting for 48% of the total calories in whole milk. Milk fat not only gives milk its special and mellow flavor but is also beneficial for human digestion. Minerals: Every 100 grams of milk contains an average of 135 milligrams of calcium, which is very well-balanced with various minerals such as phosphorus, potassium, and magnesium, making it easily absorbed by the body.
Preventing Premenstrual Syndrome (PMS)
Many women experience PMS during their menstrual period. Drinking more milk can greatly alleviate the pain due to its rich calcium and vitamin content. So, for those who suffer from menstrual cramps, start drinking milk now, but be sure to warm it up first!
Sleep Better
A glass of warm milk before bed can help you sleep more soundly. The bioactive peptides in milk help us relax better during sleep, and naturally, dark circles will be reduced.
Strong and Shiny Hair
Experts say that the lipids and proteins found in milk can add calcium to the hair, making it stronger and preventing hair loss. Additionally, the nutrients and vitamins in milk can make hair as smooth and silky as silk.
Anti-aging and Longevity
According to research, milk contains a bioactive substance called SOD (Superoxide Dismutase). This active substance can enhance the body's immune function, promote metabolism, and therefore fight aging and prolong life.
Nourishing the Stomach
The iodine, zinc, and lecithin in milk can significantly improve the efficiency of the brain and are beneficial for the recovery of stomach and duodenal ulcers. Milk also has the function of preventing stomach cancer.
How to Choose the Right Milk for You?
There is a wide variety of milk products on the market. Which one is the most suitable for you? Choosing milk depends on your specific condition.
Healthy Adults and Children: Whole Milk
Whole milk retains the nutrients in milk to the greatest extent, rich in fat-soluble vitamins A, D, E, K, and contains natural calcium, which is beneficial for the body's absorption of calcium.
Some people worry that drinking whole milk will lead to excessive fat intake. In fact, every 100 grams of whole milk contains only about 3 grams of fat, so healthy adults and children need not worry about this.
Middle-aged and Elderly People: Milk Fortified with Vitamins A and D
The absorption capacity of the digestive system in middle-aged and elderly people is relatively poor, and calcium loss and vitamin deficiency are more obvious. Moreover, the general population in our country is generally deficient in vitamin A. Milk fortified with A and D is one of the cheapest and most convenient sources of these vitamins, and middle-aged and elderly people can choose it in appropriate amounts.
People with High Blood Lipids and Those Who Need to Control Weight: Low-fat Milk
People with high blood lipids and those who need to control their weight cannot consume too much fat, especially saturated fatty acids. Skim milk is the best choice for them, and it is also beneficial for controlling calories.
People Who Drink Milk Daily: Pasteurized Milk
Pasteurized milk retains most of the nutrients of milk through low-temperature sterilization, but it has a short shelf life and needs to be stored at low temperatures. People who drink milk daily can buy fresh products in small quantities more frequently.
Reminder: Although milk is good, be careful not to drink too much at once!