Is milk good or bad for health? I’ll try to explain
the benefits and negative side effects, as well as some alternatives you might
want to consider if you can’t tolerate milk or don’t drink it.
It will help you understand milk better and lessen
your perplexity. So, keep reading till the conclusion.
Is Milk Good or Bad for Health: Milk Nutrients
Milk is regarded as a complete food. It contains 18
of the 22 important nutrients. It has the highest concentrations of calcium,
magnesium, phosphorus, potassium, zinc, and protein per calorie of any food in
a typical diet:
The
amount of fat varies. Whole milk is higher in fat than other types:
Saturated
fats: 4.5
grams
Unsaturated
fats: 2.5
grams
Cholesterol: 24 milligrams
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Milk
also provides:
- Iron
- Selenium
- Vitamin b-6
- Vitamin e
- Vitamin k
- Niacin
- Thiamin
- Riboflavin
Is Milk Good Or Bad For Health: Benefits of milk
Let’s
check out some benefits of Milk.
Appetite
control
Milk
consumption has not been connected to weight gain or obesity. While dairy is
not related to weight loss, it may aid in appetite suppression.
A
tiny 2013 study found that dairy made people feel fuller and lowered their
overall fat intake.
Bone
development
According to a 2016 study, milk helps children’s weight and bone density. It also lowers
the likelihood of infantile fractures. According to research, pregnant women
who ate a lot of dairy and calcium-rich meals had infants with superior bone
growth and mass.
Furthermore,
adding more dairy to preteen girls’ diets was proven to be better for bone
health than providing them calcium tablets.
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Milk
also contains proteins that are required for the formation and maintenance of
healthy bones, teeth, and muscles. A cup of milk contains around 6 to 7
grams of casein and whey proteins.
Bone
and dental health
A
glass of milk contains over 30% of an adult’s daily calcium requirement.
Milk includes potassium and magnesium as well. These minerals are necessary for
strong bones and teeth.
Dairy
accounts for over half of the calcium in the average diet. Dairy products are
also the primary source of calcium for individuals all over the world.
Most
milk contains vitamin D. A glass of fortified milk contains over 30%
of the daily required dose. Vitamin D is required for the body’s calcium and
phosphorus balance.
Milk
may also aid in the prevention of cavities. Getting more dairy, calcium, and
vitamin D helps reduce dental plaque in older persons, according to research.
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Diabetes
prevention
Diabetes
type 2 impacts how your body uses food for energy. Diabetes can also increase
your chances of developing heart disease, stroke, or renal illness.
Many
studies have revealed that whey protein in milk may help adults avoid
type 2 diabetes. This could be due to milk proteins improving blood sugar
equilibrium.
Cardiovascular
health
Milk
fat may aid in the increase of high-density lipoprotein levels (HDL).
HDL is referred to be “good” cholesterol. It aids in the prevention
of heart disease and stroke.
Milk
is also a good source of potassium. This mineral aids in blood pressure
regulation.
Milk
from pastured or grass-fed cows has higher omega-3 fatty acids and conjugated
linoleic acid. These fats aid in the protection of the heart and blood vessels.
Is Milk Good Or Bad For Health: Milk’s negative side
effects
Acne
According
to a 2016 study, teenagers with acne drank more low-fat or skim milk. Adult
acne can also be aggravated by dairy.
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Additional
research found a link between this skin condition and skim and low-fat milk,
but not whole milk or cheese. This could be because milk contains carbs and
whey protein.
Additional
skin problems
According to a scientific review, certain foods, such as milk and dairy, aggravate eczema.
A
2018 study, on the other hand, discovered that pregnant and lactating women who
included milk and a probiotic in their diet lowered their child’s risk of
eczema and other food-related allergy reactions.
Dairy
products may also be a rosacea trigger for certain individuals.
Allergies
According
to some specialists, approximately 5% of children have a milk allergy. It can
induce skin reactions like eczema as well as digestive symptoms including
colic, constipation, and diarrhea. Additional significant reactions are as
follows:
- Anaphylaxis
- Wheezing
- Difficulty
breathing - Bloody
stool
Milk
allergies in children can be overcome. Adults might develop milk allergies as
well. Milk allergies may be connected to antibiotics given to dairy cows.
Fractures
of the bones
Women
who consume three or more glasses of milk per day may be at greater risk of
bone fractures.
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According
to research, this could be linked to lactose and galactose carbohydrates
contained in milk. Nonetheless, the study did state that further research is
required before dietary recommendations can be made.
Another
study found that bone fractures in senior persons owing to osteoporosis are
more common in locations with higher dairy, animal protein, and calcium
consumption.
Cancers
Calcium
intake from milk and other foods may raise the risk of prostate cancer. Milk
sugars may be associated with a slightly increased incidence of ovarian cancer.
Milk
from cows given growth hormones contains greater levels of a chemical that has
been linked to an increased risk of certain malignancies.
Further research is
needed to determine the long-term effects of these hormones and antibiotics
given to dairy cows.
Lactose
sensitivity
Cow
milk has more lactose than milk from other animals. According to a 2015 review,
up to 75% of the world’s population suffers from lactose intolerance. Most
people with this illness can safely consume tiny amounts of dairy.
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Cow’s
milk alternatives for infants and toddlers who are allergic to milk proteins
include:
Breastfeeding
Pros: The best source of
nutrition
Cons: Typically, only
available for the first 4 to 6 months of life; Not all women can breastfeed
Hypoallergenic
formulas
Pros: Produced with
enzymes to break down milk proteins
Cons: Processing may damage
other nutrients
Amino
acid formulas
Pros: Least likely to
cause an allergic reaction
Cons: Processing may
damage other nutrients
Soy-based
formulas
Pros: Fortified to be
nutritionally complete
Cons: Children may also
develop an allergy to soy
Plant-
and nut-based milk acceptable for lactose intolerant or vegan people include:
Finally, milk contains
important nutrients in a convenient and easily accessible form. Milk is very
vital for children and may help you and your child stay healthy.
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A Word From GetMe
Treated
In the topic “Is
milk good or bad for health” I’ve covered everything you need to know
about Milk, Cow Milk, and Milk Substitutes. You must now decide if milk is
healthy or detrimental to your health. Milk, in my opinion, is good for health
despite some unpleasant side effects and nutrition.
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