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 8 Important Health Benefits of Milk

  Last Updated : Feb 01,2021

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8 Important Health Benefits of Milk, Low Fat Milk. Buffalo Milk v/s Cows Milk

Milk is a complete food and known as Doodh in India. It contains high quality protein i.e. all the amino acids. It is an ideal source of nutrients like Calcium, Phosphorus, Riboflavin, Magnesium, Zinc and Vitamin A. It is the leading food source of 9 essential nutrients for children aged 2-18 years (1). Drinking milk is an important habit to develop in childhood and carry forward into adulthood. The nutrients present in milk and milk products are involved in a number of important functions in the body. These include the benefits of calcium for bones and teeth, and protein for muscle. But nutrients from milk also play a part in nerve and muscle function, energy release, vision, blood clotting and red blood cell formation, digestion, blood pressure, skin health, the immune system, psychological function and in children’s growth.

1. Bone Health Promoting
1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones, due to the presence of calcium as well as of vitamin D, which help in bone formation. Bone formation and accretion takes place in childhood and bone maintenance happens in adulthood. This is the reason why children must drink at least 2 glasses of milk daily. One can have milk based recipes like Honey Banana Shake to meet their Calcium requirements. Encouraging adults to add 1 more daily serving of dairy foods like milk to their eating pattern is a practical way to help meet dairy recommendations. Calcium obtained from milk can reduce the risk of osteoporosis (2). Milk consists Phosphorus abundantly which helps in building bones (3).

Honey Banana Shake

Honey Banana Shake

2. Reduces Fatigue
About 18.18% of Recommended Daily Allowance of Riboflavin (Also known as Vitamin B2) comes from milk. Vitamin B-2 helps in breaking down of the macronutrients -- protein, carbohydrate and fat. Riboflavin, in the form of FAD, helps your body break down fats and carbohydrates into energy. Other B-vitamins like thiamine and niacin are also present in milk that are involved in energy metabolism reactions in our body. Kids often avoid having milk. Make them have it in an interesting way like Chickoo Milkshake for Toddlers, which is devoid of sugar.

Chikoo Milkshake for Toddlers, Sapota Milkshake

Chikoo Milkshake for Toddlers, Sapota Milkshake

3. Low in Carb and High in Protein
Milk low in carbs and therefore does not raise blood glucose levels rapidly. One cup of Milk gives 10 grams of carbs. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. Apple and Oats Milkshake would be wise choice to make up for your protein needs. 

Apple and Oats Milkshake

Apple and Oats Milkshake

4. Good for Teeth and Gums
The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy.

Milk proteins casein and lactoferrin are linked with maintenance of tooth minerals by altering the bacteria that cause dental caries (4). Inclide milk in the form of Dates and Oats Kheer.

Oats and Dates Kheer, Healthy Indian Dessert Without SugarOats and Dates Kheer, Healthy Indian Dessert

5. Mental Health
1 cup of milk provides 6% of the Recommended Daily Allowance of Zinc. And zinc acts in our body to revive the brain. Diets high in zinc are seen to keep the cognitive function intact even in senility (5). Folic acid is used for memory loss, Alzheimer’s disease and depression. Try Ajwain and Turmeric Milk.

 Ajwain and Turmeric Milk

Ajwain and Turmeric Milk

6. Eye Health
Milk may be helpful in keeping your eye healthy because the nutrient Riboflavin present in it has been linked with prevention of eye problems like cataracts, keratoconus, and glaucoma (6). Milk also contain other eye health promoting nutrients like Vitamin A and Zinc which are linked with reducing the chances of night blindness. Try Haldhi Doodh.

Haldi Doodh, Turmeric Milk

Haldi Doodh, Turmeric Milk

7. Sleep Inducer
Warm milk helps induce sleep, due to the presence of tryptophan, which has the property of inducing sleep. Also the warmth of milk raises our body temperature and gives sound sleep. Milk needs to be heated to the extent where it can be drunk comfortably, or you can make Soothing Sleep Inducer Drink which will help you get a peaceful sleep.

Soothing Sleep Inducer DrinkSoothing Sleep Inducer Drink

8. Anti-Cancerous
A recent study on Cow's milk stated that it neutralizes the cytotoxicity of acrolein which is a carcinogen found in cigarette smoke (7). A protein in milk called Lactoferrin has emerged as a promising anticancer agent as it helps to prevent cancers of prostate and bone (8). On the other hand, there are studies which draw our attention towards a link between drinking large amounts of milk and risk of cancer. So more research is needed yet. 

Low fat milk contains all the nutrients that are present in whole milk. Look below for details.


Nutrition Information for Milk, Dudh, Doodh

Nutritional Information for 1 cup Milk
One cup of Milk is 200 ml.
RDA stands for Recommended Daily Allowance.

Buffalo’s Milk Cow’s Milk
234 Calories 134 Calories
8.6 grams of Protein 6.4 grams of Protein
10 grams of Carbs 8.8 grams of Carbs
13 grams of Fat 8.2 grams of Fat
420 mg of Calcium (Ca) = 70% of RDA (about 600 mg) 240 mg of Calcium (Ca) = 40% of RDA (about 600 mg)
260 mg of Phosphorus = 43.33% of RDA (about 600 mg) 180 mg of Phosphorus = 30% of RDA (about 600 mg)
0.2 mg of Vitamin B2, Riboflavin = 18.18 % of RDA (about 1.1 mg) 0.38 mg of Vitamin B2, Riboflavin = 34.54 % of RDA (about 1.1 mg)
32 mg of Cholesterol = 8% of RDA (about 400 mg) 10 mg of Cholesterol = 2.5% of RDA (about 400 mg)
0.6 mg of Zinc (Zn) = 6% of RDA (about 10 mg) 0.66 mg of Zinc (Zn) = 6.6% of RDA (about 10 mg)
320 mcg of Vitamin A = 6.66% of RDA (about 4800 mcg) 106 mcg of Vitamin A = 2.2% of RDA (about 4800 mcg)
0.08 mg of Vitamin B1, Thiamine = 6.15% of RDA (about 1.2 to 1.5 mg) 0.1 mg of Vitamin B1, Thiamine = 7.69% of RDA (about 1.2 to 1.5 mg)
11.2 mg of Folic Acid = 5.6% of RDA (about 200 mg) 17 mg of Folic Acid = 5.6% of RDA (about 200 mg)
2 mg Vitamin C = 5% of RDA (about 40 mg) 2 mg Vitamin C = 5% of RDA (about 40 mg)
180 mg of Potassium (K) = 3.82% of RDA (about 4,700 mg) 280 mg of Potassium (K) = 5.95% of RDA (about 4,700 mg)
38 mg of Sodium (Na) = 1.99% of RDA (about 1902 mg) 146 mg of Sodium (Na) = 7.67% of RDA (about 1902 mg)
0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg) 0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg)
0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg) 0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg)





Low Fat Milk health benefits

Low fat milk contains all the nutrients that are present in whole milk. It has all the other benefits that come from full fat milk. 

The only difference in low fat milk and whole milk is the composition of fat, which makes a major alteration in the calories and fat soluble vitamins. Low fat milk is suitable for adults with heart problems and those on weight loss or low calorie/fat diet. For children and healthy individuals whole milk is recommended as it gives fat soluble vitamin like A,D,E & K.

The Milky Way to Cook…

Give a twist to your regular rice to increase the protein and calcium content, try making our recipe for Milk Rice. If you're in a hurry and getting late for work have Apple and Oats Milkshake, it's an easy recipe where you just have to just mix the ingredients and drink. The oats in it will make you feel fuller.

Milk Rice

Milk Rice

Add milk to your vegetable soup and make it calcium rich, try our recipe for. To soothe sore throat Ajwain and Turmeric Milk is an effective home remedy. Make healthy sweet preparations like Oats and Dates Kheer as it is free from rice and sugar instead it has oats and dates for natural sweetness.

Milk Vegetable Soup

Milk Vegetable Soup

Try all our milk recipes from our website or app.

Happy Cooking!!!

benefits of milk low fat milk

 by Tarla Dalal
A light soup with a lovely flavour.
 by Tarla Dalal
An aromatic rice preparation cooked completely in milk with a dash of spices, which gives it a very luxurious taste despite using no oil or ghee. You could serve milk rice as it is with a spicy side-dish, or use it to make other dishes like biryanis, layered and baked rice dishes, or even innovative desserts !
 by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oats, apples and almond milk. A soothing healthy apple oats milkshake that will help you relax and rejuvenate! Apple and oats are both fibre-rich ingredients and make a winning combo in terms of flavour and texture too. We have used almond milk in this apple oats milkshake with almond milk recipe and if you want it can be replaced with some lot fat milk if you are on weight loss or diabetic. However you may need to add some dates in this case as that will give you some sweetness in this variation of apple oats milkshake with low fat milk. Apples used have been unpeeled as that gives a nice mouth feel to the apple oats milkshake. We have used red apples in this recipe and if you have some green apples, then go ahead and use them as it will give you some more natural sweetness. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. We love using almond milk as it super healthy. Almond milk is made from almonds and water and you should follow our homemade almond milk recipe and store it in the fridge to use it when required. There is ZERO sugar used. Almonds balances your cholesterol levels. have a very low glycemic index and good for diabetics. Also they have a sweeter natural taste when compared to plain milk. Fix up this Apple and Oats Milkshake for healthy milkshake, juices breakfast or after a long day of work, and relish with your loved ones. It beats chocolate and coffee hands down! Enjoy apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with detailed step by step photos below.
 by Tarla Dalal
Are odd work hours and stress taking their toll on your sleep? Sleep being something that nobody should compromise on, we have come up with this warm, soothing drink that will help you get a restful sleep. The contents of this Soothing Sleep Inducer Drink, such as roasted almonds, nutmeg, saffron, honey, etc., not only work towards sleep but also please the palate with their rich flavours.
 by Tarla Dalal
ajwain and turmeric milk recipe | haldi ajwain ka doodh | haldi ajwain milk for cold and cough | ajwain in golden milk | with 8 amazing images. ajwain and turmeric milk recipe | haldi ajwain ka doodh | haldi ajwain milk for cold and cough | ajwain in golden milk is a soothing drink to relieve sore throat. Learn how to make haldi ajwain milk for cold and cough. To make ajwain and turmeric milk, heat a small broad non-stick pan, add the carom seeds and dry roast on a medium flame for 1 minute. Keep aside. Boil the milk in a saucepan, add the turmeric powder, mix well and cook on a medium flame for 2 minutes, while stirring continuously. Remove from the flame, add the roasted carom seeds to the turmeric milk and mix well. Serve immediately. Some remedies come with a superb flavour, which is very apt for the condition you are in! This age-old remedy haldi ajwain ka doodh for sore throat is a perfect example. The healing properties of turmeric and ajwain are packaged with a soothing, slightly-spicy taste that will soothe your sore throat in a very appealing way. Turmeric’s compound curcumin helps to ward off the bacteria causing cold, cough and throat irritation. On the other hand, the active compound thymol in ajwain is the secret behind the healing property of ajwain in golden milk. It helps inhibit bacterial growth and thus relieves the symptoms of cold and cough. Ajwain is also known to boost digestion. Take two glasses of this haldi ajwain milk for cold and cough per day for two or three days, and bid adieu to the irritating sore throat. Try to have it as hot as you can. Enjoy ajwain and turmeric milk recipe | haldi ajwain ka doodh | haldi ajwain milk for cold and cough | ajwain in golden milk | with step by step photos.
 by Tarla Dalal
This duo of bananas and yoghurt will provide for plenty of calcium and energy in your diet which is helpful throughout your 9 months of pregnancy. Be it early morning or mid afternoon, this refresher is sure to lift your spirits up.
dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with 16 images. dates and oats kheer is an tasty kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The oats and dates payasam does not use any sugar. Instead, dates and oats kheer derives a pleasant and balanced sweetness from dates. oats and dates payasam might not be as sweet as regular kheers but will surely strike the right chord with your taste buds! To make dates and oats kheer, heat the milk in a deep non-stick pan and bring it to boil. Add the oats and dates, mix well and cook on a medium flame for 4 minutes, while stirring continuously. You might notice small lumps forming so make sure you keep stirring and breaking up the lumps with the back of a spoon. Switch off the flame, add the cardamom powder and mix well. Serve dates and oats kheer hot or warm. See why we think this is a healthy dates and oats kheer? Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol. 1 cup of dates (90 gm) gives around 8.05 gm of fibre and will lower down the cholesterol level and will also aid in weight loss. Milk provides the required calcium. You can also try other healthy Indian desserts like the Strawberry Yoghurt and Low Calorie Gajar Halwa. Learn to make dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with step by step photos below.
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8 Important Health Benefits of Milk
 on 08 Dec 22 01:07 PM

Thanks for sharing this amazing content.
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Tarla Dalal    Aphra, thanks for your feedback.
09 Dec 22 09:52 AM
8 Important Health Benefits of Milk
 on 08 Jan 21 03:49 AM

Nice sir ji very good this website thank u.
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Tarla Dalal    Thank you for your kind words. Please keep trying more recipes and sharing your comments with us.
08 Jan 21 08:44 PM