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
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
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
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
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
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
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 Drink
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.
|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.
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
Try all our milk recipes from our website or app.