Milk Benefits And Side Effects

Milk Benefits And Side Effects

Milk is a healthy and nutritious food. It is one of the most important components of a balanced diet. It contains the right amount of all nutrients. In fact, it is one of the richest sources of protein and calcium. It makes the perfect supplement to build muscle and bone health. According to popular belief, one of the main reasons why the people of the country stay healthy is not why they are getting the amount of pure milk they need. In addition to being high in nutrients, it also helps in the growth of bacteria that help in digestion. Vitamin A in milk is a boon to the eyes. A healthy gut has a huge contribution to good health.

According to the Food Safety and Standards of India, milk is defined as mammalian secretion from female mammals. Without adding or removing anything from it. Unfortunately, these days it's really hard to find pure milk. It is usually adulterated by adding water or other ingredients. These fraudulent actions degrade the quality of milk. In some cases it is unfit for human consumption. Various units are also being set up across India to test the quality of milk and dairy products to provide good quality unadulterated milk to everyone.

Worldwide, more than half a dozen billion milk and milk-based foods are frequently consumed. Dairy products such as tea, butter yogurt, yogurt, cream and cheese are consumed in almost every meal worldwide. Drinks such as lassi and chach are an important part of traditional Indian food and hot cakes are one of the oldest American dishes made with milk. In fact, it has been one of the most important components of human food since ancient times. U.S. The Department of Agriculture (USDA) is adamant in its eater pointers to include milk and dairy products in a healthy and balanced diet. Milk is usually obtained from animals such as cow, buffalo and goat. Milk should be boiled before taking for safety purposes. However, if it is boiled for a long time it loses some of its nutrients. It is also available in pasteurized and sterilized forms on the market. These can be taken directly from the carton.

Milk Benefits And Side Effects


Some basic facts about milk ::

Common Hindi and Sanskrit name: दूध (Dudh, Dudh), ध्ध (గ్గ్ధ्)) .M

World milk production: According to the Food and Agriculture Organization of the United Nations, India is the largest dairy producer in the world. It produces 18% of the world's milk. However, most of the Indian milk comes from buffaloes. The USA, China, Pakistan and Brazil follow India shortly in terms of total milk production.

Fun Facts:

A cow produces 6.3 gallons of milk and 350,000 glasses of milk per day in a lifetime.

Cows eat a hundred pounds of food daily and consume fifty gallons of water.

To get the calcium level in an 8-ounce glass of milk, you should eat 1/4 cup broccoli, seven oranges or six slices of whole wheat bread.

Farmers measure milk in pounds rather than gallons.

The quality and quantity of milk in India is the responsibility of the NDDB or the National Dairy Development Board, established by the Government of India. Headquartered at Anand, Gujarat.

  • Milk nutrition facts
  • Health benefits of milk
  • Side effects of milk
  • Takeaway
  • Benefits and side effects of toned milk

Milk nutrition facts

Milk is a natural source of calcium, vitamin B12, vitamin G (vitamin B2), phosphorus and potassium. It contains a variety of nutrients including vitamin A, niacin, folate, vitamin B6, vitamin D, magnesium and zinc. Depending on the cow's fodder, the iodine content in the milk may vary widely. The diet of cows affects various other nutrients. For example, fatty acids and selenium. Milk products such as yogurt and cheese also contain many of the nutrients found in milk. Hard cheeses, in addition, contain zinc and vitamin A.

According to the USDA Nutrient Database, 100 ml of milk contains the following nutrients:

Nutritional value per 100 ml

Energy 62 kcal

Proteins 3.33 g

3.33 g of fats

Carbohydrates 5 g

5 g of sugars


Calcium 125 mg

Potassium 133 mg

Sodium 44 mg

Fats / fatty acids

Saturated 1.88 g

Monosaturated 0.83 g

Cholesterol 10 mg

Health benefits of milk

Weight loss: Milk and dairy products are associated with a lower risk of obesity. Because it contributes to weight loss by reducing appetite. It is rich in protein and calcium. It causes this effect. Proteins also help build muscle.

For bones and teeth: Milk is rich in calcium and vitamin D. These are essential for bone health. It also helps reduce the risk of osteoporosis and osteoarthritis. It also improves dental health by reducing the incidence of dental caries.

For Depression: Daily milk intake also helps in reducing the risk of depression as it raises the level of a hormone called serotonin.

For cancer: Consumption of milk whey protein also helps in reducing the risk of certain types of cancers such as colon.

For rehydration: Rehydration of the body due to drinking milk. Helps especially after physical activity. Milk intake can help balance fluid levels in the body. Thereby preventing dehydration.

  • Milk to lose weight
  • Milk for bone health
  • Milk as a source of protein
  • Milk for hypertension
  • Milk for muscle building
  • Milk for osteoarthritis
  • Milk for dental care
  • Milk for rehydration
  • Milk for despair
  • Milk for cancer

Milk to lose weight

Numerous studies have shown that dairy foods are less likely to cause obesity. Milk contains many components that help in weight loss and weight gain. As an example, it has a high-protein content that contributes to a longer feeling of fullness. It stops overeating.

According to a study published in Current Nutrition and Food Science, a decrease in dairy intake is also directly linked to an increase in obesity.

A randomized clinical trial of a group of 49 people suggests that dairy foods and calcium intake may help reduce weight by reducing appetite and increasing the interval between meals.

Milk for bone health

Drinking milk is connected with healthy bones. This is mainly due to the presence of various nutrients in milk such as phosphorus, potassium and vitamin K2 (in grass-fed, high-fat milk). These nutrients are essential for maintaining strong and healthy bones.

Approximately 99% of the calcium content in our body is retained in our bones and teeth. Milk is a great source of calcium and vitamin D. It makes a major contribution to bone health. Studies suggest that milk consumption may be effective in reducing the risk of osteoporosis.

However, the evidence is not conclusive and requires extensive human testing.

Milk as a source of protein

Milk is called "complete protein". That means it contains 9 essential amino acids that your body needs to function at its best. One cup of milk contains about 8 grams of protein.

The 2 main forms of protein found in milk are casein and whey. Both are considered high-quality proteins. Cow's milk contains 70-80% casein and 20% protein in whey protein.

Proteins are essential for the various functions of our body, including growth, development, cellular repair and system control. In fact, protein in a balanced diet contains at least 15-35% of calories.

Therefore, milk is a natural choice for most processed protein drinks that are promoted towards post-workout recovery.

Milk for hypertension

Cow’s milk supplies potassium, which increases arterial dilatation and also lowers blood pressure.

Studies suggest that milk peptides may help lower blood pressure. But those peptides are more readily available in non-fermented milk. According to the review article, the hypotensive (blood pressure lowering) effects of milk and dairy products are not yet clearly understood. More studies are needed to confirm the effect of milk and dairy products on blood pressure.

Milk for muscle building

Milk is a great supply of high-quality protein. Having a whole range of essential amino acids, it is the perfect supplement to build muscle. Several studies have been conducted to test the ability of milk to increase muscle mass. A pilot study of 37 older women found that consuming milk and milk products reduced age-related muscle wasting and inflammation. According to a previous study, milk after strenuous exercise is an excellent booster of endurance.

According to an article published in the Journal of the International Society of Food and Nutrition, regular intake of 42 grams of milk supplements for 12 weeks significantly improved endurance in college athletes.

Milk for osteoarthritis

Osteoarthritis is characterized by cartilage atrophy and inflammation in the joints. The disease is more common in middle-aged people. It is associated with symptoms such as pain and stiffness. Especially in the hip and knee joints. There is currently no medical treatment available for osteoarthritis. 2148 Clinical trial of women with osteoarthritis stated that regular milk consumption reduces the incidence of osteoarthritis. However, much research is still needed to confirm the efficacy of milk consumption on the progression of this disease.

Milk for dental care

Regular intake of milk provides excellent dental health. This is because it protects the enamel surface from being exposed to acidic substances. In addition, it also inhibits bacterial growth. Thereby reducing the risk of dental caries.

Further studies suggest that milk proteins may prevent tooth decay bacteria from attaching to the tooth surface.

However, clinical studies to confirm similar effects on humans are still pending.

Milk for rehydration

Fluids are a basic component of the human body and therefore must fill the body frequently. Several studies suggest that milk can be used as a rehydrating drink after exercise. Milk is definitely better than juices and aerated drinks.

In a randomized trial, 7 healthy adolescents found that exercise after milk consumption also adequately balances fluid levels in the body.

Milk for despair

Milk is a great source of vitamin D. It is good for bones and teeth as well as very beneficial for the brain. Studies show that vitamin D helps maintain the level of serotonin in the brain. Serotonin is a hormone associated with mood, appetite and sleep. Studies also show that low-fat milk can effectively reduce the symptoms of depression. In addition, it also improves memory and cognition.

Milk for cancer

Several studies have been conducted to test the effects of milk on cancer progression. But the results are largely contradictory. While milk consumption is associated with an increased risk of colon cancer, a diet high in calcium increases the risk of prostate cancer.

Whey protein in milk has been reported to inhibit the growth of colon cancer.

However, extensive research needs to be done to confirm the anti-cancer potential of milk and dairy products.

Side effects of milk

Studies show that milk consumption is associated with skin problems such as acne. Whey proteins and carbohydrates in milk have been suggested to cause milk-related acne.

Excess calcium from milk and other foods increases the risk of certain types of cancer.

Lactose is a natural sugar found in milk. Many people are intolerant to lactose.

Cow's milk contains high amounts of saturated fats, which are considered harmful to heart health.


On the one hand, consumers are told that milk is very important for bone health. On the contrary, it can cause allergies, illness and illness. In fact, we need calcium for bones and teeth in addition to regulating blood clotting, muscle function and heart rhythm. However, despite the intense screaming of the agribusiness trade, questions are growing as to whether milk is the most effective supply of calcium. This is definitely not the case for most people in the world. However, milk and dairy foods provide all round foods and their nutritional benefits in an ambitious, convenient and easily affordable way.

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