Milk contains calcium, important for the development of bones, and proteins, good for muscles, which guarantee energy for the whole day. Milk reinforces the immune system thanks to zinc and vitamin D.
It is also good for the heart: a glass of milk can regulate blood cholesterol levels. In addition, it is rich in healthy fats, important to improve the general metabolism of the organism. In this case, is it possible to drink a lot of milk every day, and is more beneficial or harmful to the body?
Is it good to drink milk every day?
Due to the presence of various nutrients, it is recommended to drink milk when you have cold and fever. It is usually taken immediately after waking up or before bedtime.
A 244 g glass of whole milk with 3. 25% fat contains
- 149 lime;
- 8 g of fat;
- 12. 32 g of sugar;
- 7. 69 g of protein;
- 276 mg of calcium;
- 205 mg of phosphorus;
- 322 mg of potassium;
- 124 vitamin D.
Calcium has many functions in the body. Its main benefit is the development and maintenance of healthy bones and teeth. It is also important for blood coagulation, wound healing, maintenance of normal blood pressure and muscle contraction, including heartbeat. It can help reduce the risk of some types of cancer. It is important to try to combine calciu m-rich foods with a source of vitamin D to improve its absorption.
Colina, known as “factor similar to vitamin B”. It is a nutrient that favors sleep health, muscle movement, learning and memory. It helps maintain the structure of cell membranes, the transmission of nerve impulses and the reduction of chronic inflammation.
A high potassium consumption helps reduce the risk of stroke, heart disease, arterial hypertension, protects against the loss of muscle mass, maintains bone mineral density and reduces the formation of renal calculations.
Vitamin D is important for bone growth and repair. The lack of vitamin is associated with osteoporosis, depression, chronic fatigue, muscle pain, premenstrual syndrome, hypertension and breast and colon cancer.
Many people in the world continue to believe that milk can only qualify as beneficial, thanks to its vitamin content, and why not drink it every day, but it is not so simple.
Can you drink milk every day?
As women age, there is a notable decrease in their metabolic rate. Bone resistance also decreases, which increases the risk of osteoporosis. However, the combination of calcium and vitamin D of milk is important to improve bone mineralization with age. Similarly, the loss of muscle mass, with age, is more pronounced in women than in men.
Its daily consumption can help women strengthen their bone structure and prevent osteoporosis. The best time to drink milk, especially worrying about osteoporosis in later stages of life, is before the age of 30, since it is during these first years of development when “the bones gain mass and build their structure.”Vitamin D maintains bone strength and muscle mass as we age.
There are also studies that suggest that dairy consumption can be harmful to the health of women in the long term. Women who consume 3 or more glasses of milk per day have 44% more risk of developing cancer, and 16% more risk of bone fractures. In addition, women who drink 2 or more glasses a day are more likely to be diagnosed with ovarian cancer than those who do it rarely.
You have to be careful with the dairy products that are chosen, because normal cow’s milk contains growth hormones, which also increase the risk of breast cancer and other types of cancer. Choose “ecological products”, from herbivorous animals raised in pastures. These options have greater nutritional value. Also choose normal fat options, actually less processed than their lo w-fat counterparts.
Benefits and damages of their daily consumption
From the point of view of health, cow’s milk is a complete source of protein. It has almost 8 g of proteins and 12 g of carbohydrates per cup. On its own, without fortifying, it contains almost 30% of the daily amount recommended for most adults. And a cup contains half of the recommended daily amount of vitamin B12.
Milk is a natural product, and the less it is mixed with other foods, the better for the body. The product contains sugar, and some people care about it. But lactose (milk sugar) does not affect blood sugar levels as well as table sugar.
Due to the presence of certain enzymes, the drink can also be harmful to some people.
Is it harmful to drink a lot of milk?
Modern research reveals new data on the benefits of the product, different from all the usual ones, learned from childhood. Cheese, yogurt and ice cream lovers can expect many health problems. Here are some reasons why the excessive consumption of dairy products is detrimental:
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Bone fragility. Despite what is said, cow’s milk, in large quantities, deprives bone tissue. Animal proteins produce acid; When proteins break down, calcium begins to neutralize and eliminate acid. Our body uses calcium contained in milk, as well as the one from our own reserves. Thus, every glass we drink eliminates the calcium from our bones. People who consume a lot of cow’s milk are much more prone to fractures than those who drink little or no milk. What if one eats large amounts of cheese? Well add a lot of saturated fats, sodium and cholesterol.
How often you can drink milk
It is recommended not to drink more than 1 cup of milk per day, to avoid diseases. Milk, if not skimmed, as already said, contains saturated fats. Although its effects remain a heated debate, the majority of health experts agree that the increase in saturated fat consumption increases cholesterol levels, which in turn can increase the risk of cardiovascular diseases, so 1Glass a day is enough.
Most healthy adults only consume the drink because they like them. If a person wants to become vegan and does not want to eat anything related to animals, or worries that milk livestock is harmful to the environment, they are sufficient reasons to exclude the dairy products from their diet. After all, some people cannot take milk for medical reasons and easily replenish their vitamins from other food sources.
Some contraindications
All natural and integral foods are not intrinsically bad, and dairy products are one of them. But they are not suitable for everyone. In these cases, it is better that some people reduce their consumption or avoid dairy products:
- Dairy allergy. Allergies (not to confuse with lactose intolerance) can cause serious and dangerous reactions (often in children): vomiting or anaphylaxis. It is an abnormal immune reaction in which the body’s immune system produces allergic antibodies such as immunoglobulin.
- The consumption of all types of dairy products is associated with a higher prevalence and severity of acne in children.
- Lactose intolerance. The drink may not digest well, which causes nausea, cramps, swelling and diarrhea. Digestive difficulties may appear at a more advanced age and cause a worsening of symptoms. People do not usually attribute these problems to lactose intake.
- Protein intolerance. The product contains proteins such as casein and serum, to which many people are sensitive. Unfortunately, it is very difficult to detect the presence of such sensibilities. Symptoms include inflammation throughout the body, acne, skin rashes and migraines.
If your intuition tells you that something is going wrong, you can check it for yourself. Leave all dairy products for a few weeks. When the organism is completely clean, gradually introduces different types of dairy products one by one to see how the body reacts. For example, butter does not contain much lactose, but casein and serum. It is possible to ask for advice from a nutritionist during the experiment.
Side effects
Overweight. Despite the advertising of the dairy industry, a study in which more than 10, 000 children participated discovered that the more milk they drank, the more weight they earned. Skim milk and 1% version even caused a greater weight gain than whole milk.
Lethargy appearance. Digestive problems are not the only possible signs of intolerance. Some feel the swollen stomach, tiredness or laziness after consumption. The cause can be a sensitivity to one or more of the ingredients. If a person feels better after eliminating them from the diet, dairy products can be removed.
Lactose intolerance occurs when a person lacks the enzyme needed to break down sugar contained in milk for adequate digestion. For these people, drinking milk can cause abdominal swelling or diarrhea. Enzymes are added to lactose milk to facilitate digestion. This can relieve or eliminate symptoms.
Lactose intolerance levels vary. A person can tolerate yogurt products and hard cheeses. Another may not tolerate even small amounts of cream in coffee.
To support the consumption of cow’s milk, manufacturers have created new products:
- aromatized varieties – strawberry or chocolate;
- Without lactose;
- with Omega-3 supplements;
- Without hormones
- organic;
- low in fat.
However, consumers must remember that some aromatized options may contain a lot of sugar. Do not forget to check the formulas of the products to find healthy options.
It can be concluded that, except intolerant or lactose allergic, milk can be consumed daily throughout the world, whether child or adult, but in moderation. The entire milk made at home has more advantages than the versions bought in the store, skimmed or lactose. You have to stick to the daily ration without worrying about weight gain or suffering from some stomach ailment.< pan> However, consumers must remember that some aromatized options may contain a lot of sugar. Do not forget to check the formulas of the products to find healthy options.
