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Got Milk? Here Are The Benefits of Milk You Should Know!

by Faraaz | 15 Jan 2019



Milk has been a dairy product which is consumed by millions and millions of people worldwide. Milk is commonly had by people during their breakfast meals and in between certain diets where they want to get the most amounts of benefits through what they are consuming at that point of time.

The usage and consumption of milk in Malaysia is something that is very dominant and frequent throughout the nation. For the most part, milk is commonly used in Malaysia when it is incorporated together with a variety of different drinks ranging from Milo to tea. As adults, we are all very well acquainted with this idea and the concept of milk being good for us. But besides this vague notion and the familiar milk mustache media campaign that we are usually treated to seeing in commercials, confusion clouds the details of precisely why and what that is.



What qualities of milk is good for us and how does it really improve our health overall. Over the years, many people have come forward and shared the makeup of milk and dive into the details that makes this drink a dietary staple for millions of people across the nation and around the world. For the longest period, milk has been consumed and enjoyed throughout the world for thousands of years.

By definition, it is a nutrient rich fluid which is something that female mammals produce in order to feed their young. The most frequently consumed types of milk come from cows, sheep and goats. Western countries prefer drinking cow’s milk more frequently. The consumption of milk is a hotly debated topic in the nutrition world, so you might wonder whether if it is healthy or otherwise. Below are a few science backed health benefits of milk for you to decide if it is the right choice for you and how they can benefit you.

MILK IS PACKED WITH NUTRIENTS
The nutritional profile of milk is most certainly impressive and it catches your attention immediately. After all, it is designed to properly nourish newborn animals. Just one cup, which is 244 grams, of whole cow’s milk contains the following nutrients. Milk contains 146 calories, 8 grams of protein, 8 grams of fat, 28% of the RDA in calcium, 24% of the RDA in vitamin 26%, 26% of the RDA in riboflavin B2, 18% of the RDA in vitamin B12, 10% of the RDA in potassium, 22% of the RDA in phosphorus and 13% of the RDA in selenium. Milk has proven to be an excellent source of vitamins and minerals, including your nutrients of concern, which is mostly under consumed by a huge chunk of our population. It provides your body with potassium, B12, calcium and vitamin D, which are nutrients lacking in most of the diets.

Milk is also an amazing source of vitamin A, magnesium, zinc as well as thiamine (B1). Besides that, it is also an excellent source of protein and contains hundreds of different fatty acids, inclusive of conjugated linoleic acid (CLA) and omega 3s. Conjugated linoleic acid and omega 3 fatty acids are both linked to various health benefits, including a reduction in the risk of diabetes and also heart disease. The nutritional content of milk tends to vary, depending on specific factors like its fat content and the diet as well as the treatment of the cow from which the milk came from. For instance, milk from cows that mostly eat grass contains significantly escalated amounts of conjugated linoleic acid and also omega 3 fatty acids. Also, organic and grass fed cow’s milk contains a higher amount of beneficial antioxidants, such as vitamin E and beta carotene, which helps you to reduce inflammation and also fight oxidative stress.

MILK IS A GOOD SOURCE OF QUALITY PROTEIN
Moreover, milk is also a rich source of protein, with just one cup of it containing 8 grams. Protein is important for various vital functions in your body, including the growth and development, cellular repair as well as immune system regulation. Milk is often considered complete protein, meaning it contains all nine of the essential amino acids which are necessary for your body to perform at an optimal level. There are two main types of protein found in milk which is casein and whey protein. They are both considered high quality proteins. Casein makes up for the majority of the protein found in cow’s milk, which is estimated to be around 70–80% of the total protein content.

Whey accounts for roughly 20% of it. Whey protein contains the branched chain amino acids leucine, isoleucine as well as valine, all of which are connected to health benefits. Branched chain amino acids can be particularly helpful for you in order to build muscle, avoiding muscle loss and also providing fuel during exercise. Drinking milk is also associated with a lower risk of age related muscle loss in several studies which were conducted. In fact, higher consumption of milk and milk products has been connected to an overall greater body muscle mass and a better physical performance in older adults. Milk has also been proven to boost muscle repair in athletes. In fact, a number of studies have demonstrated that drinking milk after a workout may decrease muscle damage, promote muscle repair, increase strength and may even decrease muscle soreness. Plus, it is a natural alternative to processed protein drinks targeted toward post workout recovery.



MILK HELPS PREVENT WEIGHT GAIN
Several studies have linked the intake of milk to a lower risk of obesity. Interestingly, this benefit can only be associated with whole milk. A study in 145 three year-old Latino children revealed that a higher milk fat consumption was associated with a lower danger of childhood obesity. Milk has a variety of components that can contribute to weight loss and also the prevention of weight gain. For instance, its high protein content helps you feel full for an extended period of time, which can eliminate overeating. Furthermore, the conjugated linoleic acid in milk has been studied for its qualities to boost weight loss by promoting fat breakdown and also inhibiting fat production. Also, a number of studies have linked diets rich in calcium with a lowered risk of obesity. This suggests that people with a higher intake of dietary calcium have a lower risk of becoming overweight or obese. Studies have shown that higher levels of dietary calcium promote fat breakdown and inhibit the absorption of fat in your body.

MILK IS AN ADAPTABLE INGREDIENT
Milk has always been a nutritious beverage that provides a number of different health benefits. Moreover, it has always been a versatile ingredient that can be added to your diet with ease. Besides drinking milk, you can try these ideas by incorporating milk into your daily routine. Milk makes for an excellent, high protein base for healthy smoothies. You can try combining it with greens and a small amount of fruit for a healthy snack. You can also try them in oatmeal, it is a tastier, more nutritious option to water when preparing your morning oatmeal or hot cereal. Adding milk to your morning coffee or tea can also provide your beverage with a boost of beneficial nutrients. If you are not a fan of milk, there are other dairy products that have the same nutrient profiles as well. For instance, unsweetened yogurt made through milk has the same amounts of protein, calcium and phosphorus. Yogurt is a healthy and versatile option to processed dips and also toppings.

HOWEVER, MILK IS NOT FOR EVERYONE
Although milk can be a good choice for some, others cannot digest it or choose not to consume it. Many people cannot tolerate milk because they are unable to digest lactose, a sugar available in milk and dairy products. Interestingly, lactose intolerance troubles around 65% of the world’s population. Others choose not to have milk or dairy products because of dietary restrictions, health concerns and also ethical reasons. This has led to an option and wide variety of nondairy milk and dairy products alternatives, including almond milk which is made from almonds, coconut milk which is made from coconut flesh and water, cashew milk, hemp milk, soy milk, oat milk and rice milk. When planning on choosing a nondairy milk substitute, ensure to keep in mind that many of these products contain added ingredients such as sweeteners, artificial flavors and preservatives. Choosing a product which has limited ingredients is a good choice when starting to compare brands. Read the labels and determine which alternative best suits your own needs.

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