Our very first and inescapable food is ‘Milk’. We even have learned in schools that ‘drink milk for the stronger bones’. In addition to the splendor of calcium, it is the rich source of proteins, lipids, vitamins, and minerals as well. Here, tune in to explore numerous milk benefits and it’s longstanding importance in human nutrition.
Milk has been part of the human diet for at least 8,000 years and perhaps the only food favored globally. Traditionally, most of us are used to starting our day with a cup of milk to stay fit and healthy. Just one cup (244 grams) of whole milk contains (1);
- Calories: 146
- Protein: 8 grams
- Fat: 8 grams
- Calcium: 28% of the RDA
- Vitamin D: 24% of the RDA
- Riboflavin (B2): 26% of the RDA
- Vitamin B12: 18% of the RDA
- Potassium: 10% of the RDA
- Phosphorus: 22% of the RDA
- Selenium: 13% of the RDA
Milk Benefits
Milk can work as a wholesome food for you considering that it has all those essential healthy proteins, calcium, vitamins, carbs, fats as well as minerals important for your different parts of the body. Those that are expecting to slim down, they can take in low-fat milk in a treat which can kill their hunger pangs.
A glass of milk helps to boost our body’s immune system as well as keeps off diseases. Whey proteins in milk have been revealed to promote the body’s immune system. Cysteine and methionine, found in whey, are able to boost immune function by converting to glutathione, which is a potent antioxidant.
Milk includes the protein lactium, which aids relax the body by lowering blood pressure, and potassium, which assists loosen up muscular tissues. Warm milk taken helps to unwind tense muscle mass and relieves frayed nerves. It is additionally verified that milk lowers the signs of PMS and also boost power.
There are several advantages of consuming both warm milk and cool milk as gone over. So for an individual to determine whether to go with warm or cold milk the timing of usage of milk throughout the day, the seasonal adjustments, the condition of the individual will certainly all aid in choosing whether to choose warm milk or cold milk.
- Warm Milk
The greatest advantage of warm milk over cool milk is that it is conveniently digested. If you do not digest lactose, after that you need to avoid drinking cool milk as it can be tough for you to absorb it. Lactose is lowered in warm milk as well as it does not cause problems like diarrhea and also indigestion. Drinking warm milk before going to sleep at night clears out all the intoxicants from the body.
Consuming light warm milk can lead to good sleep. The acid existing in milk creates the sleep-inducing chemicals, serotonin, and also melatonin, which calms your mind and also causes better sleep. Also, the milk includes tryptophan – important factors to improve sleep and maintain your day healthily and active.
To prevent mood fluctuations throughout the menstrual cycle, a glass of warm milk can be taken. It also minimizes the risk of kind 2 diabetic issues in older women, the study claimed.
Warm milk can be taken with coffee or tea to make sure that it can be much more palatable. Likewise, when honey is contributed to warm milk it cures constipation, unwanted gas as well as digestive tract problems. It can additionally be required to treat respiratory disorders such as colds and also coughs.
- Cold Milk
Cold milk supplies relief if one experiences acidity. Milk includes lactic acid that helps in normalizing acidity in the belly. The cooling sensation and thick consistency of milk help to coat the esophagus and also stomach lining to stop heartburn. Milk as well as milk items are alkaline in nature because of the quantity of calcium found in it, so it is perfect to treat the level of acidity.
Drinking cold milk will certainly lower the lack of water in the body. Cold milk includes electrolytes and also if it is taken two times a day it assists to avoid dehydration. Cold milk can conquer the lack of water in your body.
You could have seen milk as a common ingredient in many natural remedies for skin health as it has lactic acid that acts as an exfoliant and enzymes that help relieve the skin. When putting on the skin, cold milk imparts a clear tone as well as texture to the skin. It also develops a protein film on the skin that lowers the heat and sunburn discomfort. The amino acids in milk assistance moisturize the skin too if you can apply it on the skin or can consume a glass of it daily.
The right time to drink milk
It is endorsed by lots of physiotherapists to drink a glassful of milk after back-breaking exercise. Since it helps to recuperate all requisite body nutrients and likewise re-fills the fluids lost throughout the exercise.
Scientists found that consumption of fat-free milk in the early morning aided raise satiety, or a sensation of fullness, as well as caused lowered calorie consumption at the next meal, as compared to fruit juice. However, according to ancient beliefs, milk consumed right in the morning comes to be fairly heavy to absorb as it likewise makes you sluggish.
Milk likewise has sedative properties, so consuming milk before bedtime might also aid you to relax and the serotonin content in the milk will certainly assist in inducing a night of good and sound sleep. From evening till bedtime is thought about as ideal time to consume milk.
Actually, milk is recognized in the fitness community as an agent for healthy weight gain. An 8 oz glass of milk has about 120 calories. Your metabolism slows a bit as you sleep, so calories consumed right prior to bed are slightly tougher to melt. Consuming milk on an empty stomach is alright unless you experience poor digestion, gastric problems or are lactose intolerant.
- Cow Milk
Cow’s milk is an excellent source of healthy protein as well as calcium, as well as nutrients consisting of vitamin B12, Vitamin D, as well as iodine. Along with this, cow milk has more water content (90%) and fewer solids. It also has an abundant quantity of healthy fats that assists maintain high blood pressure in check. If you are aiming to reduce weight, cow milk is your best companion.
- Buffalo Milk
Buffalo milk is incredibly nutritional as it consists of much less cholesterol and salt. Hence, it can really helpful for your overall heart wellness, PCOD, kidney problems, and obesity. Buffalo milk is a rich source of calcium, more than cow milk. Likewise, it is an abundant resource of minerals, such as magnesium, potassium as well as phosphorus.
Milk and other foods
The only types of fruits that can be combined with milk would certainly have sweet and also buttery properties like;
- Purely sweet and ripe fruits – Ex. Mango, Avocado – increases calcium, iron, weight, and nourishes the tissues.
- Dry fruits – improve blood, nutritious to all the tissues, and good for increasing body weight.
- Figs – increase calcium and iron, and cleanse the colon.
- Garlic when making Garlic Milk, but not combined during meals separately. Garlic Milk can help supply blood to the tissues, promote proper flow of lymph fluid, and ease painful joint imbalances.
Milk when teamed with certain other foods – it may cause digestive issues, acidity, and fermentation in the gastrointestinal tract. It is because the combination will make it harder to digest as the milk may not curdle the right way. You should stay away from addictive foods to remain healthy.
- Milk and Sour Buttermilk – This mixture will form curds in the digestive tract and be more difficult to digest.
- Milk and Meat or fishes
- Milk and Sprouted Grains
- Milk and Radish – Radish is pungent and milk is sweet; the two do not mix well.
- Milk and Garlic – It is not recommended to eat garlic and then take milk, or the other way around.
- Milk and some Fruits or Juices – Avoid the combination of milk and citrus or sour fruits like unripened mango, plums, strawberries, lemon, oranges, etc. Most juice will cause milk to separate and agglutinate, making it hard to absorb and digest. The pH quality will become more acidic when it is mixed with juice, and 80% of casein in the milk tends to agglutinate or clump together.
Suggested read – Natural sources of Vitamins
Generally, it is a good idea to take milk and fruit separately. Milk should always be boiled and then taken; it should never be taken without boiling. The nature of cold milk is sweet and heavy in nature. After warming it becomes light and easy to digest.
