Milk is a very influential and convenient way in which the body can intake essential nutrients. These have a very positive effect in terms of developing your body and providing it with resilience to help you enjoy your life in adulthood. This is why milk is recommended in dietary guidelines on a daily basis, and why it is provided in schools for young children to drink. And this is the case right across the world, where milk has the same health benefits for everyone.
So in this article we will break this down and examine the key nutrients in milk – Calcium, Protein and B Vitamins – to explain the role each one plays in helping the body develop and providing you with the metabolism and essential health characteristics to navigate life.
Calcium
Milk is probably the prime source of calcium for our bodies. The high levels of calcium in milk help bones become strong and dense from a young age, which can prevent breaks and fractures and prevents bones becoming brittle and fragile in adulthood. Calcium also strengthens the enamel on your teeth, which makes it more resistant to harmful things like acids in your diet. It can also help repair teeth and reverse issues such as early-age tooth decay.
Protein
The proteins in milk provide the body with all the essential amino acids. These support muscle growth and repair muscle mass, so a daily intake of protein via milk is really important when exercising. Protein helps to regulate sugar levels in the body by preventing harmful spikes, while it also helps to promote antibodies which prevent infections. Protein also has an impact on bone maintenance and for bone growth in young children.
B Vitamins
Milk contains vitamins B2 and B12 and also contains pantothenic acid, which is vitamin B5. These help to convert the food you eat into energy, which contributes to preventing tiredness and fatigue. B vitamins also help the body to form healthy red blood cells, which are essential for good cardiovascular health. Like proteins, B vitamins also help the body develop an immune system.
How to experience the health benefits of milk
An adult should consume between 240-480mls of milk per day in order to enjoy these health benefits. This is bearing in mind that calories and saturated fats in milk can also be detrimental to your health if you consume amounts above this. Children should consider around 350mls of milk daily.
It should also be noted that milk does not necessarily need to be consumed as a direct source, and you can enjoy the health benefits via a moderate intake of dairy products such as cheese and yoghurt. It is possible to reduce the fat content of milk by opting for skimmed or semi-skimmed milk, as the high levels of saturated fat have been removed. Another health consideration is lactose-intolerance, which people can combat by opting for lactose-free milk.