Drinking a cup of milk daily, especially with breakfast, is one of the healthy habits many homemakers consistently follow for their families, particularly their children.
While some mothers might not fully know the benefits of milk or the wealth of vitamins and minerals it contains, they regard it as a beneficial habit that helps build the body and provides calcium, which supports healthy bone formation.
But is calcium the only essential mineral in milk?
Stay tuned as we explore, in this article on evercare, the key benefits of milk, its components, and how you can make the most of it in your daily routine.
The most important components of milk
The name for milk varies from one country to another; some refer to it as laban, while others call it “Haleeb”, and in some places, “laban refers to “yogurt”.
Regardless of the terminology, it is a liquid food obtained from cows, widely used in various foods and beverages, either in its original form or after processing into derivatives like yogurt and different types of cheese.
Many companies even rely on it as a key product, as seen with Almarai Protein Milk.
Milk is considered one of the essential natural food sources, rich in a variety of vitamins, proteins, and minerals that are rarely found together in a single food item.
To accurately understand milk's components, it’s important to distinguish between its nutritional composition and its specific elements, such as vitamins and minerals.
This distinction can be clarified as follows:
The nutritional composition of 100 grams of whole cow's milk
One cup of cow’s milk is approximately 240 ml, and every 100 ml contains the following nutrients:
-
100 ml of whole milk:
- Fat: 3.25 grams
- Protein: 3.15 grams
- Carbohydrates: 4.8 grams
- Calories: 61 kcal
-
100 ml of low-fat milk:
- Fat: 0.97 grams
- Protein: 3.48 grams
- Carbohydrates: 4.97 grams
- Calories: 43 kcal
Note: The proteins in milk are divided into two types: insoluble proteins, known as casein, and soluble proteins, known as whey.
Both types contain amino acids that aid digestion and contribute to muscle building.
You can also read about Vitamin Supplement: A daily dose ensures you live with health and vitality
Vitamins and minerals in milk
It is well-known that milk is an important source of calcium, which helps maintain the health of bones and teeth, in addition to containing a significant amount of essential vitamins and minerals that complement those obtained from other foods.
Research conducted by the U.S. Department of Agriculture has shown that milk contains a higher percentage of vitamins and minerals than previously announced.
It has been found to contain 13 essential nutrients, whereas it was once known to contain only 9.
These vitamins and minerals are as follows:
- Proteins.
- Calcium.
- Vitamin A.
- Vitamin D.
- Vitamin B12.
- Vitamin B2.
- Vitamin B5.
- Calcium.
- Phosphorus.
- Iodine.
- Potassium.
- Zinc.
- Selenium.
You can also read about B Vitamins Group
Benefits of milk for overall health
There is no doubt that the benefits of milk are many and varied, especially for men, women, and even children from birth, as an infant relies on breast milk as the sole and primary source of nutrition from birth, then begins to consume various types of milk throughout their life.
Many people also rely on dairy products, such as having a cup of yogurt daily or different types of cheese, in addition to incorporating milk into many types of foods and desserts made at home.
This is due to the vast benefits obtained from milk, which include the following:
- Benefits of milk for bones due to its calcium and vitamin D content, making it effective in combating osteoporosis.
- Benefits of milk for solving hair loss issues.
- Benefits of milk for the heart, its potassium content helps reduce the risks of high blood pressure and narrowing of blood vessels.
- Benefits of milk for cancer patients, the presence of vitamin D and a certain amount of calcium in milk helps reduce the chances of cancer and promotes cell growth.
- Benefits of milk for building muscles, due to its protein content and important amino acids.
- Benefits of milk for depression patients, its vitamin D helps enhance serotonin, which works on the appetite, sleep, and mood centers in the brain.
- Benefits of milk for weight loss, drinking a cup of milk daily helps regulate body rates, preventing weight gain.
You can also read about The best 4 vitamins for your skin health
When should milk not be consumed?
Despite the immense benefits of drinking a cup of milk daily, there are certain situations where it should not be consumed, as it may lead to some health issues that are difficult to treat, requiring the cessation of its intake altogether.
In such cases, alternatives to cow's milk, such as plant-based milks like soy milk, almond milk, coconut milk, and oat milk, can be used instead.
Some of the situations where milk or dairy should be avoided include:
- Milk causes acne on the face and body.
- People with milk allergies whose an immune system that rejects the whey proteins.
- Lactose intolerance leads to symptoms like nausea, diarrhea, bloating, and stomach cramps.
- Excessive milk consumption in people with heart and artery conditions may worsen their health due to its saturated fat content.
- Consuming large amounts of milk may increase the risk of prostate cancer in men.
In general, if you are someone who cannot tolerate milk or its derivatives for any reason. You can opt for Energy Boost & Recovery IV Drip, which we offer at EverCare, available now at a discounted price.
You can also read about IV Drip Therapy | Performance Drips
FAQs about Milk
Should milk be consumed daily?
Yes, drinking one or two cups of milk daily boosts the body's strength and provides a large number of vitamins and beneficial nutrients.
What vitamins are in milk?
Milk contains a wide range of vitamins and minerals, including vitamin B12, vitamin A, vitamin B2, as well as phosphorus, magnesium, iodine, and potassium.
When should you stop drinking milk?
It is not recommended to stop drinking milk except in cases of allergies, in which case the body should be compensated with the necessary vitamins and minerals through intravenous solutions, which we offer at EverCare at a great price.
Which is better, drinking milk cold or hot?
There is no specific rule advising whether to drink cold or warm milk; it depends on each person's preference.
