There’s a reason milk is often called “nature’s perfect food.” It’s packed with nutrients that are essential for good health, including calcium, vitamin D, potassium and protein. Here are five reasons to drink milk today!

Milk is nutrient rich

Milk really is a complete food. Just one cup of whole cow’s milk (244 g) contains:

  • Calories
  • Protein
  • Fat – linoleic acid (CLA) & omega-3
  • Calcium
  • Vitamin A
  • Vitamin D
  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B12
  • Potassium
  • Phosphorous
  • Selenium
  • Magnesium
  • Zinc

Milk provides many essential vitamins and minerals, especially ‘nutrients of concern,’ which many populations under consume.

While some might believe milk to be unhealthy due to its fat content, these fats are actually the ‘healthy fats’ – linoleic acid & omega-3 – which have many health benefits including reducing heart disease and diabetes (risk).

Not all milk is created equal however, as this depends on the cow’s diet and treatment. For example, grass-fed cows have significantly more conjugated linoleic acid and omega-3’s. They also contain more beneficial antioxidants, such as vitamin E and beta-carotene. These help reduce inflammation and prevent oxidative stress.

Great protein source

Every cup of milk contains about 8 grams of protein. Why is this important? Your body is made up of protein. It needs protein for many vital functions such as growth, cellular repair and immune system regulation.

In milk, there are two main types of high-quality protein – casein and whey.

Casein makes up 70-80% of the total protein content while whey makes up about 20%. Whey contains branched-chain amino acids leucine, isoleucine and valine, all of which play a role in muscle building and preventing loss.

牛奶 is so beneficial to muscles that higher consumption is thought to promote greater whole-body muscle mass and better physical performance in older adults. Some studies have also shown that drinking milk after a workout can reduce muscle damage, aid muscle repair, increase strength and maybe even decrease muscle soreness.

It is indeed a natural alternative to protein drinks marketed for post-workout recovery.

Milk promotes bone health

As a child, your mother probably told you to drink milk for healthy bones. We now know that this isn’t just an old wives tale. An effective blend of the nutrients, calcium, phosphorus, potassium, protein and vitamin K2 promotes bone health. About 99% of the calcium in your body is stored in your bones and about 50% of bone volume is made of protein. Its no wonder milk is wonderful for bones. It could also reduce your risk of later developing degenerative diseases such as osteoporosis.

It Could Aid Weight Loss

Whole milk has been associated with a lower risk of obesity. In 145 Latin children, a study observed that a higher consumption of whole milk was linked to a lower risk of obesity. Another study also showed that a higher high-fat dairy consumption was associated with lower weight gain and risk of obesity.

This could be due to the various compounds found in milk that provide satiety (feeling of fullness) for longer. This can prevent overeating. Conjugated linoleic acid in milk has also been observed to promote fat breakdown and inhibit the production of fat thus promoting weight loss.

Versatile ingredient

Not only is milk nutritious but it is a common ingredient in many cuisines around the world. This shows how important milk is global food culture. Other than the obvious, drinking milk, milk can be added to any number of dishes. This includes, but is not limited to, smoothies, oatmeal, pasta sauces, coffee and soups. Milk can even be added to some spicy dishes to make it milder.

Milk is universally an important drink. How do you use yours? Maybe it’s your go-to morning beverage, or maybe it makes the perfect post workout smoothie ingredient. Regardless of how you enjoy milk in your life, give yourself a pat on the back for drinking this nutritious liquid gold every day. Your body will thank you!

Thinking of packing your own milk-based powder beverage? Contact Furleybio to see how we can give you a competitive quotation.

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