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Health Benefits of Milk
Bone health
Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which
are all essential for healthy bone growth and development.
Adequate consumption of milk and dairy from early childhood and throughout life can help to
make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle
bone disorder) in later life.
Teeth
The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the
development and maintenance of healthy teeth.
The most abundant protein in milk is casein and is protective as it forms a thin film on the
enamel surface which prevents loss of calcium and phosphate form the enamel when the teeth
are exposed to acids in the mouth.
Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when
consumed together with them in the diet.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for
water) as it has been shown not to cause tooth decay even in conditions perfect for damaging
teeth.
Milk and blood pressure
An increasing number of studies suggest that consuming 3 portions of dairy each day, along with
5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both
adults and children.
Although the exact mechanisms involved are not clear, it is thought that the calcium, potassium,
magnesium and proteins within milk are all likely to be involved.
Milk and cardiovascular disease
Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular
disease. A recent study in Welsh men found that those who drank the most milk had fewer heart
attacks than those who had little or no milk in their diets.
This connection could be due to many factors in milk, but epidemiological studies have shown
that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.
More specifically, studies have shown that high calcium intakes may reduce high levels of bad
cholesterol in the blood, and increase low levels of good cholesterol both of which are known
risk factors for cardiovascular disease.
In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent
their absorption, which in turn prevents levels in the blood increasing.
Obesity
Contrary to popular belief, research has shown that people who consume milk and dairy foods
are likely to be slimmer than those who do not.
Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled
diet is associated with increased weight loss, particularly from the abdomen.
This is particularly beneficial since excess fat around the trunk region of the body is associated
with greater risks to health.
The precise mechanisms involved are unclear but are likely to involve calcium which is found in
milk and dairy foods.
Type 2 diabetes
Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of
type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly
common in children and adolescents.
A recent study of more than 37,000 middle aged women found that those with the highest intakes
of dairy had a reduced risk of type 2 diabetes.
The strongest association was found with low fat dairy products.
Similarly, a study of men in 2005 found a reduced risk of type 2 diabetes with increased
consumption of low fat dairy, interestingly, every extra portion of dairy consumed was
associated with increasingly lower risk.
It is thought that this effect may be due to the combined effects of many beneficial nutrients
found within dairy foods including calcium and magnesium, or the fact that dairy foods have a
low glycaemic index, which helps to control blood sugar levels.
Cancer
There is considerable evidence to suggest that milk has a protective effect on risk of both
colorectal and breast cancer with increased intakes.
A recent study of 45,000 Swedish men reported that men who drank 1.5 glasses of milk per day
or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2
glasses per week.
Additionally a study of over 40,000 Norwegian women found that those who drank milk as
children and continued to do so as adults, had a lower risk of developing breast cancer.
Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid
(CLA) have been suggested as protective components in colon cancer.
Hydration
In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid
each day.
If we become dehydrated, it can result in poor concentration and memory function and leave you
feeling irritable and unwell.
Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of
beneficial nutrients and protects the teeth at the same time.
Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in
the USA found that chocolate milk helped the body to recover after exhausting exercise.
A glass of milk a day may delay knee osteoarthritis in women knee osteoarthritis currently has
no cure but researchers say drinking milk every day has been linked to reduced progression of
the disease.
Concerns and precautions
Lactose intolerance is a condition in which a person lacks the enzyme to break down the sugar
found in milk for proper digestion. Those with lactose intolerance may experience bloating,
flatulence or diarrhea when consuming milk and milk products. Drinking lactose-free milk,
which has added enzymes to help with lactose digestion, may ease or eliminate these symptoms.
Milk allergy or hypersensitivity is difference from lactose intolerance and refers to an abnormal
immunologic reaction in which the bodys immune system produces an allergic antibody, called
immunoglobulin E (IgE) antibody, which results in allergy symptoms such as wheezing, diarrhea
or vomiting. Milk allergy can be manifest as asthma, eczema (an itchy rash), rhinitis (inflamed
nose), and gastrointestinal distress, as well as bleeding, pneumonia, and even anaphylaxis
(shock).
Consuming too much potassium or phosphorus, both of which are high in milk, can be harmful
for those whose kidneys are not fully functional. If your kidneys are unable to remove excess
potassium or phosphorus from the blood, it could be fatal.
Consuming an excess amount of calcium is also dangerous. You are unlikely to exceed calcium
intake limits with food, however taking an excess amount of calcium via supplements can cause
unwanted side effects such as constipation, kidney stones or kidney failure. The tolerable upper
intake level of calcium is 2500 milligrams per day for healthy individuals over the age of 1 year.
High calcium intakes have been linked with an increased risk of prostate cancer in some studies,
however others have found no associations between prostate cancer and calcium intake.