People who have a diet rich in milk and milk products can reduce the risk of low bone

mass throughout
the life cycle. Foods in the milk group providevital nutrients, including calcium, potassium, vitamin D, and
protein.

Diets high in saturated fats raise LDL "bad" cholesterol levels in the blood. High LDL cholesterol,
in turn, increases the risk for heart disease. Many cheeses, whole milk, and products made from them
are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods
you eat. In addition, eating a lot of fats makes it difficult to avoid getting more calories than you need.

People who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout
the life cycle. Foods in the milk group providevital nutrients, including calcium, potassium, vitamin D, and
protein. Build Stronger Bones Diets rich in milk and milk products help build and maintainbone mass. This
may reduce the risk of the bone-thinning disease osteoporosis. Milk products
are especially important to bone health during childhood and adolescence, when bone mass is being built.
Diets that include milk products tend to have a higher overall nutritional quality. Calcium-fortified foods
and drinks such as soy beverages or orange juice are other sources of calcium but may
not provide other necessary nutrients. Vitamins and Minerals Calcium helps build stronger bones and teeth.
Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or
the equivalent of milk products per day can improve bone mass. Diets rich in potassium
may help to maintain healthy blood pressure. Milk products, especially yogurt and milk, provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous,
thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of
this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-
eat breakfast cereals. Low-fat or fat-free milk products provide little or no fat. Lean Towards Fat-Free or
Low-Fat Choosing foods from the milk group that are high in saturated fats and cholesterol
can affect heart disease risk. Diets high in saturated fatsraise LDL "bad" cholesterol levels in the blood.
High LDL cholesterol, in turn, increases the risk for heart disease. Many cheeses, whole milk, and products
made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of
these foods you eat. In addition, eating a lot of fats makes it difficult to avoid getting more calories than
you need. WebMD Public Information from the United States Department of Agriculture Reviewed by
Michael W. Smith, MD Sources SOURCE: United States Department of Agriculture.

The health benefits of milk include improved bone strength, smoother skin, and a stronger immune system.
It aids in the prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems,
obesity, osteoporosis and even some forms of cancer. The beneficial healthnutrients obtained from milk
are essential for the human body and help to prevent a number of chronic ailments.

Milk, quite simply, is a liquid that mammals create in mammary glands in order to feed their young ones.
The reason mammals have this is becausethis is what their babies are naturally supposed to consume until
they are strong or old enough to hunt for food themselves or eat what their parentstypically eat. Humans
also have this ability, which is why we have begun to explore the interesting world of milk from other
animals, in the hopes that milk could continue to nourish us throughout our lives, rather than simply at
the beginning of it.

Many animals can provide us with this vital health substance, but cow’s milk
is considered the best wholesome supplement for children as well as for adults. It is also the
most accessible, while the milk of other animals like buffalo, goats, sheep, camels, reindeer, and yak is
much more difficult to acquire.

The nutritional value of milk is so well known that people all around the world include it as a staple part of
their diet. Adding it to your daily diet can also help you to achieve a well-balanced diet. As per the USDA
National Nutrition Database, milk is an ideal source of nutrients such as vitamin A, B12, D calcium,
carbohydrates, phosphorous, selenium, magnesium, protein, zinc, and riboflavin. The Teagasc Dairy
Products Research Center at Moorepark, Fermoy has reported recent research on using milk
to neutralize the cholesterol content of the body. Most of the caloric content in it comes from
the natural sugars found in it. These are essential to the overall functioning and health of the body, and
they reduce the chances of a number of deficiencies, and boost health in a variety of ways!
Let’s explore more about the important impact of milk and its products on our health!

Milk deficiency can cause severe anemia, osteoporosis, and other related illnesses.
Its consumption is essential for maintaining good health and having the energy and strength to
do normal activities.
It is the best source of calcium for all age groups, and since calcium is considered the
most important mineral for healthy growth, functioning, repair, and durability of
the bones and skeletal system. It will always have a significant role in people’s diets, as
a way of preventing calcium deficiency or osteoporosis.

However, milk is the best source of calcium that we can supply to our body.
Calcium protects the body from major chronic ailments such
as bone loss, arthritic conditions, migraine headaches, pre-menstrual syndrome, and obesity in children. It
also functions as a health aid in losing unwanted fatsand reducing weight. Calcium is
an essential mineral in the creation of bone matter, and bone mineral density measurements rely highly on
calcium as the main support structure of our body. It is the quickest, least expensive, and
most readily available source of calcium on the market.

Although most of the focus of calcium is on bones, it has also been shown to reduce cardiovascular
diseases and the chances of strokes. Two long-term studies in Japan have positively shown
a correlation between daily calcium intake and a reduction in stroke, atherosclerosis, and cardiovascular
diseases. The peptides found in it are also believed to inhibit the creation of ACEs, (angiotensin-
converting enzymes), which increase blood pressure. Therefore, grab some milk for a healthier heart!
Furthermore, the magnesium and potassium content in it act as vasodilators,
which reduces bloodpressure, increases blood flow to vital organs, and reduces the stress on the heart and
cardiovascular system.

As per the Dietary Guidelines dated 2010, the amount of potassium

an average individual must consume should be 4,700 mg/day, except for those who have a condition of
hyperkalemia owing to renal disorders or those who are under some sort of medication.
An average American’s dietary intake of potassium is estimated to be 1,755 mg/day. The American Journal
of Clinical Nutrition highlighted the data from the National Health and Nutrition Examination Survey that
only 2 percent of US adults met with the average daily consumption target of potassium.

As mentioned above, milk is rich in calcium, which is essential for growth and the proper development of
a strong bone structure. Bone disorderssuch as osteoporosis can be prevented with
a significant daily intake of milk. Children deprived of cow’s milk have an
increased chance of sufferingfrom bone fractures when injured, and their healing time will
be significantly higher if they don’t have a steady stream of calcium to aid in the regrowth of bone matter.

Encouraging children and youngsters to drink milk will give them excellent dental health, as
it protects the enamel surface against acidic substances. Drinking it for energy and health would
also lessen the frequency of children consuming soft drinks, thus reducing
the risk of decaying teeth and weakgums.

Water is essential for growing children and they must drink at least six to eight glasses of fluid every day.
It contains a good quantity of watermolecules and is considered the best fluid for
rehydration, outside of drinking actual water. Water makes up more than 80% of our body mass, and
the balance of fluids in our body is essential for every single process in our body. That is
why, dehydration is such a major and dangerous problem, as it threatens all of our metabolic functions. So,
if you can’t find any water, grab a glass of milk!

She used to mix honey and milk in the bath, which enabled her to maintain soft and beautiful skin. For
thousands of years, it has
been known to benefit our skin by helping us maintain a fair and smooth complexion. Therefore, milk and
its products are used in a number of cosmeticpreparations to this day!

The milk solids nourish and smooth your skin. The lactic acid present in milk
is known to aid in removing dead skin cells, thereby rejuvenating your skin and keeping it fresh.
Finally, simply drinking it, due to its impressive content of vitamin
A, helps to improve skin, particularly since the antioxidant potential of it helps to eliminate free radicals,
the dangerous byproducts of cellular metabolism that are partially responsible for premature aging of
the skin, resulting in wrinkles and age spots.

A person who consumes a carton of whole milk doubles his chances of fulfilling his calcium requirement for
the day, whereas another personconsuming a can of carbonated soda may actually lower his
calcium levels by 1/3. Calcium, along with all of the other essential minerals listed above, are necessary for
the daily diet in order to ensure proper functioning of every aspect of our body.

It contains many vitamins and minerals to keep you fit, healthy and strong. A full glass of
milk contains vitamins A and B for good eyesight and increasing red blood cell count, carbohydrates
for vitality and energy, potassium for proper nerve function, magnesium for muscular function, phosphorous
for energy release, and proteins for body repair and growth. It also keeps your body functioning at
a youthful level as you get older, more so than some other vitamins and minerals.

In a 2011 report published by Dr. Lampe JW, Division of Public Health Sciences, Fred Hutchinson Cancer
Research Center, Seattle, Washington, in the Journal of the American College of Nutrition, intake of milk
may also provide some relief to those suffering from cancer. This study suggests that a dietrich in dairy
products may slightly extend the lives of people diagnosed with colorectal cancer.

Word of Caution: Some people may have lactose intolerance and may
have trouble digesting milk because of the lactose found in it. The symptoms of
lactose intolerance include bloating, stomach pain, gas, and diarrhea. For kids, it
is advisable to consult your health care provider since this is not so common among children. For adults,
lactose-free milk and its products are readily available on the market. You can also drink varieties of soy or
almond milk to avoid lactose, yet still, receive many of the same benefits.

Kiran Patil is the founder of Organic Facts. He has a keen interest in health, nutrition, and organic living.
He completed his B.Tech and M. Tech (Chemical Engineering) from IIT Bombay and has
been actively writing about health and nutrition since over past 12 years. When
not working he likesto trek and do gardening.

About the Author Kiran Patil is the founder of Organic Facts. He has a keen interest in health, nutrition,
and organic living. He completed his B.Tech and M. Tech (Chemical Engineering) from IIT Bombay and
has been actively writing about health and nutrition since over past 12 years. When
not working he likes to trek and do gardening.