Benefits of Milk: 8 Amazing Benefits to Know

This article deals with the benefits of milk. ¹

When we were youngsters, remember how our parents would chase us down to get us to drink that one tiny cup of milk, and all we did was make faces? They always gave it their all, and they even bribed us occasionally.

Did they give up? No! Did we give up? No!

And what about other soft drinks? We ran after them, didn’t we?

They understood the importance of milk in human development and growth. Right from the time a child is born, the first thing we feed the child is milk that is colostrum. It is rich in antibodies and antioxidants, which help build the baby’s immunity.

We’ll look at the benefits of milk in-depth in this article. Keep reading because once you learn about the benefits of milk, you’ll never go without it again.

1. Benefits of Milk

Humans have consumed milk for millennia. Gods even used to bathe with milk. And these stand to be the evidence that even they were not unaware of the benefits of milk.

Before we dive into reading about the health benefits of milk, let’s learn about the nutritional value of milk².

The nutritional value of milk is second to none.

One cup of milk that is about 244 grams of whole cow’s milk has the following nutrients:

• 149 calories

• 7.9-8 grams of fat

• 7.7-8 grams of protein

• 12.3 grams of sugar

• 28 percent of the RDA for calcium. It’s a no-brainer that dairy foods are rich in dietary calcium.

• 24 percent of the RDA for vitamin D. As we know, Vitamin D is bone-friendly.

• Riboflavin (B2) accounts for 26% of the RDA. This is responsible for converting food into energy.

• 18% of the RDA for vitamin B12

• Potassium: 10% of the RDA

• 22 percent of the RDA for phosphorus

• Selenium: a whopping 13% of the RDA

(RDA stands for recommended daily allowance)

It also contains-

• Magnesium

• Thiamine

• Zinc

• Vitamin A keeps a healthy immune system and a healthy vision.

• B12, which keeps red blood cells and nerve tissue healthy.

• Omega 3 fatty acids

• Conjugated linoleic acid (CLA)

• Choline is necessary for proper sleep, learning, and memory.

All these nutrients are connected to a slew of health benefits.

Milk also contains saturated fat, which is not very significant for health. Hence, Skim milk that is fat-free or low-fat milk consumption is fruitful as it contains minimum levels of saturated fat. All of these come from cow’s milk, and the only difference is the amount of fat they contain.

These types of milk have reduced fat, containing hardly about 2% of milk fat.

Having such a wide array of nutrients, milk becomes as good as a meal.

The Dietary Guidelines also state that milk is an essential component of a healthy and balanced diet.

And having kept this in mind, let’s now head towards the chief part of our content which is the “benefits of milk.”

1.1. Improves Bone Health

Milk, as previously stated, is a good source of calcium and vitamin D. Both of these factors help improve bone health.

Other milk nutrients like Magnesium and Phosphorus are also said to benefit bone health.

Milk and dairy products have been associated with lower osteoporosis and bone fractures.

Milk is vital for growing youngsters since they have a growing skeleton and a developing bone mass, and it is also essential for the elderly because they have a decreased bone density.

Drinking milk improves bone health and helps to avoid degenerative and inflammatory joint disease.

1.2. Improves Teeth Health

Milk is important for healthy teeth. Drinking milk on a regular basis is said to prevent tooth decay and cavities.

How do you think milk can do this?

Caseins are proteins found in milk and dairy products and calcium and phosphorus. When these ingredients come together, they form a protective coating on the enamel of the teeth. This coating protects your teeth from typical bacterial acids causing decay.

Consuming dairy products like eating cheese lowers the oral acidity that causes decay, promotes the flow of saliva, reduces plaque formation, and lowers the risk of dental caries³.

The bottom line is that milk acts as a shield from toxic acids causing ill dental health.

1.3. Improves Brain Health

Vitamin D, as mentioned above, is an essential constituent of milk.

Serotonin is a hormone of the brain that is associated with mood. It is also associated with sleep and appetite, which again affects mood.

Vitamin D enhances the production of Serotonin and, therefore, relieves a low mood or symptoms of depression⁴.

As we know that sunlight is the ultimate source of Vitamin D, and milk and dairy products like tofu also contain it in some amounts, hence beneficial.

Milk is also said to lower the incidence of stroke.

1.4. Improves Heart Health

Milk contains significant levels of magnesium and potassium. These serve as vasodilators meaning that they widen and relax the blood vessels.

Hence, vasodilation lowers blood pressure, enhances blood flow and circulation to essential organs, and promotes heart health and cardiac muscle function, lowering the incidence of heart disease.

Along with high blood pressure, milk is also said to prevent heartburn.

Various foods in our diet are typically more acidic and spicy than we anticipate or are accustomed to. As a result, these become the source of painful acidity and problems in the stomach.

It’s recommended that you drink a glass of milk after such meals to avoid getting into these sticky situations. Milk is said to provide a cooling impact that protects the stomach lining and esophagus against heartburn.

1.5. Prevents Weight Gain

A cup of milk is a whole meal. It contains all the essential amino acids that help in the body’s proper functioning.

This min-meal gives you essential nutrients and gives you a feeling of satiety and fullness.

However, this benefit is mainly linked to the consumption of whole milk.

A full tummy will keep you away from unnecessary binge eating. Also, the addition of fruits, dry fruits, chocolate powder, and so on is also going to satisfy your cravings.

Including 2-3 cups of milk in your daily diet can help you not only avoid becoming obese but also maintain a healthy weight⁵.

It is also said that young adults who drink milk rather than other drinks after weight training lose more body fat and gain more muscle mass.

1.6. Improves Skin Health

Milk’s rich content of beneficial fatty acids, protein, and other vitamins and minerals nourishes and rejuvenates the skin. The lactic acid in milk aims to mitigate dead skin cells from proliferating, and the potent antioxidants in milk help to slow down premature skin aging.

It also inhibits the formation of wrinkles and fine lines. And this is the reason why milk is a key element in several homemade recipes of skincare.

Milk is said to have skin-whitening benefits as well as natural moisturizing characteristics.

Now we know why Gods in their era used to bathe using milk.

Milk also benefits hair health, just like skin. Milk intake and the direct application of milk on hair using hair masks improve the quality of hair.

2. Other Health Benefits of Milk

Milk and dairy consumption not only helps to lower blood pressure and gives healthy bones but has other severe and advantageous benefits to our bodies.

Fermented milk products like yogurt and some types of cheese are said to lower the risk of Type 2 Diabetes, though the interrelation is not yet known.

According to the World Cancer Research Fund, people who consume more than one serving of milk and dairy products each day have a lower risk of colon cancer as calcium protects the gut lining.

Vitamin D may play a function in regulating cell development. It may aid in the prevention of colon cancer and prostate and breast cancer.

Curd, which is a byproduct of milk, is an excellent probiotic. Curd contains beneficial bacteria that aid in the digestion of food. It promotes digestive function and is beneficial in the treatment of indigestion.

Milk with a pinch of turmeric in it will boost your immune system and help fight diseases.

2.1.  Milk – The Versatile Ingredient!

Drinking milk is not the only way of consuming it. It can be added to a number of recipes which enhances its nutritional value and also its taste.

Milk is good to go with curries, shakes, gravies, smoothies, oatmeal, ice creams, cakes, tea, coffee, and the list continues.

As you go through this article, we hope that you have made up your mind to consume a good amount of milk and dairy products on a daily basis. But what if someday you realize that milk isn’t for you?

What if milk doesn’t benefit you the way it does to others? Or rather it has some ill effects on you?

It can either be because you are allergic to milk and dairy products, or else you have lactose intolerance.

3. Lactose Intolerance

It is a condition in which people have trouble digesting milk due to lactose, which is a type of natural sugar found in milk.

Lactase is an enzyme naturally found in the human body that helps break down lactose. People who are lactose intolerant do not produce enough lactase to break down lactose and hence, the consequences.

The symptoms include-

• An upset stomach including pain and gas

• Bloating

• Diarrhea

According to the National Academy of Sciences, both men and women aged 19 to 50 should consume 1,000 mg of calcium every day. This equates to approximately three glasses of milk each day.

Even though we get calcium from other foods that we eat throughout the day, milk is still very necessary on a regular basis.

But what can we do if we have lactose intolerance?

There’s nothing to worry about. We now have lactose-free milk, which is going to give you all the nine essential nutrients and benefits of milk that include lactose.

Remember, milk allergy, especially cow’s milk allergy, is different from intolerance to lactose. Allergy has nothing to do with the sugar in the milk, but rather it is the reaction of the body to the proteins in the milk.

Hypersensitivity or allergy to milk presents as diarrhea, wheezing, gastrointestinal distress, and extreme allergies can lead to symptoms of asthma and anaphylaxis.

4. Types of Lactose-Free Milk

Here are some substitutes if regular whole milk isn’t for you.

4.1. Almond Milk

Almond milk is a popular type of milk with many health benefits. It is made by combining almonds with water and filtering the mixture to remove the solids. It has a creamy texture and a slightly nutty taste.

This milk is particularly popular among vegans and others who are lactose intolerant. According to studies, whole almonds, that is, almonds with skin, are superior to skinless almonds.

It is rich in Vitamin E and Vitamin D and has less content in calories and sugar.

4.2. Soy Milk

Soy milk is traditional non-dairy milk that is full of protein, calcium, vitamins, and minerals. It has a creamy consistency with a slight beany flavor. It’s also high in omega-3 fatty acids, and it’s anti-inflammatory, antioxidant, and prevents cardiovascular diseases.

It is rich in vegetable protein and is lactose-free.

Other soy beverages also provide calcium but may not provide other vital nutrients that milk does.

4.3. Coconut Milk

Coconut milk is trendy, and it’s also effortless to find in the markets. It’s formed from the mature coconut’s white flesh. The milk might be thick or thin but is creamy. Coconut milk is high-calorie milk that also contains a variety of nutrients.

It is beneficial for those on a low-carb diet since it hardly contains proteins and carbohydrates. It helps to prevent weight gain.

4.4. Oat Milk

One of the best and healthiest alternatives to conventional milk is oats which are a rich source of fiber and protein.

Oat milk is creamy and gluten-free and is packed with nutrients. It is low in fat and hence, helps lower cholesterol.

4.5. Flax Milk

Another popular plant-based milk. Flax seeds as its main ingredient are enough to know its nutritional value. It is profitable for one with heart disease, aids in weight loss, and helps maintain normal blood sugar levels.

These types of milk are an excellent substitute for people who cannot digest lactose or have a milk allergy and also for those who are vegans.

As we read through, it becomes more evident that the benefits of milk are second to none. There is no other drink that is going to provide you with all the essential benefits that a glass of milk does.

5. The Other Side of the Coin!

After all the praises and benefits of milk, it’s time to talk about the negative effects of milk. Yes, it does have some.

Anything in excess is harmful. This is the same with milk too.

Excess calcium in the blood, also known as hypercalcemia, can lead to constipation, kidney stones, and kidney failure. Too much potassium, which is known as hyperkalemia, does not present with any significant features, making it difficult to diagnose.

Researches state that too much calcium and Vitamin D are linked to Prostate cancer and pancreatic cancer, respectively.

But the fact remains that overconsumption is rare. These dangers should not be a reason for you to run away from milk. The benefits of milk certainly override the detriments of milk.

6. Conclusion

It’s worth noting that individual responses to milk can vary, and some people may have lactose intolerance or milk allergies, which can affect their ability to consume milk. If you have any specific health concerns or dietary restrictions, it’s advisable to consult a healthcare professional or a registered dietitian for personalized advice.

Will you still refuse to drink milk after learning about the benefits of milk and the fact that there has not been and will not be a drink as advantageous as that of milk?

1. Hernell, Olle, et al. “Clinical benefits of milk fat globule membranes for infants and children.” The Journal of pediatrics 173 (2016): S60-S65. ↩︎
2. Chalupa-Krebzdak, Sebastian, Chloe J. Long, and Benjamin M. Bohrer. “Nutrient density and nutritional value of milk and plant-based milk alternatives.” International dairy journal 87 (2018): 84-92. ↩︎
3. Selwitz, Robert H., Amid I. Ismail, and Nigel B. Pitts. “Dental caries.” The Lancet 369.9555 (2007): 51-59. ↩︎
4. Sobin, Christina, and Harold A. Sackeim. “Psychomotor symptoms of depression.” American Journal of Psychiatry 154.1 (1997): 4-17. ↩︎
5. Astrup. “How to maintain a healthy body weight.” International journal for vitamin and nutrition research 76.4 (2006): 208-215. ↩︎

Last Updated on April 4, 2024 by Icy Health Editorial Team