Although their children beg for soda or juice, most parents do not serve anything but milk at dinner. "Drink your milk," he said. "It's good for you."
As adults, we are all well aware of this idea. Milk is good for us. But beyond this vague notion and the familiar milk-mustache media campaign, it is clear why the confusion. What good is milk to us? How does it really improve our health? Experts share the decoration of milk and go into the details of turning this drink into food for millions of Americans.
Milk decoration
According to the National Dairy Council, milk is packed with nine essential nutrients that are good for our health:
Calcium: Builds healthy bones and teeth; **** Maintains mass
Protein: Acts as a source of energy; Builds / repairs muscle tissue
Potassium: Helps maintain a healthy blood pressure
Phosphorus: Helps to strengthen bones and produce energy
Vitamin D: Helps maintain bones
Vitamin B12: Maintains healthy red blood cells and nerve tissue
Vitamin A: Maintains the immune system; Helps maintain normal vision and skin
Riboflavin (B2): Converts food into energy
Niacin: Metabolizes sugars and fatty acids
In other words, milk has a lot of punch when it comes to nutrition - and you do not have to drink a gallon to reap the benefits, says the National Dairy Council. In fact, the council says that just one 8-ounce glass of milk gives you more vitamin D than 3.5 ounces of cooked salmon, as much calcium as 2 1/4 cups of broccoli, and as much potassium as a small banana. As much phosphorus as there is in two small carrots and a cup of kidney beans!
Milk and weight loss
All of these nutrients contribute to our overall health and well-being and also play a role in weight loss, says Dr. Brian Roy, MD, Associate Professor of Applied Health Sciences at Brock University in Canada.
Dr. Roy has published a study on the effects of milk on the body after exercise. He acknowledged that there was some controversy over the effects of milk on weight loss and the body ***, but also shared that recent studies have shown that young people drink milk after weight training. , They lost more body *** and gained more muscle mass than those who ate different drinks containing the same energy and macronutrients.
“The important message from this is that it is very important to include several servings of milk as part of your daily diet,” says Dr. Roy. “However, adding more milk to your diet will increase your total energy intake. Therefore, if you include more milk in your diet, it can be very effective if you replace other energy sources from your diet. , To make sure you are not consuming extra calories. "
Read about the shocking effect of milk on disease
Milk and disease
Ready for shocking statistics? According to research led by Peter Elwood, a professor at Cardiff University, drinking milk can reduce the risk of dying from diseases such as coronary heart disease and ****** by 15 to 20 percent.
This research - a systematic review of the evidence from 324 published studies - is in fact the first to examine the risk of disease from drinking milk in relation to deaths from those diseases.
However, there are conflicting studies that show that milk actually contributes to disease, especially heart disease. What about them? "For many people, the fact that drinking milk raises cholesterol proves that milk can cause heart disease," Elwood said. "But cholesterol is just one mechanism in heart disease. Blood pressure is another related mechanism, and drinking milk is associated with lower blood pressure. Therefore it is completely unreasonable to make conclusions about milk and heart disease only on the effect on cholesterol."
Heart disease is not the only milk affected. An analysis of large, long-term studies in Elwood shows that milk and milk consumption lead to a small reduction in the incidence of deaths from heart disease, new cases of type 2 diabetes, colon cancer and bladder cancer. Is associated with.
"Heart disease, ******, diabetes and cancer are the main sources of health care costs, and any measure associated with the reduction of these diseases — no matter how small the reduction — is associated with health care costs.
How much milk?
To get the full benefits of milk, including nine essential nutrients, USDA adults should consume three servings of milk (or cheese or yogurt) each day. One serving size is 1 cup milk or yogurt, 1.5 ounces natural cheese or 2 ounces processed cheese. So, go ahead — drink your milk.
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