Milk and its Benefits

This is also about the milk that it can:

1. Milk prevents osteoporosis and makes bones strong.
2. Milk can reduce the risk of stroke.
3. Milk can lower blood pressure.

• Milk is high in fat contents, where a cup of milk contains 49% fats.
  1. While 2% of milk is not a good choice and it contains 34% fats.
  2. Most of this fat is saturated which can clog the blood vessels (arteries).
• Types of Milk:
  1. Whole milk is rich in fat.
  2. Milk 1% contains 23% fat.
  3. Milk 2% contains 34% of fats.
  4. Skim milk is fat-free. This is also called non-fat milk. Virtually there is no fat.
     1. One glass of skim milk contains:
        1. 85 calories.
        2. <5 grams of cholesterol.
        3. <1 gram of fat.
• Skim milk and low-fat milk are the recommended milk that will give all the nutrients needed by the body. You can get skim milk which will give the taste of fat.
  • Fat-free milk is full of nutrients.
• Buttermilk is thick and creamy and will be high in fats.
  1. A cup of buttermilk made from:
     • Skim milk contains 2 grams of fat.
     • 2% milk contains 5 grams of fat.
  2. A regular cup of milk contains 8 grams of fat.
     •  So you can add buttermilk in your diet.
       • Buy buttermilk made by skim milk, low fat 1%, and reduced fat version.
       • Buttermilk made from skim milk has >285 mg of calcium (29% of daily value).
• In one of the study where one quart of skim milk is given and after one month the following results were seen.
  1. People with high cholesterol saw there is a drop of 10 points (7% reduction).
  2. 1% drop in the cholesterol leads to 2% drops in death from the heart disease.
  3. Milk helps this group to reduce the heart attacks or stroke nearly 14%.
• This is also found in the milk that reduces the production of cholesterol from the liver.
• The increased amount of calcium in the milk reduces:
  1. Blood pressure.
     1. Drinking the milk for 8 weeks decrease the systolic blood pressure from 131 to 126.
     2. While diastolic blood pressure from 82 to 78.
  2. Cholesterol.
• Recommendation of the amount of milk:
  1. To start is 4 glasses of the milk per day.
  2. Or drink skim milk 8 ounces with each meal and one as a snack.
• Milk role in the strengthing of bones:
  1. One cup of milk contains 300 mg of calcium.
  2. It prevents osteoporosis.
  3.  It is found that ladies who drink milk in their teens and early twenties have stronger bones than those who drank less.
  4. Need for the calcium:
     1. Men between the age of 25 to 65 need 1,000 mg/day.
        1. Women between the age of 25 to 65 need 1,000 mg/day.
     2. Men and women over the age of need 1500 mg/day.
     3. Postmenopausal women and ladies taking estrogen need 1,000 mg/day.
     4. Pregnant women and ladies who are breastfeeding need 1200 to 1500 mg/day.
• Milk role in the brain:
  1. If somebody takes 16 ounces of milk or more a day, will reduce 50% lower risk for the thromboembolic stroke as a comparison to those who are not drinking milk.
  2. One of the studies does not favor the result due to calcium, this may be due to other nutrients present in the milk.
  3. Milk drinkers are more physically active.
• Milk role in cancer:
  1. There is no doubt about the role of fruits and vegetables to prevent cancer.
  2. Skim milk and or low-fat milk may also play a role as preventive for cancer.
  3. In one of the studies, it is found that skim milk or low-fat milk had a lower risk of developing several types of cancer, especially cancer of the stomach and rectum than those drinking whole milk.
     1. This may be due to less amount of the fats and as well as less amount in other foods.
     2. In another study, it was found that ladies drinking skim milk or low-fat milk has fewer chances for ovarian cancer than the ladies drinking whole milk.
• Milk one cup of skim milk contains:
  1. High contents of calcium.
  2. Vitamin D is 100 IU (25% of daily need).
  3. 400 mg of potassium (12% of the daily need).
  4. High contents of Potassium.
  5. 0.4 mg of riboflavin (>23% of daily need).
• Milk helps to induce the sleep by the production of serotonin.
• Summary of the milk use:
  1. Build strong bones.
  2. Keep teeth healthy.
  3. Keep muscles strong.
  4. Improve/lower cardiovascular disease risk.
  5. It reduces the acidity.
  6. It helps to rehydrate the body.
  7. It helps to induce sleep.
  8. It makes skin healthy.
  9. It reduces stress.
  10. It helps in postmenopausal age.
  11. It boosts energy.
  12. It helps to lose weight.

Source The doctor’s book of food remedies and more.