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7 health benefits of milk

 Eating milk has been spread all over the world for thousands of years, and many rumors revolve around it between benefits and harms, in this article we will focus on several health benefits of milk.

Milk is known as a nutrient-rich liquid produced by female mammals to feed their young, and the types most consumed are those extracted from cows, sheep and goats.

Milk consumption is a hot topic in the world of nutrition, so you may be wondering if it is beneficial or harmful. Here are the health benefits of milk:



The health benefits of milk

 There are various health benefits of milk, which can be mentioned as follows:



 1. Rich in nutrients

 Milk contains a wide range of nutrients, including vitamins and minerals, such as: Vitamin B12, Vitamin D, Vitamin A, Potassium, Calcium, Phosphorous, Selenium, Magnesium, Zinc and others.


 In addition, it is a good source of healthy fats and antioxidants, and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3, which have many health benefits, such as: reduced risk of diabetes and heart disease.


 The nutritional content of milk can vary, and this depends on several factors, such as: its fat content, the way the cow was processed from which the milk came, and the diet of the mammals from which it came.


 2. A source of high-quality protein

 Milk is a rich source of high-quality protein, which is one of the benefits of milk, as protein is necessary for many vital functions in your body, including growth, development and regulation of the immune system.


 The protein in milk contains all the essential amino acids, and these acids may help reduce age-related muscle loss and are useful in building muscle and promoting muscle repair after exercise, as well as increasing muscle mass in the body, and improving physical performance in the elderly.


 3. Good for bone health

 Drinking milk has long been associated with healthy bones, due to the strong combination of nutrients in it, including calcium, vitamin D, phosphorous, magnesium, potassium and protein.


 All of these nutrients are essential for maintaining strong and healthy bones.


 Adding milk and dairy products to your diet may help prevent bone diseases, such as osteoporosis, and reduce the risk of fractures.


 4. Promote heart health

 Milk is rich in potassium, which can promote vasodilation and reduce blood pressure, and potassium intake can reduce the risk of cardiovascular disease and stroke.


 But eating too much potassium can have risks, including heart problems.


 It is worth noting that cow's milk also contains a high amount of saturated fat and cholesterol, which have been linked to an increased risk of heart disease, so dairy products should be consumed in moderation.


 5. Helping prevent weight gain

 Numerous studies have shown that adding milk, especially whole milk, to your diet may prevent weight gain and reduce the risk of developing obesity.


 Milk contains a variety of ingredients that may contribute to weight loss and prevent weight gain, including:


 It is the high protein content that helps you feel full for a longer period of time, which may prevent overeating.

 The ability of CLA in milk to promote weight loss by promoting fat solubility and inhibiting its production.

 Diets rich in calcium have been associated with a lower risk of obesity, because they promote the breakdown of fats and prevent their absorption into the body.

 6. Relieve depression

 Adequate vitamin D intake supports the production of serotonin, a hormone associated with mood, appetite, and sleep, so manufacturers often fortify milk with vitamin D.


 Vitamin D deficiency has been associated with depression, chronic fatigue, and premenstrual syndrome.


 7. Reducing the risk of cancer

 Milk contains calcium and vitamin D, two nutrients that may help prevent cancer.


 Calcium may help protect the lining of the intestine to reduce the risk of colon or rectal cancer, and vitamin D may also play a role in regulating cell growth and preventing colon cancer.


 But more research is needed.


 Damages to milk

 Although there are health benefits to milk, there may be several disadvantages as well, namely:


 Milk is high in saturated fat, which increases cholesterol and the risk of heart disease and stroke.

 Some people have lactose intolerance, which is a sugars in milk.

 Some people may have a milk allergy, as the body may react to the proteins in milk.

 Eating too much potassium or phosphorous can be harmful, especially when you have kidney problems.

 Too much calcium may cause constipation, kidney stones, or kidney failure.

 Cow's milk contains a lot of proteins and minerals that the kidneys of an infant cannot handle and may put them at risk of gastrointestinal bleeding, so giving it to infants should be avoided.

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