The Bottom Line. If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits.
Men and women should aim to consume three cups of milk each day. A cup is equal to 8 ounces of milk or yogurt. Cheese also counts!
The protein content in one glass of milk helps keep one satiated, giving a feeling of fullness for long. It also helps reduce the hunger hormone ghrelin, thereby reducing one's frequent cravings. Milk contains a high level of Vitamin D that helps counterbalance the fat content in the total calories in 1 glass of milk.
Milk: Not Just for Kids
As you can see, unless you are unable to drink milk because of an allergy or lactose intolerance, milk isn't just for kids. There are bountiful health benefits for adults who drink three servings a day too.
Some may worry that drinking milk before bed could promote weight gain. However, research suggests a glass of milk at night could help promote fitness. One study found that drinking milk after a workout and before bed. View Source helps with muscle recovery.
Excessive intake of anything is harmful even if it is something as healthy as milk. As per a Swedish study, drinking too much milk in a day can be linked with mortality and increased risk of fracture. For researchers, too much milk meant three or more than three glasses a day.
General guidelines for how much milk a child each should drink are: 2 – 3 cups per day for children 12-24 months; and 2 – 2½ cups per day for children 2–5 years old. For children over 5 years old, the daily recommendations are 2½ cups to age 8, and then 3 cups for ages 9-18.
As per Ayurveda, the best time to consume milk for adults is before bedtime. As for kids, Ayurveda recommends an early morning dose of milk. Drinking milk at night promotes 'Ojas'. Ojas is referred to as a state in Ayurveda when you achieve proper digestion.
Cold milk benefits
It is one of the best relievers for acidity that causes burning sensation. Moreover, high amount of calcium can prevent acidity. It is packed with electrolytes that can help your body fight dehydration and can keep you hydrated through the day. Cold milk is also known to be a natural face cleanser.
Drinking milk at night slows down the process of digestion and affects the liver functioning, which further impacts the metabolic rate and leads to fat deposition and weight gain.
Drinking at least three servings of milk or eating dairy foods each day is a good way for seniors, like Doris, to get vitamin D and calcium, and protein.
Research shows the ideal balance between these issues is 500ml (16oz) milk per day. This is the spot that gives them enough calcium and vitamin D to stay healthy but won't have a negative impact on their appetite or iron levels.
The USDA doesn't specifically define a recommended milk intake. Instead, it offers a broader recommendation for dairy intake. Adult men and women above the age of 50 should aim for three cups of dairy per day.
Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria.
Just one week without dairy consumption can make you feel less bloated and your skin look clearer if dairy had been affecting skin conditions. Depending on your level of sensitivity to it, you might also start to feel a bit more alert, since dairy is known to make some people feel sluggish.
It can cause abdominal cramps, bloating, and diarrhea. If you still want to consume dairy products, but believe you have a lactose intolerance, there are plenty of dairy-based alternatives, like lactose-free milk, ultra-filtered milk, and lactose-free yogurt as well as plant-based options like milk substitutes.
Sabat weighs in on its effects and says, “If you drink milk for 30 days, you may experience some health benefits such as improved bone health and increased calcium intake, as well as a boost in protein and other nutrients.
Milk consists of nourishing and moisturising properties. It helps in maintaining the health of your skin. It also helps in treating most of your skin concerns. That's why most skincare brands use milk as one of the ingredients in their products.
One of the main reasons dairy is often recommended for seniors is its high calcium content. A typical serving of dairy has 276 milligrams of calcium, and seniors need 1,200 milligrams of calcium per day. Seniors need this much calcium because it's important for keeping the bones healthy.
Milk is an important source of fats, protein, calcium, and vitamins A and D, and children of any age as well as adults can continue to drink it for the rest of their lives if they wish. However, lactose intolerance can appear later in life, typically in older children and adults.
At or around 9-12 months of age, most babies do not require the calories at bedtime because their caloric intake throughout the day will typically be enough. Most babies in this age range are drinking breastmilk or formula throughout the day and also getting supplemental solid foods multiple times per day.