Milk contains nutrients important for bone health: calcium, phosphorus, vitamin D, and protein.
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.
Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.
Newborns (0-12 months) – before the age of 12 months, a child should drink breast milk or infant formula. 12-24 months – whole dairy milk, up to two to three cups a day. 2-3 years – skim or low-fat dairy milk, up to two cups a day. 4-8 years – skim or low-fat dairy milk, up to two and a half cups a day.
The proteins found naturally occurring in milk help boost the elasticity of our skin so we get fewer wrinkles, and they develop slower. Milk also contains retinol (an antioxidant) and vitamin D which can help protect our skin from damaging sun rays.
Boosts Your Energy
Dairy milk has lactose (unless it's lactose-free milk), a naturally occurring sugar that provides energy. Protein might play a role too. While not directly related to providing energy, protein helps you feel satisfied and full and avoid sugar crashes.
Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
You should have milk first thing in the morning: While milk is great for breakfast as it gives you the essential nutrients right at the start of the day, drinking it on an empty stomach may not be the best thing. You should avoid it if you suffer from poor digestion and gastric issues.
Adults need approximately 400–1000 IU vitamin D and 1000–1200 calcium/day. Milk provides 25–30% of calcium and 12–25% vitamin D per glass. Additionally, milk provides 7 other nutrients including protein which contributes to bone health. Literature suggests that adults should consume 3 servings of dairy per day.
Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression.
Dairy products contain various substances that can alleviate depressive symptoms. There is increasing evidence that some such substances, called beta-casomorphins, can make their way from the gut to the brain and act on serotonin receptors.
Milk as a source of calcium and vitamin D
Women are more prone to calcium depletion during pregnancy and menstruation, hence consumption of milk helps in preventing the above. Vitamin D is important for cell growth regulation and to protect from cancer and also to prevent osteoporosis and osteoarthritis.
Proteins and lipids in milk work to strengthen hair, while the calcium promotes hair growth and aids in preventing hair loss. Milk also contains other hair-friendly nutrients like Vitamins A, B6, biotin and potassium, all of which work to keep hair soft and shiny.
Raw milk gives the best glow to your skin, as the beauty experts suggest. Raw milk contain vitamins B12, A, D, B6, biotin, calcium, protein, and other nutrients. It is the best ingredient to nourish your skin. You can apply milk on your face with a cotton ball.
Milk has long been seen as an important source of calcium and other nutrients, particularly for children. But some researchers suggest that it is not a necessary part of a healthy diet for most adults, and may even be harmful if consumed excessively.
Milk is important in our diets because it provides calcium, Vitamin D, Vitamin A, and protein. It is especially important for children as these nutrients are all necessary for proper growth and bone development.
Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis. For some seniors, milk means more than nutrition.
Low-fat milk, almond milk and soymilk offer substantial amounts of calcium, protein and other nutrients good for bone and muscle health, which is extremely important for older adults. If you're looking for a lower-calorie drink, unsweetened almond milk can have as few as 30 calories in eight ounces.
Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.