It’s not surprising that the health benefits of milk are many. After all, milk is natures perfect mixture of proteins, fats and hormones for the most precious of all life, babies.
Milk contains nine essential nutrients. Including the “nutrients of concern” identified by the U.S. Dietary Guidelines for Americans – magnesium, potassium, calcium and vitamin A. So much so that the guidelines recommend drinking three glasses of low-fat or fat-free milk each day.
Let’s look at some of the myths and benefits of milk.
Does Milk Really Help You Sleep?
For centuries people have been using hot milk (sometimes with honey) as a remedy to help people sleep, but does it work.
There may be some truth. Most mothers will tell you that infants always seem to sleep well straight after breast feeding. Currently there is no scientific proof, but it may be that our subconscious minds have formed some association between the warmth of a hot cup of milk and the peaceful sleep when we were babies.
TIP: If you suffer from acid reflux then drink low-fat milk, since high-fat foods will increase acid secretion and slow down the emptying of your stomach, potentially triggering acid reflux.
Milk Helps You Lose Weight
Numerous research studies have shown that drinking milk helps you lose weight, without losing muscle mass.
In one study, it was found that children who drink full-fat milk every day had lower fat levels than those who seldom drink milk. So amazingly, even drinking non-fat milk actually aids fat loss!
Researchers in Australia have found that drinking fat-free milk (instead of fruit juice) each morning helped people feel full which in turn caused them to decrease calorie intake at their next meal.
Research on the impact of milk on heavy weightlifting found that milk helped athletes burn more fat and gain muscle. Most diets result in loss of muscle mass not muscle gain. Gaining muscle in turn helps you raise your metabolism, which contributes to further fat loss.
Milk Helps Build Muscle and Bones
Milk has been found to be the best source of calcium for building bones, better than soya milk and even better than calcium carbonate. Calcium Carbonate is the most common form of calcium added to foods to calcium-fortify them.
Muscle and bone growth goes hand in hand so it is not surprising that other research has shown milk to benefit muscle growth and performance in athletes.
“I think the evidence is beginning to mount. Milk may be best known for its calcium content in supporting bone health, but our research, and that of others, continually supports milk’s ability to aid in muscle growth and also promote body fat loss. To my mind — with milk being a source of nine essential nutrients. It’s a no brainer: milk is the ideal post-workout drink for recreational exercisers and athletes alike.” Stuart Phillips McMaster University Department of Kinesiology – American Journal of Clinical Nutrition
Other Benefits Of Milk
We will keep this article updated with other recent findings on the health benefits of milk.
- Milk helps heart disease, stroke and kidney disease risk – researchers found that adults who had one serving of low-fat milk each day had a 37% lower odds of poor kidney function linked to heart disease compared to those who drank little or no milk. Source: American Journal of Clinical Nutrition. Other comparative research showed that men who drink the most milk had a significantly lower risk of stroke.
“The present perception of milk as harmful, in increasing cardiovascular risk, should be challenged, and every effort should be made to restore it to its rightful place in a healthy diet.” Journal of Epidemiology and Community Health 2005;59:502-5
- Milk may help inflammatory diseases – a fatty acid found in milk called conjugated linoleic acid (CLA) may help control inflammatory diseases according to a study by Mark Cook professor of animal science in UW-Madison’s College of Agricultural and Life Sciences.
- Milk helps colorectal cancer – a study in the July 7 issue of the Journal of the National Cancer Institute showed that higher milk consumption and calcium intake are associated with lower risks of colorectal cancer
- Milk may help people quit smoking – drinking milk and consuming fruits and vegetables worsen the taste of cigarettes. The findings appear in the Journal Of Nicotine and Tobacco Research (April 2007). Interestingly, drinking alcohol, coffee and meat enhances the taste of cigarettes.
Milk is natures perfect food with amazing health benefits. There is no substitute for milk when it comes to bone-building, muscle-building and fat loss. Make sure you drink some milk today!
