Milk has been enjoyed throughout the world for thousands of years. By definition, it’s a nutrient-rich fluid that female mammals produce to feed their young. The most commonly consumed types come from cows, sheep and goats. Western countries drink cow’s milk most frequently.
Milk consumption is a hotly debated topic in the nutrition world, so you might wonder if it’s healthy or harmful. Below are 5 science-backed health benefits of milk so you can decide if it’s the right choice for you.
1. Milk Is Packed With Nutrients
The nutritional profile of milk is impressive. After all, it’s designed to fully nourish newborn animals.
Just one cup (244 grams) of whole cow’s milk contains:
- Calories: 146
- Protein: 8 grams
- Fat: 8 grams
- Calcium: 28% of the RDA
- Vitamin D: 24% of the RDA
- Riboflavin (B2): 26% of the RDA
- Vitamin B12: 18% of the RDA
- Potassium: 10% of the RDA
- Phosphorus: 22% of the RDA
- Selenium: 13% of the RDA
Milk is a rich source of protein, with just one cup containing 8 grams. Protein is necessary for many vital functions in your body, including growth and development, cellular repair, and immune system regulation. Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level.
There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins. Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20%.
3. Milk Benefits Bone Health
Drinking milk has long been associated with healthy bones. This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein, and (in grass-fed, full-fat dairy) vitamin K2. All of these nutrients are essential for maintaining strong, healthy bones.
Approximately 99% of your body’s calcium is stored in your bones and teeth. Milk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus, and magnesium. Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis.
4. Helps Prevent Weight Gain
Several studies have linked milk intake to a lower risk of obesity. Interestingly, this benefit has only been associated with whole milk. A study in 145 three-year-old Latino children found that higher milk-fat consumption was associated with a lower risk of childhood obesity.
Another study including over 18,000 middle-aged and elderly women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity. Milk contains a variety of components that may contribute to weight loss and prevent weight gain. For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating. Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production.
5. Milk Is a Versatile Ingredient
Milk is a nutritious beverage that provides a number of health benefits. Moreover, it’s a versatile ingredient that can be easily added to your diet.
Aside from drinking milk, try these ideas for incorporating it into your daily routine:
- Smoothies: It makes an excellent, high-protein base for healthy smoothies. Try combining it with greens and a small amount of fruit for a nutritious snack.
- Oatmeal: It provides a tasty, more nutritious alternative to water when making your morning oatmeal or hot cereal.
- Coffee: Adding it to your morning coffee or tea will give your beverage a boost of beneficial nutrients.
- Soups: Try adding it to your favorite soup recipe for added flavor and nutrition.
