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Even toddlers know that milk makes you strong and healthy. Milk and dairy products provide us with approximately 75% of the calcium we need and include other important vitamins and minerals.
Dairy proteins are complete proteins because they include essential amino acids that the body can’t produce by itself.
Cow's milk comprises around 87% water, but this high water content is not a flaw – it is necessary to dilute the milk's components. Thus, the water in milk is absorbed into the blood at a suitable pace.
It is often falsely believed that milk fat promotes hardening
of the arteries. People digest milk fat
well and it is a good source of energy. Its digestion is made easier by its
relatively low melting point, suitable content of fatty acids, distribution of
fat particles and their specifics of absorption in the intestinal tract. Whole
milk will not make anyone fat, as is often feared, because a glass of 2.5% milk
gives you just 120 kcal (skimmed milk: 80 kcal). Energy from milk is especially
important for a growing body, which is why children should not be given
fat-free milk. Light milk does not have the fatty acids which have
anti-infection properties for some pathogens, and fat-soluble vitamins are
lost. Milk fat is a good source of vitamins A and D, the latter of which is
needed for digesting the calcium in milk.
30% of cow's milk fat is oleic acid, which can also be found in olive oil. The
synthesis of lipid compounds (prostaglandins), which are necessary for bone
renewal, is based on the linoleic and alpha-linolenic acid found in milk fat.
Milk includes up to 5% lactose, i.e. milk sugar, which as a carbohydrate is a an important source of energy, especially for children. Lactose helps the body absorb calcium and phosphor and regulates the growth of bacteria in the intestinal tract.
Unfortunately, many people are scared by the fact that milk fat includes cholesterol and so do not dare to drink whole milk, not to mention eating butter. But the body needs cholesterol: it holds around 140 g of cholesterol, and food intake should add a further 250-350 mg per day. It is true that if there is too much cholesterol in the body it will set on blood vessel walls, cause the blood vessels to narrow and become fragile and thus increase the chances of a heart attack. To avoid this, you should eat more foods rich in fibre along with drinking milk. These foods will help bind the excess cholesterol and remove it from the body. Thus, whole milk and dairy products go well with wholegrain products and vegetables rich in fibre.
Milk is the main source of calcium
Calcium: Calcium is the building block of the body. It is an important component in human bones and teeth. It is also important in sending nerve impulses to and from the brain, in muscle activity and in the coagulation of blood. A long-term calcium deficit may lead to bone disease in later life.
Cow's milk includes lots of minerals, including the
important macro elements calcium,
phosphor, magnesium and potassium and the micro elements copper, iron, zinc,
fluoride, aluminium, boron and selenium. All of these minerals are
important to the metabolism and blood strengthening.
A person gains 240 mg of calcium from one glass of milk (average rate for
adults: 1000 mg; up to 1500 mg for elderly people and pregnant women).
When consuming whole milk, calcium is easily digested thanks to the vitamin D found in the fat. Due to the
favourable ratio of calcium to phosphor (and calcium to protein), calcium is
easily digested, ensuring correct bone density and blood pressure. The lactose
or milk sugar found in milk also promotes calcium absorption.
If a person cannot drink fresh milk, they should consume
soured products (kefir, yoghurt, curds etc.) but should not leave milk out of
their diet. By consuming milk we ensure that we have strong bones and avoid
bone density issues in later life.
Whole milk is an important source of
vitamins because it includes nearly all water- and fat-soluble vitamins. The
latter (vitamins A, D and E) are important for better calcium absorption. Among
the water-soluble vitamins, the most relevant are all B-group vitamins, which
first and foremost keep our nervous system in order. This is also why it is
advised to drink warm milk and honey before bed to ensure a good night's sleep.
It is recommended to drink milk in order to:
Sour milk products enriched with live bacteria:
Sources:
1. Roy BD "Milk: the new sports drink? A Review". J Int Sports Nutr 2008, 5: 15.
2. Ferguson-Stegall L, McCleave E, Doerner PG, Ding Z, Dessard B, Kammer L, Wang B, Liu Y, Ivy JL "Effects of Chocolate Milk Supplementation on Recovery From Cycling Exercise and Subsequent Time Trial Performance" International Journal of Exercise Science: Conference Abstract Submissions 2010, 2(2)
3. Dong JY, Zhang L, He K, Quin LQ "Dairy consumption and risk of breast cancer; a meta-analysis of prospective cohort studies" Breast Cancer Res treat 2011, 127(1):23-31
