19 Benefits, Uses and Disadvantages of Milk – Milk Benefits, Uses and Side Effects
I still remember, whenever I used to leave home to go to college, my mother would quickly hand over a glass of milk to drink. I always disliked the taste of milk, but mother used to send milk only after feeding. Of course, at that time I used to drink milk with my heart, but today I understand its benefits. The reason for this is the nutrients present in it. Seeing its benefits, now drinking milk has really become a part of my habit. we will talk about the benefits of milk only. Here we will learn about the advantages and disadvantages of milk as well as the uses and nutritional elements of milk.
let’s go ahead
First of all we know why milk is good for health.
Milk and other dairy products have been an important part of the human diet for nearly 8,000 years. The reason for this is nothing but the nutrients present in it and the benefits to the body from them. It contains essential nutrients like calcium, protein, potassium and phosphorus. There are many benefits of milk, including increasing bone mass index, protein nutrition and bone health, which we will elaborate further in the article (1) . You know what is in milk and how good it is for health. Let us know in detail about the advantages and disadvantages of drinking milk in the next article.
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What are the benefits of milk, now let us discuss it.
Benefits of Milk – Benefits of Milk
Milk can give many health benefits. What are the benefits of milk, we are telling them in detail below. Just note that the properties of milk can help not to cure disease, but to stay healthy and prevent diseases. Let us know what are the benefits of drinking milk.
1. Benefits of Milk for Strong Bones and Muscles
The benefits of drinking milk include strengthening bones and muscles. Milk and other dairy products are important sources of calcium and magnesium. Both these nutrients are considered essential for the development of bones. Milk is a good option for the bone health of children and young people as well as adults. Milk can help prevent osteoporosis (a type of bone disease) and fractures in old age by making bones strong (2) .
Apart from this, milk is also rich in protein and carbohydrates, which are considered beneficial for muscles . A research on the website of the NCBI (National Center for Biotechnology Information) mentions that milk can help strengthen Thai muscles (3) .
Another study states that cow’s milk is a source of protein, carbohydrates, calcium and other nutrients, which causes it to increase serum amino acid concentration. This helps in the repair process of the damage done to the muscles. The positive effects of consuming cow’s milk have also been found to improve and repair muscle function (4) . Also, both casein and whey protein are high quality proteins in milk. Along with helping to build muscle, it can also prevent muscle loss.
2. Benefits of Milk for Dental Health
The properties of milk also include caring for the teeth. It contains nutrients like calcium and phosphorus, which can protect the teeth from caries and keep them healthy (5) . If you want to keep your teeth strong, drink milk daily. Milk protects you from many types of dental problems (6) .
3. Milk to Lose Weight
Milk can prove to be helpful in reducing the increasing weight. According to a research, 38% of children who consumed dairy had a controlled weight compared to those who reduced its intake. Actually, milk and dairy products are good sources of protein and protein is helpful in weight loss and control . With its help, it prevents the consumption of energy by reducing the desire to eat again and again after the meal, which can reduce the fat in the body (2) . In addition, milk and dairy products contain conjugated linoleic acid (CLA), which has anti-obesity properties that reduce weight and fat (7) . But, it is important to keep in mind that milk is a good source of protein as well as fat. In such a situation, along with the consumption of milk, it is also necessary to exercise regularly.
4. Heart Health
Heart health is also included in the benefits of drinking milk daily. Its regular consumption can help prevent heart diseases (8) . According to one study, people who drink 200 ml of milk daily have a 7 percent lower risk of stroke (2) .
According to a research on the NCBI website, drinking milk can reduce the risk of ischemic heart disease and ischemic stroke (stroke due to blood clotting) (9) (10) . However, keep in mind that consuming low fat milk or toned milk can be beneficial for heart disease patients.
5. Benefits of Drinking Milk Daily for Diabetes
The risk of diabetes can also be avoided by drinking milk daily . The calcium, magnesium and peptides present in it balance glucose tolerance and insulin sensitivity in the body. The fatty acids present in dairy can reduce the risk of type-2 diabetes (T2D). The same study also said that more research is needed on this, which can fully clarify the cause and effect of milk to prevent type-2 diabetes. According to this research analysis, yogurt with milk may also be effective in reducing the risk of T2D (11) . For this reason, it is recommended to include milk and curd in the diet for diabetes (12) .
6. Benefits of Drinking Milk for Stomach
The health of the stomach is also included in the benefits of milk . Milk can help in relieving indigestion and acidity as well as many other stomach related problems. Milk has an antacid effect, which can help relieve stomach problems such as indigestion and acidity. Cold milk should be used for this. Cold milk neutralizes stomach acid, which can relieve acidity (13) .
7. Milk for Good Sleep
The benefits of milk also include promoting a good night’s sleep. It has been proved in many studies that drinking milk before sleeping at night helps in getting better sleep. Milk contains the amino acids tryptophan and melatonin, which can help induce sleep. If there is a problem of sleeplessness, restlessness or sleep break in the night, then normal or warm milk can be consumed daily before sleeping at night (14) .
8. Blood Pressure
The benefits of drinking milk also include controlling blood pressure. Yes, high blood pressure can be kept under control by consuming low-fat milk. A research in this regard has said that the consumption of low-fat dairy products can play an important role in the prevention of hypertension in old age . According to research, dairy products are rich in proteins and bioactive peptides, which may have beneficial effects on blood pressure by inhibiting the angiotensin-I-converting enzyme, modulating endothelium function or affecting body weight. Similarly, minerals such as calcium, magnesium and potassium present in dairy products are also important for blood pressure regulation and reducing the risk of high blood pressure (15) .
9. Stress and Depression
The benefits of milk also include prevention from stress and depression. Research has also revealed that milk can prove to be helpful in brain related problems due to lack of nutrition. Actually, milk contains high quality protein (amino acids). Many neurotransmitters in the brain are made from amino acids, which affect brain functioning and mental health. Its deficiency can lead to anger, mood swings, stress and depression. For this reason, the protein present in milk is considered good for relieving stress and depression (16) . Another research also states that drinking milk at night can reduce anxiety disorders (14) .
10. Clear and glowing skin
Those who want clear and glowing skin should also start consuming milk. Along with drinking milk for the skin, it can also be applied on the face. The benefits of drinking milk daily include glowing skin, youthful appearance of the skin, prevention of sun tan and reduction of facial blemishes. Along with this, milk powder has also been considered beneficial in hydrating the skin and clearing blackheads and whiteheads (17) .
11. Benefits of drinking milk to strengthen hair
The health of hair is also included in the benefits of drinking milk daily. Milk contains a good amount of calcium and protein. Both nutrients can act as important building blocks for hair growth. In particular, protein prevents hair loss and helps in growth. At the same time, calcium also plays an important role in keeping the hair healthy. Apart from this, niacin, biotin, pantothenic acid present in milk are also beneficial for hair health (18) . However, this study was done on menopausal women. Therefore, the effect of milk on other people’s hair needs to be researched separately.
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After the benefits of drinking milk, read about the nutritional benefits of milk.
Nutritional Elements of Milk – Milk Nutritional Value
Many types of nutrients are found in milk, due to which it is so nutritious and beneficial. Below we are telling you which elements are found in milk ( 19 ).
keep reading article
Let us know the use of milk further.
Use of Milk – How to Use Milk
There are questions in the minds of many people regarding the use of milk. What is the right time to drink milk or whether it is right to drink milk on an empty stomach. Below we will answer these questions.
HOW TO USE?
- Milk can be drunk cold.
- You can drink hot milk.
- You can make a shake by adding different types of fruits to the milk and drink it.
- Milk can be eaten by making barfi.
- Milk can be used to make kheer.
- You can drink and eat milk by putting it in cornflakes and chocos.
- You can drink Horlicks and Bournvita in milk.
What is the right time to drink milk?
The best time to drink milk is in the evening. Drinking it in the evening gives good sleep, but it is not that there are no benefits of drinking milk in the morning. Milk can be drunk at any time. Drinking cold milk on an empty stomach in the morning can provide relief from acidity. However, it depends on the individual’s physical condition and digestive system. In such a situation, it is better to fix the time of drinking milk according to your health. If you want, you can also take expert advice in this matter.
How much milk should you drink?
- Pediatricians recommend giving children 400 to 500 grams (2 to 3 cups) of cow’s milk a day for calcium (20) .
- Adults can drink two glasses of cow’s milk (21) . More than 200 ml of milk is considered better for heart related problems (2) .
read till the end
Next we are telling what happens by drinking more milk, that is, we will discuss the loss of milk.
Disadvantages of Milk – Side Effects of Milk
Even though milk is very beneficial, but sometimes drinking milk in the morning or at night can also have disadvantages. Below we are telling about the disadvantages of drinking more milk (22) (23) .
- As we mentioned, milk contains lactose, which can sometimes worsen digestion. Because of this, drinking too much milk can cause diarrhea, bloating or gas in some people.
- Some people also get allergic to milk. The reason for this is also lactose. In this case, it can affect the immune system.
- If you also think about what happens by drinking more milk, then know that it can increase the risk of hip fracture. Lactase has also been considered as the reason behind this.
- Consuming more than three glasses of milk in a day can be injurious to health. In such a situation, take medical advice about how much milk to consume according to age.
In this article, we have told both the advantages and disadvantages of milk. The benefits of drinking milk are available to the body only when it is drunk daily in moderation. Of course, the properties of milk can keep you healthy, but it is also important to keep in mind that drinking milk does not cause you any kind of problem. Hope you liked this article. Keep reading Stylecrase’s articles for more such interesting health related information.
Expert’s Answers for Readers Questions
Is it beneficial to drink milk at night?
Yes, drinking milk at night is beneficial. Many people keep thinking about the advantages and disadvantages of drinking milk at night and do not consume it. So, let us tell you that drinking milk at night brings good sleep and it can also reduce stress (14) .
Is drinking raw milk more beneficial?
No, there are no benefits of drinking raw milk. According to scientists, raw milk can increase the risk of food poisoning (24) . For this reason, do not fall for false claims of benefits of raw milk. Many people believe that drinking raw milk on an empty stomach in the morning can have benefits, but there is no truth in this too. Yes, the benefits of raw milk can definitely be achieved by using it topically on the skin.
What are the benefits of drinking hot milk?
If you are thinking about the advantages and disadvantages of drinking hot milk, then know that hot milk is good for the body. The benefits of hot milk include better sleep, less stress and all the other benefits mentioned in the article (25) .
What are the benefits of drinking milk on an empty stomach?
Consuming milk on an empty stomach in the morning can give energy for the day because milk is a complete food in itself. However, the benefits and harms of drinking milk on an empty stomach or at any time depend on the digestive system of the individual. Its effect on different people can also be different.
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