Health benefits of drinking milk everyday

Milk is a nutrient-rich, white liquid food produced by the mammary glands of mammals to feed their young ones. It is usually the primary source of nutrition for infant mammals (including human who are breastfed) before they are able to digest other types of food. Other than that, milk is a very important part of a balanced diet of our everyday life.

The most commonly consumed types come from cows, goats and sheep. There are various unbeatable health benefits of drinking milk every day.

It is advised to include milk everyday in breakfast for a healthier life.

Nutritional value per 100 g (3.5 oz) of whole cow’s milk
Energy	252 kJ (60 kcal)
Carbohydrates	5.26 g
Sugars lactose	5.26 g 5.26 g
Fat	3.25 g
Saturated	1.865 g
Monounsaturated	0.812 g
Polyunsaturated	0.195 g
Protein	3.22 g
Tryptophan	0.075 g
Threonine	0.143 g
Isoleucine	0.165 g
Leucine	0.265 g
Lysine	0.140 g
Methionine	0.075 g
Cystine	0.017 g
Phenylalanine	0.147 g
Tyrosine	0.152 g
Valine	0.192 g
Arginine	0.075 g
Histidine	0.075 g
Alanine	0.103 g
Aspartic acid	0.237 g
Glutamic acid	0.648 g
Glycine	0.075 g
Proline	0.342 g
Serine	0.107 g
Vitamins	Quantity %DV†
Vitamin A equiv.	6% 46 μg
Thiamine (B1)	4% 0.044 mg
Riboflavin (B2)	15% 0.183 mg
Vitamin B12	19% 0.45 μg
Choline	3% 14.3 mg
Vitamin D	0% 2 IU
Minerals	Quantity %DV†
Calcium	11% 113 mg
Magnesium	3% 10 mg
Potassium	3% 132 mg
Sodium	3% 43 mg
Other constituents	Quantity
Water	88.32 g
100 mL corresponds to 103 g.[101]
Units μg = micrograms • mg = milligrams IU = International units
†Percentages are roughly approximated for adults using US recommendations. Source: USDA Nutrient Database

         1.    It strengthens immune system:

Including a glass of milk in daily diet helps to improve our immune system and keeps off diseases. It has been found that whey proteins in milk stimulate the immune system. Cysteine and methionine, found in the whey, are able to enhance immune function by converting to glutathione, which is a potent antioxidant.

        2.    Great source of protein:

Milk is a rich source of protein which is necessary for many vital functions in our body, including growth and development, cellular repair and immune system regulation. Milk is considered a “complete protein,” which means 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, which are considered high-quality proteins.

3.    Excellent Source of Calcium:

Milk is the best source of calcium that can be supplied to our body. Calcium protects our body from major chronic ailments such as bone loss, arthritic conditions, migraine headaches, pre-menstrual syndrome, and obesity in children. It is an essential mineral in the creation of bone matter, and bone mineral density measurements rely highly on calcium as the main support structure of our body. Milk is the least expensive, quickest, and most readily available source of calcium on the market.

4.    Healthy bones and strong teeth:

Milk helps prevent cavities and tooth decay. Kids need to drink milk to increase their bone health, in order to improve proper growth. However, adults can also be benefitted from drinking milk to help keep their bones strong, which will reduce the risk of developing osteoporosis.

(It has to be kept in mind that the calcium can only be absorbed by our body when vitamin D is around. So, it has to be made sure that the milk has to be fortified with vitamin D.)

5.    Rich in minerals:

The magnesium and potassium content in milk act as vasodilators that reduce blood pressure, further increasing blood flow to vital organs, and reduces stress on our cardiovascular system.

6.    A wholesome food:

Milk works as a wholesome food for people since it contains all those vital proteins, calcium, vitamins, carbohydrates, fats and minerals essential for our different parts of the body. Including milk in the breakfast menu is definitely a healthy habit. Besides, those who are working hard to lose weight, can consume low-fat milk in snack which can kill their hunger pangs.

 7.    Reduce acidity:

  Drinking a cup or glass of cold pasteurized dairy milk can help you reduce your acidity problem.

         8.   Reduces stress:

Drinking a warm glass of milk is a great way to relax at the end of the day. Drinking warm milk can ease your tense muscles and sooth frayed nerves. It can also reduce symptoms of PMS and boost our energy levels. So, next time you feel frazzled, try drinking a warm glass of milk!

(It is important to include milk in daily diet for everyone until and unless someone is lactose intolerant. In such case, the person has to meet his/her doctor to make sure about his milk intake.)