Study Shows How Milk Helps in Enhancing Bone

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A study published in the European Journal of Sport Science has found that milk contributes to post-exercise muscle synthesis and re-hydration, as well as aiding in post-exercise soreness.

In recent years, with the boom of alternatives and dairy-free options, milk has gotten a bit of a sullied reputation. But, in reality, milk is packed with nutrients that can boost your nutrition and overall health, especially enhancing the bone.

“Drinking milk is a great way to meet needs for nine essential nutrients, including: phosphorus, B12, calcium, magnesium, vitamin A, vitamin D, riboflavin, niacin, and protein,” says Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Most non-dairy milks contain only 2-4 nutrients and generally lack protein; they may also have added sugars if sweetened. Milk, on the other hand, has a natural balance of protein, carbohydrates, and fat (in low fat milks).”

Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older.

Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as

Calcium:

Milk is the best source of calcium that we can supply to our body. Calcium protects the body from major chronic ailments such as cancer, bone loss, arthritic conditions, migraine headaches, pre-menstrual syndrome, and obesity in children. It also functions as a healthy aid in losing unwanted fats and reducing weight. Calcium 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.

Heart Health:

Although most of the focus of calcium is on bones, it has also been shown to reduce cardiovascular disease and the chances of strokes. Two long-term studies in Japan have positively shown a correlation between daily calcium intake and a reduction in stroke, atherosclerosis, and cardiovascular disease. Therefore, grab some milk for a healthier heart! Furthermore, the magnesium and potassium content in milk both act as vasodilators, which reduces blood pressure, increases blood flow to vital organs, and reduces the stress on the heart and cardiovascular system. The peptides found in milk are also believed to inhibit the creation of ACEs, (angiotensin-converting enzymes), which increase blood pressure.

Healthy Bones:

As mentioned above, milk is rich in calcium, which is essential for growth and the proper development of strong bone structure. Bone disorders such as osteoporosis can be prevented with a significant daily intake of it. Children deprived of cow’s milk have an increased chance of suffering from bone fractures when injured, and their healing time will be significantly higher if they don’t have a steady stream of calcium to aid in the regrowth of bone matter.

Healthy Teeth:

Encouraging children and youngsters to drink milk will give them excellent dental health, as milk protects the enamel surface against acidic substances. Drinking milk for energy and health would also lessen the frequency of children consuming soft drinks, thus reducing the risk of decaying teeth and weak gums.

Rehydration:

Fluids are an integral part of the human body, and the body needs to be frequently replenished with liquids as they are used up within the body. Water is essential for growing children and they must drink at least six to eight glasses of fluid every day. It contains a good quantity of water molecules and is considered the best fluid for rehydration, outside of drinking actual water. Water makes up more than 80 per cent of our body mass, and the balance of fluids in our body is essential for every single process in our body. That is why dehydration is such a major and dangerous problem, as it threatens all of our metabolic functions. So, if you can’t find any water, grab a glass of milk!

Skin Care:

Milk is also good for treating dry skin, so if you have dry skin, apply milk on your face and other affected areas, leave it on for about 15 minutes and then wash it off. The milk solids nourish and smooth your skin. The lactic acid present in milk is known to aid in removing dead skin cells, thereby rejuvenating your skin and keeping it fresh. Finally, simply drinking milk, due to its impressive content of vitamin A, helps to boost the health of the skin from inside the body, particularly since the antioxidant potential of milk helps to eliminate free radicals, the dangerous byproducts of cellular metabolism that are partially responsible for premature aging of the skin, resulting in wrinkles and age spots.

Improving Diet and Vitamin Intake:

According to medical research, drinking milk considerably improves our intake of vital minerals and vitamins. A person who consumes a carton of whole milk doubles his chances of fulfilling his calcium requirement for the day, whereas another person consuming a can of carbonated soda may actually lower his calcium levels by 1/3. Calcium, along with all of the other essential minerals listed above, are necessary for the daily diet in order to ensure proper functioning of every aspect of our body.

“Drinking milk will help you meet your nutritional needs to prevent weight gain,” says Jessica Crandall Snyder, RDN and founder of Vital RD.

A 2017 review of 13 clinical trials on dairy consumption in the journal Clinical Nutrition found that having 500mL per day of dairy was associated with decreased appetite and desire to eat, while increasing satiety. Translation: “Every nutritious food has calories in it, but nothing compares to the nutrient gaps you’d miss if you cut out milk,” says Snyder. “For the 90-150 calories per cup (depending on which type of milk you drink), you’re getting a really good deal nutritionally for that low amount of calories.”

So if you are cutting out milk due to calories, it’s not the smartest diet strategy. “A lot of women start to substitute water for milk in an effort to lose weight. I’d rather see them drop added sugars in their diet, which are straight-up carbs,” says Heather Beall, MD, obstetrics and gynecology with Northwestern Medicine McHenry Hospital.