According to the USDA's Dietary Guidelines, it's recommended to consume 3 cups per day of fat-free (skim) or low-fat (1 percent) milk or equivalent milk products. The healthy nutrients in milk are abundant. In just one glass of milk you'll get protein, calcium, riboflavin, potassium and vitamins A, D and B12. Including milk as a source of these nutrients in your diet is proven to boost your total body health.
Important for Bone Health
It's common to hear that milk is important for bone health because of the calcium. But the nutrients important to your bone health also include vitamin D and magnesium. It's true that calcium is the essential mineral for bone-building; 98 percent of the body's calcium is found in bones. Calcium gives strength and stability to the skeletal frame. Vitamin D is important because it helps the body to absorb calcium and keep calcium levels balanced. Magnesium helps in bone formation and aids in preventing bones from becoming fragile. Bones contain more than half of the body's overall magnesium.
Aids in Preventing Heart Disease
According to a study in the "American Journal of Clinical Nutrition," researchers found that "adults who had at least one serving of lowfat milk or milk products each day had 37 percent lower odds of poor kidney function linked to heart disease compared to those who drank little or no milk." They tracked the ACR, which is a measure that can indicate poor kidney function when it's too low, and indicates an extremely high risk for cardiovascular disease, according to the American Heart Association. Researchers found that people who reported consuming more lowfat milk and milk products had lower ACR, healthier kidney function and as a result, reduced risk of heart disease.
Reduces Risk of High Blood Pressure
In a study by the "American Journal of Clinical Nutrition," researchers found that people who drink lowfat milk may be at a lower risk of developing hypertension. The DASH (Dietary Approaches to Stop Hypertension) study also found that maintaining milk in your diet (3 servings per day) and fruits and vegetables (8 to 0 servings) can help lower blood pressure. The researchers have suggested that it could be the nutrients such as potassium or magnesium in milk that benefit blood pressure.
Increases Muscle Strength
Protein is essential to muscle growth and milk has plenty of it. Milk contains the specific proteins whey and casein, which break down into amino acids and promote muscle growth. Milk also contains vitamin D, and is the leading source of the few food sources that offer vitamin D. A vitamin D deficiency results in poor muscle strength and weakness.
Member Comments