Milk is very important for a healthy lifestyle, as some studies show that people who drink it avoid gaining too much weight. Milk contains calcium to strengthen bones, phosphorus, magnesium, proteins, vitamin B12, folic acid, vitamin A, zinc, vitamin B2, carbohydrates, vitamin C and, above all, vitamin D.
The United States Department of Agriculture, USDA, has demonstrated the benefits of milk intake in the prevention of osteoporosis thanks to its nutrients: calcium and vitamin D. Other studies show that the consumption of milk and its derivatives is linked improved bone health and reduced risk of cardiovascular disease and type 2 diabetes.
Read on to find out how to get better by drinking milk.
Steps
Step 1. Buy organic milk
Various studies have shown that organic milk is very healthier than normal. Some benefits of organic come from the fact that cows are not given growth hormones. In addition, it is healthy, produced without harmful pesticides, etc.
- Organic milk is not made with antibiotics. The abuse of antibiotics causes serious health problems. Today, agriculture is one of the areas in which the abuse of antibiotics is more frequent. Organic milk is milked from cows that have not been given antibiotics, so it does not contribute to the growing problem of bacterial resistance.
- Organic milk contains a lot of conjugated linoleic acids (CLA). CLAs are important healthy fats and have been shown to be linked to a reduction in heart disease and diabetes. Indeed, in the edition of the Archives of Internal Medicine published on May 9, 2011, researchers from Massachusetts General Hospital and the Harvard School of Public Health state that low-fat dairy products, including milk, have been shown to be capable of reduce the risk of type 2 diabetes (in men).
- Another big advantage that organic milk has over normal milk is its ability to resist for a long time without souring: organic milk is heated up to about 137 ° C, so it will take almost 2 months before it becomes acid. Since normal, pasteurized milk is heated to around 62 ° C, it does not have the same duration. So if you're worried about the quick souring of milk, then organic milk could actually save you money.
- Understand this is the right thing to do. Unlike cows from industrial farms, organically reared cows must have access to open spaces. Cows that produce organic milk have the opportunity to freely graze in the pastures of many specialized dairy farms. This type of farming is attentive to the needs of animals, it is not cruel, it is ideal for many rural communities, it is very respectful of nature (air, water and soil) and is good for people.
Step 2. Know that in case you are trying to drink more milk by combining it with tea, the benefits of the tea will be completely eliminated
Rather than pouring milk into tea, try honey. Also, try using coffee instead of tea, as coffee is unaffected when mixed with milk.
Step 3. Know all the vitamins and minerals found in milk:
- Football: keeps teeth and bones healthy; helps the body retain bone mass.
- Proteins: a good source of energy; build and repair muscle tissue; excellent after workouts.
- Potassium: Helps keep blood pressure at bay.
- Phosphorus: helps strengthen bones and gives you energy.
- Vitamin D: Helps the body protect bones.
- Vitamin B12: Helps keep red blood cells healthy and protect nerve tissues.
- Vitamin A: helps preserve the immune system, good eyesight and good skin.
- Niacin: improve your metabolism; drink a glass of milk before aerobic activities.
Step 4. Drink milk to avoid getting sick
The USDA has shown that the consumption of milk prevents osteoporosis thanks to its nutrients: calcium and vitamin D. Other studies show that the consumption of milk and its derivatives is linked to improving bone health and reducing the risk of cardiovascular disease and type 2 diabetes.
Step 5. Find out if the milk and dairy products you consume are made from pasteurized milk or not
Pasteurization kills bacteria and other harmful microorganisms in raw milk, which is dangerous to drink.
- Be sure to read the label. Safe drinking milk will be labeled "pasteurized". If you do not find this information on a product label, it could be raw milk.
- Don't be afraid to ask the shopkeeper or clerk if the milk or dairy products have been pasteurized, especially those you find on the refrigerated shelves. Do not buy milk or dairy products at farms or agricultural markets, unless you are sure they have been pasteurized.
Step 6. Drink milk to reduce acidity
Heartburn is often caused by acidity, therefore, logically, milk naturally relieves stomach acid.
Step 7. Drink milk for clearer skin
For thousands of years, milk has also been used for this purpose. The lactic acid contained in this drink helps in the removal of dead skin cells, and consequently keeps it clear and young.
Step 8. Drink milk for healthier teeth
Milk has been shown to protect enamel against acidic foods. Additionally, calcium and vitamin D keep bones strong, although teeth are not considered bones.
Step 9. Drink milk to lose weight
Many people don't eat dairy when on a diet because they think milk won't help them lose weight. Recent studies carried out at Ben-Gurion University have shown that a greater inclusion of calcium in the diet can lead to continuous weight loss. Participants who took 580 mg of calcium per day through the consumption of milk and dairy products lost, on average, about 6 kg after two years. On the other hand, those who took 150 mg of calcium per day lost 3 kg on average over the same amount of time.
Advice
- Pregnant women especially need to drink milk, as the fetus needs calcium.
- Eat ice cream containing milk if you want something greedy but at least with a healthy appearance. If you really have to eat something unhealthy, at least make sure it contains milk. Be sure to do this in moderation, though. Ice cream, an excellent source of calcium, is only good if you don't eat too much. However, be sure not to replace milk with ice cream. It might seem obvious, but eating only ice cream instead of milk could make you fat very quickly, as ice cream has a higher calorie density, more fat, more sugar, and just some of the nutrients in milk.
- If for any reason you can't consume milk and dairy products, try eating plenty of calcium-rich foods, such as broccoli, beans, gumbous, spinach, kale, rice, Brussels sprouts, and cauliflower. Also try to eat lot of foods containing vitamin D, such as beef liver, salmon, eggs (vitamin D is found in egg yolks), sardines, tuna and cod liver oil.
- Eat healthily by drinking more milk will give many benefits. However, they won't be enough if you don't get some exercise. It doesn't have to be difficult, and you don't even have to sweat. Every day, a short half-hour walk will be enough to do wonders for your health. Start slowly if you're not used to it.
- If you need to lose weight, replace one of the dairy products you consume with milk, which should be skimmed.
- Milk shouldn't take the place of food in your diet, as you need the nutrients of solid foods to survive. It would make little sense to drink too much and prefer it to a salad or a slice of watermelon. Just because babies only drink milk for the first 6 months of life doesn't mean you can too.
Warnings
- Be careful not to drink too much milk, as kidney stones may form, although it is less likely if you are not prone. Also, since your daily fluid requirement is about 8 glasses of water or other beverages, and you probably consume other sodas in addition to milk, you may end up drinking too much fluids.
- By deciding to drink untreated or pasteurized milk, you run the risk of getting sick. Raw milk was not pasteurized after milking. There are various reasons why you should consider adding this type of milk to your diet, whether they are dietary, ethical or environmental. Although milk and its derivatives have many nutritional benefits, raw milk contains microorganisms that can cause serious health problems for people. In fact, it may contain bacteria such as Salmonella, Escherichia Coli and Listeria, carriers of diseases. These dangerous microorganisms can seriously affect the health of anyone who consumes raw milk or its derivatives, especially among pregnant women, children, the elderly and people with weak immune systems.
