Why milk is useful for the adult body – 7 scientific facts
Animal milk has been consumed by humans for thousands of years. Recently, the debate about the benefits of milk and dairy products in General has become much more frequent. They say that only children need milk, and it is unnatural for an adult to drink it, and may even harm their health. However, milk has been subjected to numerous studies, according to which, it has many reliable useful properties, including for adults. And the myth about its harm is connected with the fact that on average, every fourth inhabitant of the planet has a certain degree of lactose intolerance. It is these people who should limit or completely exclude the product from the diet. Milk is high in calcium and vitamins. According to various studies (links to them will be further in the article), the product helps to strengthen bone tissue, maintain oral health. Milk also reduces the incidence of cancer and cardiovascular diseases, saturates the body with a variety of essential amino acids. The need for milk components is significantly increased in children and the elderly.
7 proven properties the main useful properties of milk are due to the content of a large range of valuable nutrients: proteins (including essential amino acids), fats, calcium, phosphorus, magnesium, potassium, selenium, vitamins (D, B2, B12, A). Below are 7 proven facts about the benefits of milk for the human body.
1. Saturates the body with protein 1 Cup of milk (200 ml) contains almost 7 grams of protein. Milk protein contains many valuable amino acids that are used by the body as a "building material". According to research, proteins are necessary for the growth and reproduction of all cells, regulation of the immune system, and increasing the body's resistance to various infectious agents of viral or bacterial etiology. Scientists say that protein is especially important during periods of intense physical or mental stress. It is also necessary for athletes to increase muscle mass. Milk contains two main types of protein: casein (70-80%) and whey protein (20-30%). Both belong to the high-quality class. The composition of whey protein includes such essential amino acids (the body cannot synthesize them independently): valine; leucine; isoleucine. If they are not enough, the body develops a significant complex of disorders: from chronic fatigue and reduced immunity to serious dystrophic damage to internal organs.
2. supports the health of the musculoskeletal system the use of cow's or goat's milk has been associated with bone health since ancient times. Milk contains calcium, potassium, phosphorus, vitamin K2, and a lot of protein. These components provide normalization of mineral metabolism in bone tissue, reduce the risk of osteoporosis and fractures. This feature is extremely important for men and women after 50 years of age due to progressive involutive changes in the musculoskeletal system. Milk also contains vitamin D and magnesium, elements that increase the bioavailability of calcium in the gut. Therefore, for various diseases of the bone system, it is recommended to take calcium supplements with dairy products. Italian scientists have proved that low consumption of milk and dairy products is directly associated with the development of osteoporosis, as well as a number of cardiovascular diseases (arterial hypertension). Similar results are described by Polish scientists. Researchers also claim that a problem like osteoporosis affects about 30% of women and 8% of men over the age of 50. This group of people is recommended to take milk on a regular basis (1-2 glasses per day). Milk, due to the strengthening of bone tissue and high calcium content, has a beneficial effect on the tone and metabolism in skeletal muscles. Muscle tissue works more actively, and ligament and tendon tissues are strengthened in the process of contraction.
3. helps to normalize body weight according to the latest data, regular intake of milk and low-calorie dairy products reduces the risk of obesity and promotes weight loss. One of the major scientific studies has revealed that milk consumption provides reliable prevention of obesity (with initially normal body weight) in middle-aged and elderly people. It is important to note that even the high fat content in the drink does not have a negative impact on the lipid metabolism in the human body. According to Australian scientists, milk consumption contributes to the rapid saturation of the stomach and the development of a sense of satiety. The drink accelerates the secretion of digestive juices of the pancreas, which improves the digestive processes and significantly increases the energy value of the food received in the body. Milk can be consumed in the morning for Breakfast, as well as at night. Milk contains a significant amount of conjugated linoleic acid, which, according to research, can increase the rate of adipocyte breakdown for various energy needs of the body and block the deposition of new portions of fat.
4. Reduces the risk of cancer recently, colorectal cancer – a malignant tumor of the colon and (or) rectum has become widespread. In Russia, about 50,000 new cases are registered every year. According to statistics, the pathology remains unrecognized until the end of life in 30-40% of cases. Scientific research shows that taking whole goat's or cow's milk significantly reduces the risk of colorectal cancer. For example, scientists from the UK claim that the consumption of milk, as well as a number of other dairy products (with the exception of cheese), reduces the risk of colorectal cancer by 7.5 – 10%. In this case, the main role is played not only by antioxidant substances, but also by calcium. According to scientists, taking calcium not only reduces the incidence of cancer, but also significantly reduces the likelihood of relapses. In addition to the described substances, the milk contains vitamin D. According to research conducted in France, the incidence of colorectal cancer is inversely proportional to the concentration of vitamin D in blood plasma. Milk fats, according to Australian scientists, contain a number of anti-carcinogenic components (essential lipids, butyric and linoleic acids, sphingomyelin) that block malignant cell division. Studies conducted "in vitro" demonstrate that the described substances block the proliferation of malignant cells, cause apoptosis, and prevent the appearance of paraneoplastic processes in the body.
5. supports cardiovascular health as mentioned above, milk Strengthens muscle cells and helps reduce the amount of fat in the body. These properties reduce the risk of developing cardiovascular diseases. According to scientific research, milk consumption is inversely associated with the overall risk of heart diseases, but does not affect overall mortality and life expectancy. It is important to note that the drink increases the concentration of lipoproteins with high (useful) and low (harmful) specific gravity, reduces total cholesterol (by inhibiting the formation of triacylglycerides). The described effects are the subject of multiple scientific disputes, but they have a positive effect on the human body rather than a negative one.
6. contributes to the prevention of type II diabetes mellitus Dairy products (by activating lipolysis) increase the sensitivity of insulin receptors located on the surface of fat and muscle tissue cells, as well as normalize the exchange of glucose and insulin. Employees of the University of Suzhou (China) claim that daily addition of low-fat milk to the diet provides reliable prevention of type II diabetes.
7. strengthens teeth Milk is one of the main sources of calcium and phosphorus for the human body. Up to 99% of calcium is deposited in the bone tissue and enamel of teeth. Foreign studies have found that children who do not have milk in their diet (for various reasons) are more likely to have caries, a higher risk of premature tooth loss, and weaker gums.
Conclusion thus, milk is an extremely healthy drink for most people, containing many valuable vitamins, macro - and microelements. Its regular use (at least 1 glass every day) normalizes the digestive and endocrine systems, supports the mineral strength of bones and teeth, significantly reduces the likelihood of developing diseases of cardiological and oncological profiles. However, people with lactose intolerance should limit or exclude milk from the diet.