A protein shake, a simple glass of warm milk, or a low fat yogurt, milk is and will continue to remain one of the healthiest food sources available. In fact, it is one of the most widely used food sources. Dairy nutrition forms an important part of our diet, considering the fact that there are 6 billion consumers of milk and milk products. India is the largest producer and consumer of milk. Milk is generally known for its high content of calcium, but it is a treasure of many other vital nutrients that can provide you endless health benefits. It is also a wonderful beauty aid. Milk plays an important role in the overall nutrition and health.
When we talk about milk, we usually refer to the milk extracted from the mammary glands of mammals during or soon after pregnancy. This milk is used to feed their babies as it contains colostrum that carries the mother’s antibodies to the baby, thus reducing the risk of many diseases in the baby. Apart from this, cow’s milk is most widely consumed by humans. The milk of other animals such as buffaloes, goats, llamas, camels, deer, sheep and water buffaloes is also consumed by people around the world.
Milk In Our Diet
Milk is a very important part of our lifestyle. Our diets, whatever else they may contain, would surely feature milk. The creamy white liquid is not only versatile, but also is highly nutritious. Be it breakfast, lunch or dinner, milk will give you vitamins, proteins, and carbohydrates. The vitamins and minerals include calcium, magnesium, phosphorous, zinc, vitamin A, B, D, and riboflavin.
The nutrients offer well-rounded supplementation to necessary body functions. Most significantly, calcium in milk plays a key role in building bones and teeth . It also contributes to muscle building. Milk is sourced from a variety of animals, all of which provide a healthy product. The milk from cows, buffaloes, goats, sheep, yaks, camels or even humans, has always proved beneficial. However, cow milk has been the most popular choice in households across the globe.
Health Benefits Of Milk
Check out here the incredible cow milk benefits, you can’t miss:
1. Keeps Bones Healthy
Milk benefits the body as a whole and is mostly known for improving the calcium levels. It promotes bone growth in children, while also maintaining the bone strength in adults. Vitamin D is required for the body to absorb calcium. So if you have vitamin D deficiency, it is suggested to drink fortified milk which contains extra vitamins.
2. Helps In Weight Loss
Milk is a great appetizer and a healthy snack. Add a glass of milk to your dinner or drink it with a fruit. Women who drink skimmed or low-fat milk lose more weight easily.
3. Beats Stress
At the end of the day, a glass of lukewarm milk helps in reducing stress and relaxing the nerves. It boosts the energy and reduces the symptoms of PMS.
4. Builds Muscle
Milk helps you build muscles. When you work hard or exercise, milk helps you recover that lost energy and repairs the muscles.
5. Healthy Body
- Lowers high blood pressure and, thus, reduces the risks of strokes
- Reduces the production of cholesterol by the liver
- Gives good eyesight
- Lowers the risk of cancers
6. Controls Hunger Pangs
Cold milk is a great solution to beat hunger pangs in between meals. Not only is it nutritious, but it is also very easy to consume on the go. Heating milk and the subsequent waiting period to let it cool is a thing of the past. Simply eat a bowl of oats with cold milk. No hassles.
7. Enhance Your Coffee
On a hot day, you wouldn’t want a steaming drink, but you would surely need that coffee. Take a cup of cold coffee – half cold milk and half coffee. This enhances the benefits of both, reviving you for the day with all the goodness milk can offer.
8. Milk As A Flavored Treat
Children usually do not prefer the taste of milk, especially when it is raw. Making them drink milk every day is a challenge. Cold milk can solve that if it is given as a flavored treat. Milk can be made into nutritious smoothies. The fruit, like a mango, which is used to make the smoothie adds to its healthful goodness. A cold smoothie is very good in summers, and no one can say no to one.
9. Perfect Post Work-Out Drink
After any rigorous exercise, the body certainly craves energy. Traditionally, many avoid carbohydrates to avoid weight gain. At any rate, the body still needs the sugar and protein to repair muscle tissue and replenish energy. This is where the delicious cold chocolate milk comes in. It is the perfect post workout drink that performs all the required functions. As a bonus, it is easy to prepare and tastes great.
10. Natural Source Of Protein
Hot milk provides one of the best natural sources of protein, vitamins, and a whole lot of goodness. Hence, it should form an integral part of your diet. A cup of hot milk during breakfast gives a good start to the day. Milk helps build muscles, especially if you want a strong and muscular body. Calcium is required for our bones, and it can be derived from milk. A cup of hot milk post a gym session can be invigorating and provides hydration to the body after a strenuous workout .
11. Best Source Of Calcium
If you want strong teeth, have your recommended dose of milk daily. Warm milk does not hurt the teeth like cold milk does (for people with sensitive teeth). The increased amount of phosphorus, calcium, and iodine present in milk work to strengthen the teeth, strengthening the jaws and other weight bearing bones . Warm milk between meals is also good to promote oral health as it protects the enamel.
12. Energy Booster
A hot cup of milk can simply make your energy levels soar, especially if you feel fatigued or weak. Drinking milk works like an instant pick-me-up, and it will re-energize and rejuvenate you in no time. A glass of low-fat milk can provide even a school going child all the energy he needs to kick start the day.
13. Acts As A Food Supplement
For patients suffering from chronic illnesses such as cancer, milk acts as a rich supplement. Many people who have a difficulty ingesting food can find solace in a hot glass of milk that is easy on the teeth, and also is a wholesome drink.
14. Aids Good Sleep
We all know the importance of sound sleep and its role in the repair and restoration of the body. For many, sleeping at night is a big problem. Doctors the world over recommend a glass of hot milk before bed since it aids in good sleep. This is because a type of amino acid in milk helps calm the mind and soothes frayed nerves.
15. Soothes Bad Throat
If you are suffering from a sore throat or pain, a hot cup of milk can be the best medicine to bring relief to the pain and discomfort. You will experience a soothing feeling when you sip a cup of hot milk. You can also make a light tea that can expedite the healing process and give you the much-needed energy to fight the infection.
16. Improves Hydration
Hot milk is a way to recharge your body and keep it hydrated all through the day. It is especially good to drink milk after exercising as it quickly replenishes the electrolytes in the body and helps rehydrate the body quickly.
Milk Benefits For Skin
We all know that milk is good for our health and bone formation. But it has been used as a beauty aid for centuries. The Queen of Egypt, Cleopatra, attributed her smooth skin and beauty to a secret ingredient, and that is milk. Thus, milk plays an important role in maintaining the beauty of your skin and keeping skin problems at bay. Its various benefits for the skin are as follows.
1. Improves Complexion
Milk is great for improving the complexion. All you need to do is apply raw milk all over your face and neck and leave it for 10 minutes. Rinse off with fresh water. This will make your skin fairer and softer within minutes. You can also prepare a face pack by mixing 2 tablespoons of milk, 1 tablespoon honey, and 1 tablespoon lemon juice. Apply this on clean skin and allow it to dry for 10 minutes. This face pack acts as a mild bleach for your skin.
2. Excellent Cleanser
Raw milk is an excellent cleanser. You can dip a cotton ball in raw milk and wipe your face with it. Rinse off your face with fresh water after 5 minutes. Doing this daily will provide you with a squeaky clean skin from the inside out, besides making it fair and supple. You can also make a cleanser by blending 2 slices of papaya with milk. Apply this mixture all over your face and neck and wash off with cold water after some time. This will make your face clean, fresh and fair.
3. Shrinks Pores
Sour cream or sour milk can help in shrinking pores. If you have large and open pores, you can take some sour cream and apply it on your face and neck. Leave it for 15 minutes and wash clean. Dairy products are quite effective in counteracting large pores.
4. Milk For Radiant Skin
The combination of milk and honey works wonders on your skin. Mix 2 tablespoons of powdered milk with 1 tablespoon honey and 2 tablespoons of warm water. Apply this all over your face and neck and allow it to dry and become stiff. Rinse off with warm water after a while. Apart from this, the daily consumption of milk can beautify your skin naturally. It is loaded with vitamins, minerals and proteins that can make your skin fairer and radiant internally.
5. Soothes Skin Irritation
Milk helps to lighten red spots, reduce allergic reactions and heal wounds. Apply sweet milk, sour cream, or buttermilk on irritated or sensitive skin, and allow it to dry.
6. Milk For Smooth Skin
To get a smooth skin, you can prepare a facial and body scrub by mixing a cup of milk with 3 tablespoons of oatmeal. Apply it as a scrub on your face and body. Allow it to dry and then rinse off with warm water. Using this regularly will make your skin softer and smoother.
7. Removes Dead Cells
Using milk scrub on your skin removes dead cells, thus imparting it a natural glow. All you need to do is dissolve some salt in boiling water and add 4 cups of instant non-fat milk to it. Soak for 20 minutes in lukewarm water and do the scrubbing.
8. Smoothens Fine Lines And Wrinkles
You can make a smooth paste by mashing half a banana with a few teaspoons of raw milk. Apply it on clean and damp skin and leave it for 15 minutes. Wash off with water. This mask will help smoothen the fine lines and impart a natural glow as well.
9. Treatment Of Sunburns
Milk is a great aid for sunburned or sun tanned skin. Just apply some buttermilk directly on your skin to soothe and heal the sunburn.
10. Good Moisturizer
Milk can help in keeping your skin moisturized throughout the day. You can take some raw, unboiled milk along with its cream. Dip a washed cloth in it such that it is fully saturated. Apply this milk on your washcloth and allow it to dry for about 5 to 15 minutes. Now scrub your face gently with the washcloth for 3 to 5 minutes. This will restore the natural moisture of your skin, improve its elasticity and make it smooth and supple such that your skin looks fresh and glowing.
Milk Benefits For Hair
Apart from your skin, milk is great for your hair as well since it is rich in vitamins and minerals that are vital for your hair health. Whether consumed or applied topically, milk offers the following benefits for your hair.
1. Treatment Of Dry And Rough Hair
Milk is a boon for dry and rough hair. Rubbing it on your scalp can nourish your hair from the inside out. Just smear some milk all over your scalp and wash off after a few minutes. This will make your hair naturally soft and silky.
2. Milk As A Conditioner
Milk can be a great conditioner for your hair. All you need to do is fill a spray bottle with some cold milk. Spray your hair thoroughly with this milk. Comb your hair gently and wash off after 30 minutes. You will not require a conditioner as the milk has already conditioned your hair.
3. Milk For Shiny Hair
Using coconut milk on your hair makes it soft, shiny and manageable. Milk based products are also available that are meant for making your scalp healthy.
Milk has more benefits than we can think of. If you do not care much for a glass of milk, flavor it up with fruits, almonds, or even dates. This will make your drink more tempting and help improve your health in a number of ways!