1. Health & Lifestyle

It's "Milk", the Boon for Humanity

Dr. Sangeeta Soi
Dr. Sangeeta Soi

The product that is in liquid state and is found to be nutritious in terms of vitamins and minerals especially Calcium – ‘milk’ is essential for the growth and proper development of  strong bone structure. Milk has long been touted as a complete health drink much before the advent of the nutrition-packed beverages. For many, it remained the only source of calcium throughout the day 


It has numerous health benefits which include improved bone strength, smoother skin, and a stronger immune system. It aids in the prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. The beneficial health nutrients obtained from milk are essential for the human body and help to prevent a number of chronic ailments. 

What is Milk all about? 

It is the bi-product of mammals which is produced from the mammary gland after they give birth to their young ones. It is a liquid that mammals create in mammary glands in order to feed their young ones.  Their babies are naturally supposed to consume until they are strong or old enough to hunt for food themselves or eat what their parents typically eat. Humans also have this ability, which is why we have begun to explore the interesting world of milk from other animals, in the hopes that milk could continue to nourish us throughout our lives, rather than simply at the beginning of it. 

Milk for human consumption can be obtained from many animals preferably cow which will provide the best quality milk then comes other animal milk like like buffalo, goats, sheep, camels, reindeer, and yak is much more difficult to acquire. 

Milk from horses and donkeys can also be consumed by humans, but that is even less common, and much less pleasant to extract. 

Milk has several health benefits  and can be transformed in different forms like cheese, butter, ghee, dairy whitener, ice-cream, cottage cheese or paneer, flavored milk and seets prepared from it. It’s better to consume it directly in order to gain all nutritional benefits. there are more than 6

billion people who regularly consume some type of food that is based on milk from an animal; it is one of the essential elements of the human diet since these animals that create milk are on almost every continent and country. The US Department of Agriculture (USDA) has clearly mentioned in its Dietary Guidelines to include milk and its products to ensure a healthy, balanced diet. 

Nutritional Value of Milk 

According to the National Dairy Council, the main ingredients of milk include; 

Calcium: Builds healthy bones and teeth; maintains bone mass 

Protein: Serves as a source of energy; builds/repairs muscle tissue 

Potassium: Helps maintain a healthy blood pressure 

Phosphorus: Helps strengthen bones and generate energy 

Vitamin D: Helps maintain bones 

Vitamin B12: Maintains healthy red blood cells and nerve tissue 

Vitamin A: Maintains the immune system; helps maintain normal vision and skin 

Riboflavin (B2): Converts food into energy 

Niacin: Metabolizes sugars and fatty acids 


Since centuries it is the milk that is considered as the the complete food .The nutritional value of milk is so well known that people all around the world include it as a staple part of their diet.  Adding it to your daily diet can also help you to achieve a well-balanced diet. As per the USDA National Nutrition Database, milk is an ideal source of nutrients such as vitamin A, B12, D calcium, carbohydrates, phosphorous, selenium, magnesium, protein, zinc  and riboflavin.  The Teagasc Dairy Products Research Center at Moorepark, Fermoy has reported recent research on using milk to neutralize the cholesterol content of the body.  Most of the caloric content in it comes from the natural sugars found in it. If we consume milk daily it not only keep us away from diseases instead keep us healthy fit and fine.  These are essential to the overall functioning and health of the body, and they reduce the chances of a number of deficiencies, and boost health in a variety of ways! Let’s explore more about the important impact of milk and its products on our health! 


Daily dosage of Milk? 

To get the full benefits of milk, including the nine essential nutrients, the USDA says adults should consume three servings of milk (or cheese or yogurt) each day. A serving size is 1 cup of milk or yogurt, 1.5 ounces of natural cheese or 2 ounces of processed cheese. So, go ahead—drink your milk. It's good for you. 
Milk Deficiency 

Milk deficiency can cause severe anemia, osteoporosis, and other related illnesses. Its consumption is essential for maintaining good health and having the energy and strength to do normal activities. 

It is the best source of calcium for all age groups, and since calcium is considered the most important mineral for healthy growth, functioning, repair, and durability of the bones and skeletal system.  It will always have a significant role in people’s diets, as a way of preventing calcium deficiency or osteoporosis. 

Health Benefits of Milk


It is an extremely beneficial drink for human health. Some of the advantages of drinking a glass full of nutrients are as follows: 


1. Essential Nutrients 

Milk also comes loaded with a host of nutrients like protein, Vitamin A, B1, B2, B12, D, choline; potassium, magnesium among others. 

2.  Calcium requirement of bones  

According to Institute of Medicine (US) Committee to Review Dietary Reference Intakes for vitamin D and Calcium, in the United States, an estimated 72 percent of calcium comes from milk, cheese, and yogurt, as well as from foods to which dairy products have been added, such as pizza, lasagna, dairy desserts.  Apart from this, about 7 percent calcium comes from vegetables, 5 percent from grains, 4 percent from legumes; 3 percent from fruits; an additional 3 percent from meat, poultry, and fish; 2 percent from eggs, and 3 percent from miscellaneous foods. 

However, milk is the best source of calcium that we can supply to our body. Calcium protects the body from major chronic ailments such as bone loss, arthritic conditions, migraine, headaches, pre-menstrual syndrome, and obesity in children.  It also functions as a health 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. It is the quickest, least expensive, and most readily available source of calcium on the market. 

"Have a glass of milk daily," one of the standard advices of most doctors and all mothers. Milk has long been touted as a complete health drink much before the advent of the nutrition-packed beverages. For many, it remained the only source of calcium throughout the day. The efficacy of milk in our daily diet is unmistakable; it is a source of a host of micronutrients that are extremely vital for the development and growth of our body. If you are not a fan of plain milk, switch to other products derived from it like, yogurt, cottage cheese, chena, et cetera. 

However, if you aren't lactose intolerant, nothing beats a tall glass of milk right at the start of your day. Try combining your favourite fruits with it and arrive at delectable shakes and wholesome smoothies with a punch of nuts and seeds. Many people like milk along with a dash of sherbets and even coffee. Cold coffee can be an ideal way to provide nutrients to your body and beat the heat. There are options galore; all you need is to get yourself to like it first. 


With every one cup (250 ml) of milk you receive close to 285mg calcium which meets over 20% of your daily requirement of calcium. 


3. A Post-Workout Drink 

Having milk after your workout can help replenish your energy and provide essential nutrients for the development of muscles. 


4. For  Weight Loss 

Some of the most recent study reveals that conjugated linolenic acid found in milk can help in burning fat. 


5. Improves Heart Health 

Although most of the focus of calcium is on bones, it has also been shown to reduce cardiovascular diseases 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 diseases. The peptides found in it are also believed to inhibit the creation of ACEs, (angiotensin-converting enzymes), which increase blood pressure.  Therefore, grab some milk for a healthier heart! Furthermore, the magnesium and potassium content in it act as vasodilators, which reduces blood pressure, increases blood flow to vital organs, and reduces the stress on the heart and cardiovascular system. 

As per the Dietary Guidelines dated 2010, the amount of potassium an average individual must consume should be 4,700 mg/day, except for those who have a condition of hyperkalemia owing to renal disorders or those who are under some sort of medication. An average American’s dietary intake of potassium is estimated to be 1,755 mg/day.  The American Journal of Clinical Nutrition highlighted the data from the National Health and Nutrition Examination Survey that only 2 percent of US adults met with the average daily consumption target of potassium.   


6. For Healthy Bones 

As mentioned above, milk is rich in calcium, which is essential for growth and the proper development of a strong bone structure. Bone disorders such as osteoporosis can be prevented with a significant daily intake of milk. 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.   


7. Provides Dental Care 

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


8. Best fluid for 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% 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! 

9. For Skin Care 

Since our childhood we have been hearing the story of Egypt queen Cleopatra, the Queen of the Nile? Who was considered to be one of the most beautiful women of all time. Well, it shouldn’t surprise you that she had a tradition of taking a milk bath every single day! She used to mix honey and milk  in the bath, which enabled her to maintain soft and beautiful skin. For thousands of years, it has been known to benefit our skin by helping us maintain a fair and smooth complexion.  Therefore, milk and its products are used in a number of cosmetic preparations to this day! 

It 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 it, due to its impressive content of vitamin A, helps to improve skin, particularly since the antioxidant potential of it helps to eliminate free radicals, the dangerous byproducts of cellular metabolism that are partially replenished and improving Diet & 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. 


10. Increases Immunity 

Milk when teamed with ingredients like turmeric (haldi) helps in building stronger immunity and withstand the change in season. 


11. Reduces Acidity  

A report published in the Annals of Internal medicine states that consumption of milk products can also help in reducing acidity throughout the body.  Drinking cold milk provides relief from acidity. 

12. A complete Food

It contains many vitamins and minerals to keep you fit, healthy and strong. A full glass of milk contains vitamins A and B for good eyesight and increasing red blood cell count, carbohydrates for vitality and energy, potassium for proper nerve function, magnesium for muscular function, phosphorous for energy release, and proteins for body repair and growth.  It also keeps your body functioning at a youthful level as you get older, more so than some other vitamins and minerals. 

13. Prevents Cancer

In a 2011 report published by Dr. Lampe JW, Division of Public Health Sciences, Fred Hutchinson Cancer Research Center, Seattle, Washington, in the Journal of the American College of Nutrition, intake of milk may also provide some relief to those suffering from cancer.  This study suggests that a diet rich in dairy products may slightly extend the lives of people diagnosed with colorectal cancer. 


Word of Caution: Some people may have lactose intolerance and may have trouble digesting milk because of the lactose found in it.  The symptoms of lactose intolerance  include bloating, stomach pain, gas  and diarrhea. For kids, it is advisable to consult your health care provider since this is not so common among children. For adults, lactose-free milk and its products are readily available on the market. You can also drink varieties of soy or almond milk to avoid lactose, yet still, receive many of the same benefits. 

14.Prevents aging

Responsible for premature aging of the skin, resulting in wrinkles and age spots. 


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