Milk- Sources, health benefits:
It is the first food for humans, and it is seen as the only richest natural food in terms of the nutritional elements the body needs. Similarly, it provides many of the nutritional elements necessary for the growth and maintenance of the human body, in adequate amounts.
The human body is in need of milk and its properties throughout their life as it is useful for all ages and groups.
Milk Sources:
It can be obtained from many different sources, such as goats, cattle, buffalos, and camels; yet, the cow milk is the most popular.
Whatever the milk source is, it is greatly similar in terms of properties; however, the proportions of the nutritional elements slightly vary from one source to another.
Health Benefits:
- Building and Maintaining bone and teeth.
- Preventing cardiac diseases
- Keeping the blood pressure at a normal rate.
- Protecting against some types of cancer such as colon cancer.
- Diminishing the likelihood of developing the diabetes.
- Keeping and improving the performance of the nerve system.
- Helping in growth
- Improving the digestion process.
- Boosting the immunity.
- Protecting the eyesight.
- Maintaining the skin, hair, and delicate membranes.
- Treating the dehydration.
- Providing the body with energy.
Groups In Need of Drinking More Milk:
- Neonates: it is recommended depending on the mother’s milk or the artificial milk meant for the breast-fed.
- The elderly: as we grow in age, the skin or kidney health condition changes, this in turn weakens its ability to produce vitamin D and change it into the active or effective formula.
- The pregnant and those breast-feeding: are mostly in need of many vitamins, such as vitamin D which the children need to absorb the calcium and form bones.
- Fractures and after operations.
Factors Affecting Benefiting from the Milk:
- Having beverages and food containing caffeine, such as fizzy beverages, tea, coffee, and chocolate reduces the absorbing of calcium.
- Not getting enough intakes of vitamin C rich fruits such as citruses, as it is instrumental in absorbing the calcium from the milk.
Breaking down the Nutritional Elements in a Cup of Milk:
| Nutrients | Low-Fat Milk | Fat-Free Milk | Full-Fat Milk |
| Calories | 102 | 86 | 146 |
| Fats | 2mg | 0mg | 8 mg |
| Cholesterol | 12mg | 5mg | 24mg |
| Sodium | 107mg | 128mg | 98mg |
| Carbohydrates | 13mg | 12mg | 13mg |
| Sugar | 13mg | 12mg | 13mg |
| Proteins | 8mg | 8mg | 8mg |
| Dietary | 0mg | 0mg | 0mg |
Daily Needs of Calcium and Vitamin D for all the Age Groups:
| Age Group | Calcium Need Milligram/Day | Vitamin “D” Need Microgram/ Day | Daily Milk Amount |
| Birth- Six months | 200 | 10 | 800-1200 mil/Daily |
| Six Months- Year | 260 | 10 | 800-1200 mil/Daily |
| 1-3 years | 700 | 15 | Two Cups |
| 4-8 years | 1000 | 15 | Three Cups |
| 9-18 years | 1300 | 15 | Three Cups |
| 19-50 years | 1000 | 15 | Two Cups |
| 51-70- years (Women) | 1200 | 15 | Three Cups |