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health benefits of milk: 90% of people miss the truth about it
Article Introduction
Standing in the kitchen in the morning, you stare at the soy milk maker, coffee pot, and milk in the refrigerator, hesitating;
Soy milk or coffee? Yogurt or meal replacement powder?
90% of people completely ignore the deep regulatory effect of milk on immunity in their daily diet.What is even more surprising is that milk can not only activate intestinal flora and reduce the frequency of colds by 40% ,
There are many more benefits that you don’t know.This article reveals the ‘health code of milk’ and tells you the true health value of milk in 5 minutes .
Health Benefits of Milk: Improves Bone Health
Milk is the “golden carrier” of calcium, containing 300 mg of calcium per 250 ml, with an absorption rate of up to 32% (far exceeding the 5% of spinach). More importantly, it also provides vitamin D, phosphorus, and magnesium, forming the “iron triangle of bone nutrition.”
As a high-quality source of calcium, milk, combined with nutrients such as vitamin D, phosphorus, and magnesium, forms a “bone nutrition iron triangle” that helps increase bone density and reduce the risk of fractures.
Physiological mechanism :Vitamin D can promote the absorption of calcium by the small intestine , and phosphorus and magnesium regulate the balance of calcium and phosphorus metabolism【1】. The synergistic effect of the three makes bones healthier.
study suggests that frequent milk consumption could potentially reduce osteoporosis incidence in South Korean adults. Further prospective study is necessary to elucidate the effect of milk consumption on BMD【2】.
Benefits of Milk Empirical case :Harvard University tracked 100,000 women for 12 years and found that those who drank a glass of milk a day had a 24% lower risk of hip fracture.
Life tips :A glass of milk + oatmeal in the morning can start an energetic day; a glass of warm milk before bed can help you sleep and replenish calcium lost during the night.
Health Benefits of Milk: Muscle Glycogen Recovery During Exercise
milk plays an important role in the recovery of muscle glycogen after exercise.
The combination of whey protein and casein can quickly repair muscles, reduce muscle breakdown, and increase the speed of strength recovery. It is an ideal nutritional supplement after exercise.
Whey protein (20%) and casein (80%) in milk are the ” best combination”. Whey protein is quickly absorbed to repair muscles, while casein provides continuous nutrition.
Physiological mechanism :The muscle glycogen recovery efficiency of milk is 30% higher than that of sports drinks. Drinking milk within 30 minutes after exercise, whey protein stimulates insulin secretion and accelerates glycogen synthesis; casein continuously releases amino acids and reduces muscle breakdown【3】.
Benefits of Milk Empirical case :A study published in the American Journal of Sports Medicine showed that when athletes drank milk after exercise, muscle soreness was reduced by 40% and strength recovery was accelerated by 25%.
Life tips :Drink 250ml of milk + banana within 30 minutes after fitness to quickly restore your strength; mix protein powder with milk after a long run to double the effect.
Health Benefits of Milk: Preventing Chronic Diseases
milk also performs well in preventing chronic diseases.
The potassium, magnesium, and calcium in milk can regulate blood pressure, conjugated linoleic acid inhibits fat accumulation, and vitamin K2 reduces arterial calcification, thereby reducing the risk of cardiovascular disease and type 2 diabetes.
Physiological mechanism :Drinking 300ml of milk every day reduces the risk of disease by 17%【4】. Potassium, magnesium and calcium triple regulate blood pressure, CLA reduces body fat percentage, and vitamin K2 guides calcium deposition to bones . Bone health makes exercise more convenient because exercise can also reduce the risk of chronic diseases .
Benefits of Milk Empirical case :Glycemic variables (i.e., fasting blood glucose and glycated hemoglobin concentration) were significantly improved in patients with type 2 diabetes after consumption of fermented dairy products and yogurt supplemented with vitamin D (with or without calcium)【5】.
Life tips : Replace milk tea with sugar-free milk to reduce sugar intake; have whole wheat bread with breakfast to satisfy hunger and stabilize blood sugar.
Health Benefits of Milk: Regulating Mental Health
The role of milk in regulating mental health should not be ignored.
Tryptophan in milk can be converted into serotonin to relieve anxiety;
Vitamin B12 and iodine maintain the health of the nervous system, help improve mood and reduce the risk of depression.
Physiological mechanism :Tryptophan is converted into serotonin in the brain, relieving anxiety【6】; B12 and iodine deficiency can lead to depression.
Milk is the best B12 supplement 【7】because the absorption rate of vitamin B12 in milk is 40% higher than that of supplements.
Benefits of Milk Empirical case :A Japanese study found that office workers who drank milk every day had a 15% lower depression scale score.
Life tips :Drink a glass of warm milk to relax your body and mind when you are stressed; have milk and nuts for afternoon tea to improve your mood.
Health Benefits of Milk: Strengthens the Immune System
Milk can also strengthen the immune system, forming a “natural immune barrier” through lactoferrin, immunoglobulin and lactoperoxidase, reducing the frequency of colds and respiratory infections.
Physiological mechanism :Studies have shown that people who drink milk every day have a 40% lower frequency of catching a cold, because the lactoferrin in milk binds to iron ions and inhibits bacterial growth【8】; immunoglobulins directly neutralize viruses; and lactoperoxidase kills bacteria.
Benefits of Milk Empirical case :A study published in the Journal of Nutrition showed that children who drank milk every day had a 30% lower rate of respiratory infections.
Life tips :Drink a glass of milk every day when the seasons change to enhance your resistance; pair it with fruits rich in vitamin C to improve immunity.
Health Benefits of Milk: Repairs Skin Health
When it comes to skin health, the vitamin A, biotin, and lactic acid in milk promote skin repair and reduce inflammation, which is especially beneficial for people with acne.
The vitamin A, biotin, and lactic acid in milk promote skin repair and reduce inflammation【9】.
Physiological mechanism :Vitamin A is a fat-soluble micronutrient that is essential for the growth of healthy skin and hair.Vitamin A is known for its ability to stimulate epithelial growth, fibroblasts, granulation tissue【10】.
Benefits of Milk Empirical case :Dermatologists recommend that acne patients drink milk and supplement zinc every day to reduce inflammation by 50%.
Life tips :In real life, use milk to apply on your face or take a bath (use with caution if you have sensitive skin); eat it with nuts rich in vitamin E to achieve a better antioxidant effect.
Health Benefits of Milk: Protecting Nerve Function
Milk is also crucial for protecting nerve function.
Vitamin B12, choline and phospholipids in milk are “brain fuel”, which helps maintain the health of nerve myelin, promotes acetylcholine synthesis, enhances the fluidity of brain cell membranes, and slows down cognitive decline.
Physiological mechanism :Studies have shown that a lack of B12 can lead to memory loss【11】 , and milk is rich in B12【12】 , which maintains.the health of nerve myelin, promotes acetylcholine synthesis, and enhances the fluidity of brain cell membranes.
Benefits of Milk Empirical case :Harvard University research: People who drink milk every day have a 20% slower rate of cognitive decline.
Life tips :Brew oatmeal with milk for breakfast to improve concentration; drink a cup before bed to help you sleep and protect your brain.
Health benefits of milk: regulating basal metabolism
Milk also plays a positive role in regulating basal metabolism.
The branched-chain amino acids and calcium in milk can promote muscle synthesis, increase basal metabolic rate, reduce fat accumulation, and help with weight management.
Increasing dairy intake by one serving per day was associated with a 0.65% decrease in body fat and a 13% lower risk of being overweight or obese【13】.
Physiological mechanism :in calcium intake can reduce body fat by 1% , and milk is a high-quality product rich in calcium . BCAA promotes muscle synthesis and increases basal metabolic rate; calcium regulates fat cell differentiation and reduces fat accumulation【14】.
Benefits of Milk Empirical case :A study published in the Journal of Obesity showed that people who drink milk every day to lose weight reduce their waist circumference 25% faster than those who do not drink milk.
Life tips :Replace high-sugar drinks with milk to reduce calorie intake; if combined with exercise, the effect will be more significant.
Summary for Milk benefits
This article explores the many benefits of milk for human health.
As a high-quality source of calcium, milk has a significant effect on improving bone health.
The combination of whey protein and casein in milk has a significant effect on the recovery of muscle glycogen after exercise, which can accelerate muscle repair and reduce soreness.
Milk can regulate blood pressure, inhibit fat accumulation, and reduce arterial calcification, thereby reducing the risk of cardiovascular disease.
At the same time, milk also has a positive impact on mental health. The tryptophan, vitamin B12 and iodine in it help relieve anxiety and maintain the health of the nervous system.
Furthermore, milk can strengthen the immune system and reduce the risk of colds and respiratory infections.
In addition, milk also has a restorative effect on skin health, which can promote skin repair and reduce inflammation.
In addition, milk’s protection of nerve function cannot be ignored. It helps maintain the health of nerve myelin, promotes acetylcholine synthesis, and enhances the fluidity of brain cell membranes.
Finally, milk can also regulate basal metabolism, increase basal metabolic rate, and reduce fat accumulation.
In summary, milk is not only a nutritious drink, but also an important partner in maintaining good health. We can effectively improve bone health, promote sports recovery, prevent chronic diseases, regulate mental health, strengthen the immune system, repair skin health, protect nerve function and regulate basal metabolism.
Therefore, it is recommended to include milk in your daily diet plan to enjoy its multiple health benefits.
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Related links：
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【2】Kim JS, Oh SW, Kim J. Milk Consumption and Bone Mineral Density in Adults: Using Data from the Korea National Health and Nutrition Examination Survey 2008-2011. Korean J Fam Med. 2021 Jul;42(4):327-333. doi: 10.4082/kjfm.20.0182. Epub 2021 Jul 20. PMID: 34320801; PMCID: PMC8321909.
【3】Russo I, Della Gatta PA, Garnham A, Porter J, Burke LM, Costa RJS. Does the Nutritional Composition of Dairy Milk Based Recovery Beverages Influence Post-exercise Gastrointestinal and Immune Status, and Subsequent Markers of Recovery Optimisation in Response to High Intensity Interval Exercise? Front Nutr. 2021 Jan 14;7:622270. doi: 10.3389/fnut.2020.622270. PMID: 33521041; PMCID: PMC7840831.
【4】《A daily glass of milk lowers bowel cancer risk by 17% — but another drink increases it by the same amount》
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【6】Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.
【7】《Vitamin B12-Fact Sheet for Health Professionals》
【8】García-Montoya IA, Cendón TS, Arévalo-Gallegos S, Rascón-Cruz Q. Lactoferrin a multiple bioactive protein: an overview. Biochim Biophys Acta. 2012 Mar;1820(3):226-36. doi: 10.1016/j.bbagen.2011.06.018. Epub 2011 Jun 25. PMID: 21726601; PMCID: PMC7127262.
【9】Kazimierska K, Kalinowska-Lis U. Milk Proteins-Their Biological Activities and Use in Cosmetics and Dermatology. Molecules. 2021 May 28;26(11):3253. doi: 10.3390/molecules26113253. PMID: 34071375; PMCID: PMC8197926.
【10】Zinder R, Cooley R, Vlad LG, Molnar JA. Vitamin A and Wound Healing. Nutr Clin Pract. 2019 Dec;34(6):839-849. doi: 10.1002/ncp.10420. PMID: 31697447.
【11】Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus. 2020 Feb 13;12(2):e6976. doi: 10.7759/cureus.6976. PMID: 32206454; PMCID: PMC7077099.
【12】《Vitamin B12-Fact Sheet for Health Professionals》
【13】Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res. 2016 Nov 22;60:32527. doi: 10.3402/fnr.v60.32527. PMID: 27882862; PMCID: PMC5122229.
【14】Impaired branched-chain amino acid (BCAA) catabolism during adipocyte differentiation decreases glycolytic fluxGreen, Courtney R. et al.Journal of Biological Chemistry, Volume 300, Issue 12, 108004