6 Ways That Drinking Milk Will Improve Your Health

6 Ways That Drinking Milk Will Improve Your Health

Drinking Whole Milk from Grass fed herds is one of the best ways to boost your health and Wellbeing.

Milk is one of the most nutrient rich foods.

This shouldn’t come as a surprise as nature created milk to fully nourish newborn animals.

A single Cup (1/2 Pint, 1/4 Quart, 1/4 Litre) of whole cow’s milk contains:

(RDA = Recommended Daily Allowance)

Calcium: 28% of RDA

Calories: 146

Fat: 8 grams

Phosphorus: 22% of RDA

Potassium: 10% of RDA

Protein: 8 grams

Riboflavin (B2): 26% of RDA

Selenium: 13% of RDA

Vitamin B12: 18% of RDA

Vitamin D: 24% of RDA

Milk is an essential source of vitamins and minerals, and can be a way to boost your consumption of nutrients that lacking in many populations. These include potassium, B12, calcium and vitamin D. Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).

Milk is also an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s which cab reduce your risk of diabetes and heart disease.

The nutritional content of milk varies, depending on factors like its fat content and the way the animals are raised and cared for.

As you would expect milk from Organic and Grass fed herds is the most beneficial to your health.

Milk is a Good Source of Quality Protein

Milk contains all of the essential proteins your body needs including those your body can’t make and has to get from your diet.

One Cup (1/2 Pint, 1/4 Quart, 1/4 Litre) of milk contains 8 grams of protein.

Protein is essential for many vital functions in your body, including growth and development, cellular repair and immune system regulation.

There are two main types of high-quality protein found in milk: casein and whey:

In cows milk Casein makes up 70–80% of the total protein content. Whey accounts for around 20%.

Whey protein contains the branched-chain amino acids leucine, isoleucine and valine which can  help build muscle, prevent muscle loss and provide fuel during exercise.

Several studies have shown that drinking milk is associated with a reduced risk of age-related muscle loss as well as greater whole-body muscle mass and better physical performance in older adults

Milk has also been shown to boost muscle repair in athletes. Several studies have shown that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and decrease muscle soreness.

Milk is a great, low cost natural alternative to highly processed sport drinks marketed toward post-workout recovery.

Drinking milk has long been associated with healthy bones.

Milk is high in nutrients that are essential for maintaining strong, healthy bones. These include calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2.

Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis and lower the risk of fractures, especially in older adults

Studies have also found that the protein in milk may protect against bone loss, especially in women who don’t consume enough dietary calcium (protein makes up almost 50% of bone volume and about 30% of bone mass).

Approximately 99% of your body’s calcium is stored in your bones and teeth and milk also contains the nutrients your body relies on to properly absorb the calcium you need. These include: vitamin D, vitamin K, phosphorus and magnesium.

Helps Prevent Weight Gain

Counter intuitively several studies have linked drinking whole milk (as opposed to semi and skimmed milk) to a lower risk of obesity.

Milk contains a variety of components that may contribute to weight loss and prevent weight gain.

For example, its high-protein content helps you feel full for longer and is known to prevent overeating by snacking

The conjugated linoleic acid and calcium in milk are believed to increase weight loss by promoting fat breakdown and inhibiting fat production and absorption by your body.

Many studies have found that people with a higher intake of dietary calcium have a lower risk of being overweight or obese.

Milk is a healthy, low cost food that’s easy to add to your Diet

Milk is a versatile ingredient that you can easily add to your diet.

Of course you can drink all the milk you need but you can also incorporate it in other foods:


Porridge, Oatmeal and Cereal.

Tea, Coffee and Hot Chocolate

Soups and Sauces

Rice Puddings


Yoghurt and Kefir

You May be able to enjoy natural milk even if you are lactose intolerant

Although milk is an essential dietary component for good health, many people can’t tolerate regular cow’s milk because they don’t produce enough lactase which is the enzyme needed to digest lactose, a sugar found in milk and dairy products. This make these people “lactose intolerant”.

Around 65% of the world’s population is thought to have some level of lactose intolerance.

If you are lactose intolerant and don’t want to use manufactured milk alternatives then there are other natural solutions you might want to investigate:

LACTAID® Milk may be a good choice if you’re avoiding milk due to lactose intolerance, it’s cow’s milk with added natural lactase. Lactase is the enzyme your body is lacking which makes you lactose intolerant.

Camel milk contains less lactose than cow’s milk, making it more tolerable for many people with lactose intolerance. One small study of 25 people with this condition found that only 2 participants had a mild reaction to 1 cup (250 ml) of camel milk, while the rest were unaffected.

Goats milk also contains less lactose than cow’s milk, However, those with mild intolerance may be able to enjoy moderate amounts of goat’s milk and its by-products, especially yogurt and cheese, since they contain significantly less lactose

People with severe lactose intolerance should avoid Camel and Goat’s milk, as they do contain lactose, just less than cow’s milk.

If you have to choose a manufactured nondairy milk substitute

There are a wide variety of nondairy milk alternatives, but bear in mind that many of these contain added ingredients like sweeteners, artificial flavors, preservatives and thickeners. They are nearly all far more expensive than natural milk. Try and stick to unsweetened varieties to limit the amount of added sugar in your diet.

Almond milk: A plant-based alternative that is lower in calories and fat than cow’s milk.

Coconut milk: Made from coconut flesh and water has a creamy texture and mild flavor.

Cashew milk: Cashews and water combined to make a naturally sweet and rich substitute.

Soy milk: Contains a similar level of protein as cow’s milk and has a mild flavor.

Hemp milk: Made from hemp seeds this milk contains high quality, plant-based protein.

Oat milk: A very mild in flavor and a thicker consistency, making it a great addition to coffee.

Rice milk: The least allergenic of all nondairy milks.

The Bottom Line

Milk is a nutrient-rich food that will benefit your health in so many ways. Farm fresh milk from grass fed herds is always the best choice.

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