The journey with milk starts very early in life and continues for a very long time. Its versatility makes it the most common food item in an average household. Not only is it easily available, it is easy on the wallet and does great good to your body.
The following is a nutritional chart for milk. All details are per 100 Ml. The values are based on a daily 2000 calorie diet. The value may be higher or lower depending on your consumption.
- Calories- 42
- Total Fat- 1 gram
- Cholesterol- 5mg
- Sodium- 44 mg
- Potassium- 150 mg
- Carbohydrate- 5 grams
- Fibre- 0 grams
- Sugar- 5 grams
- Protein- 3.4 grams
- Vitamin B12- 8% of daily recommended dose
- Calcium- 12% of daily recommended dose
- Magnesium- 2% of daily recommended dose
A word of caution: Refrain from using milk if you are highly lactose intolerant. It will do more harm than good.
Discover 20 Health Benefits of Drinking Milk!
1. Strong teeth
Milk contains calcium which strengthens teeth and reduces the chance of periodontal ailments. The calcium strengthens the enamel which is the protective layer over teeth.
Drink two glasses of milk daily for stronger teeth.
2. Milk for sunburns
Milk has cooling properties that can soothe even the nastiest sunburns. Apply cold milk directly over the sunburn and feel the sunburn reduce significantly. You can also freeze milk in an ice tray, and use it to avoid the mess.
3. Milk for smooth skin
Raw milk is a great facial toner. It cleans and minimises the pores, leaving your skin soft and supple. Put some raw milk on a cotton ball and apply it evenly on your face and neck. Wash it off with warm water.
4. Milk for great hair
The protein in milk is beneficial for softer, shinier and healthier hair. Use it instead of a chemical conditioner and see great results. It nourishes the scalp from root to tip leaving you with great hair that you’ll love to flaunt.
5. Milk for growth and muscle building
Animal milk is a great source of protein which is extremely helpful in muscle development and growth. Drinking milk every day is really important for people who have an active lifestyle as it the easiest source of dietary protein.
6. Milk for stress relief
Milk contains an essential protein called lactium, which is capable of lowering blood sugar level and controlling the secretion of cortisol, a hormone which is released when the body is stressed. During times of stress, drink a glass of warm milk to reduce the stress build-up.
7. Reduces PMS symptoms
Milk contains nutrients that are capable of suppressing PMS symptoms in women. Pre-Menstrual syndrome (PMS) refer to emotional and physical symptoms that occur a week or two before the woman starts menstruating. A glass of warm milk helps reduce these symptoms.
8. Strengthens immune system
Raw organic milk is rich in useful bacteria that help to strengthen the immune system. Pasteurization kills this essential bacteria, thus it is important to consume raw organic milk.
9. Great during a cough and cold
Mixing a teaspoon of turmeric with hot milk is a great way to soothe your sore throat, body ache, and cold. The healing properties of turmeric will have you up and run in no time!
10. Reduce stomach inflammation
Milk is not only limited to cows. Goat milk too has great benefits.
Unlike cow milk, goat milk actually helps reduce the burning sensation due to its unique enzymatic makeup.
11. Curbs hunger
Goats milk is more nutrient dense than cow’s milk. It is also heavier than cow’s milk which means that consumption of the same amount of milk will keep you fuller for long. What this means is the reduced urge to eat something, which will, in turn, help you to keep off the unwanted pounds.
12. Buffalo milk for weight gain
This one is for all the people who want to gain some weight. Buffalo milk has more fat and more calories than cow milk which makes it a great alternative for people who are actually looking forward to putting on some weight.
13. Lighten dark lips
If you suffer from dark lips, Fresh raw milk with ground saffron is the solution. Topical application of this concoction on your lips will lighten your lips, making them soft and beautiful.
14. Prevent hiccups
Hiccups can be really annoying and can actually make you feel miserable. Drinking hot milk relieves you of the hiccups.
15. Reducing pimples, scars, and pustules
Milk is great for reducing pimple scars, pimples, and pustules. Massage your face gently with warm milk, and wash face off with cold water.
16. Milk for tired eyes
Milk relieves redness of the eyes, under eye puffiness and tired eyes. Dip a cotton ball in cold milk and keep it on your eyes. You will surely feel a calming relief.
17. Milk for piles
Curdle goat milk overnight (250ml) and blend it with an equal amount of carrot juice. Drink this mixture if you are suffering from piles. Specifically suggested if you suffer from bleeding piles.
18. Milk for a good night’s sleep
Milk contains Tryptophan, a sleep inducing amino acid.
Having a glass of warm milk at night will enable you to sleep better. It is a good option for people suffering from insomnia and sleep deprivation due to stress.
19. Milk against colon Cancer
Milk and other dairy products are great for people suffering from Colon Cancer. Tests are still being conducted as to study the potency of milk against colon cancer.
20. Strong bones
We left the best one for the end. The high calcium content reduces the risk of bone fractures and skeletal injuries in both adults and children. Daily consumption of milk is required to keep the bones strong and healthy.
Best way to drink milk:
Have warm milk instead of cold raw milk. Raw milk is harder to digest and contains more lactose, which causes intolerance in some people. Add condiments like clove, saffron, turmeric, nutmeg for enjoying the extra goodness.
Best time to have milk:
Healthy food may not always be healthy at all times. There are very specific times when you should have a certain food. Your body responds to food differently at different times.
- Morning: Not advisable as it is heavy to digest
- Afternoon: promotes strength in old people; helps to alleviate medical conditions such as urinary calculi or stones
- Evening: beneficial for the eyes.
- Night: reduces tiredness and helpful for inducing good sleep.
Some important things to keep in mind:
Before you include anything to your diet on a regular basis, there are a few things that you should always keep in mind before you take a glass of milk.
- Avoid milk if you are suffering from weak digestion, cough, loose bowel movements, fever, and intestinal worms.
- Never take milk during meals as it is difficult to digest. Consume it separately and make sure it is warm, for easier digestion.
- Cold milk, combined with unsuitable foods will prove to be harmful to health. For example, milk and chocolate is a bad combination for people suffering from oxalate kidney stones.
- Milk and eggs are a combination that should be avoided, as the difference in protein structure makes it harder to digest.
- Milk and watermelon is a bad combination. It causes gas and irritation in the stomach.
- Ayurveda says that milk and bananas are a bad combination as they slow down your digestive process.
- Should be avoided by people who are lactose intolerant.
- Do not drink milk that has been stored for more than 1 day. It curdles giving it an unpleasant odour and a sour taste which is capable of making you sick.
What happens when you consume stale milk?
Like all other foods, milk to has a short shelf life. If refrigerated, milk can be consumed within one full day. If left out in the open, it splits and begins to curdle. In India, milk is deliberately curdled to prepare fresh curd, but it is closely monitored and then refrigerated.
Stale milk causes indigestion, nausea, and fever. It can also cause food poisoning and stomach cramps.
So should you throw away the spilt milk? OBVIOUSLY NO!
There are ways you can utilise the sour milk. Make homemade paneer (cottage cheese), you can use mildly sour milk for baking. The taste wouldn’t be so evident. Also, the cake will ferment better.
Sour milk also makes a great face pack due to the probiotic bacteria. Apply it on your face in place of chemical face packs.
How much milk should you have in a day?
For women: females between 19-50 years of age need about 1000 mg of calcium every day. It increases to about 1200mg after 50. 3-4glasses of milk is enough to meet this daily requirement
For Men: Males between 17-90 need about 1000mg of calcium daily and after 70 it increases to 1200mg. It is thus the same for males as well.
For children: Children between 1-3 years old need about 500 mg, 4-8 years old need about 700mg and 9 years onwards it increases to 1300mg irrespective of gender. Thus 3-4 glasses of milk should be consumed to meet this requirement.
There you are! Everything you want to know about milk, the good and the bad. Time to add it to your pantry list!