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Health Benefits Milk and Variety


Milk has long been associated with good health and is one of the most widely consumed beverage world the United States and Europe. Milk can be derived from many different species of animals such as cattle, sheep, camel , or goat. There are also "Milk alternatives" such as soy milk , almond milk, hemp milk, and much more. Even cow's milk also come in many varieties including strawberry flavor, chocolate, lactose-free milk, milk with added omega-2, low-fat milk, and so on.
Milk
Details of nutrients depending on the fat content of milk. A cup of milk (1 serving) with 32.5% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrates and 8 grams of protein. A cup of nonfat milk or skim milk contains about 86 calories, 0 grams of fat, 12 grams of carbohydrates, and 8 grams of protein. Almost all types of milk contains important nutrients , some of which are:

Calcium
Dairy products including milk itself is one of the best sources of calcium. Calcium has many roles in the body, but its main role is to maintain healthy bones and teeth. Calcium is also important to overcome the blood clotting and wound healing, maintaining blood pressure to remain normal, and muscle contraction, including the heartbeat. One thing that is important is combining food or drinks rich in calcium with vitamin D source, because vitamin D helps the small intestine to absorb calcium. There are at least 306 milligrams of calcium in one cup of skim milk.

Choline
Milk is also one of the best sources of choline, essential nutrients that contribute to help sleep, muscle movement, learning and memory. Choline helps maintain the structure of cell membranes, helps the transmission of nerve impulses, helps the absorption of fat, and reduce inflammation.

Potassium
Intake of potassium are high also associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, maintain bone mineral density and decrease the risk of kidney stone formation. High potassium intake was associated with a 20% reduction in risk of death from all causes. The recommended daily intake of potassium for all adults is 4700 mg per day.

Vitamin D
Vitamin D is important for bone health, helps in the formation, growth, and repair bones. Vitamin D also plays an important role in calcium absorption and immune function. Vitamin D deficiency has been linked to osteoporosis , depression, chronic fatigue, muscle pain, PMS, hypertension, breast cancer and colon cancer.

Other Ingredients
Milk also contains magnesium, phosphorus, vitamin A, riboflavin, vitamin B-6 and vitamin B-12 .
The benefits of milk for health. With the presence of a number of essential nutrients in it, it makes the milk has an important role on the health of the human body. As for some of the potential health can be obtained from milk are:

Bone Health
Many people who have heard that milk is good for bones. It was thanks to the role of calcium and vitamin D. However, it should also be balanced with a healthy diet as a whole, as well as calcium and vitamin D alone is not enough to prevent osteoporosis. Physical activity or exercise regularly, do not smoke, eat foods high in potassium and low in sodium also contribute to bone health as a whole as well as decrease the risk of osteoporosis.

Helps maintain a healthy heart and lower blood pressure
Increased intake of potassium can play a major role in increasing vasodilation and lowering blood pressure. Vasodilation refers to the dilation of blood vessels, the opposite of vasoconstriction which is a narrowing of blood vessels. When the blood vessels dilate, increasing blood flow due to a decrease in vascular resistance. Therefore, dilation of the arteries (mainly arterioles) will lower blood pressure.

Increased intake of potassium along with a decrease in sodium intake is a change in diet the most important because it can reduce the risk of heart disease, according to Mark Houston, MD, MS, a clinical professor of medicine at Vanderbilt Medical School.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of dying akbiat ischemic heart disease compared with those lacking potassium intake (about 1000 mg per day). Potassium can be obtained from milk, oranges , tomatoes , spinach, bananas , prunes, yogurt , and so forth.

Reduce the risk of cancer
The risk of colorectal cancer mortality is highest in the region at least receive sunlight. Several studies have shown that one reason for this is that vitamin D may play an important role in regulating cell growth and protection against cancer.

According to the National Cancer Institute, "Although inconsistent, the overall results of the study support an association between higher calcium intake with colorectal cancer risk reduction". On the other hand, some studies have shown that increased intake of calcium and lactose from dairy products can help prevent ovarian cancer.

Prevent depression and improve mood
Sufficient levels of vitamin D may support the production of serotonin, a hormone associated with mood, appetite, and sleep . Vitamin D deficiency has been associated with depression, chronic fatigue, and PMS.

Build muscle and lose weight
Milk is a natural source of high quality protein . Maintaining a healthy amount of muscle is very important to support metabolism and contribute to the reduction and weight maintenance . Foods containing proteins needed to maintain or increase muscle mass. Milk protein supports muscle growth and repair. Based Today's Dietitian, a recent analysis of approximately 20 clinical trials showed that the increase in milk intake can increase muscle mass and strength during resistance training in adults.

A note
Lactose intolerance is a condition in which a person does not have the enzymes to break down the sugar found in milk in order to be digested properly. People with lactose intolerance may experience flatulence or diarrhea when consuming milk and other dairy products. Lactose-free milk drink that has been added enzymes to aid the digestion of lactose can alleviate or eliminate these symptoms.

Different milk allergy and lactose intolerance refers to an abnormal immunological reaction, in which the immune system produces antibodies allergy antibody called immunoglobulin E (IgE). These antibodies produce allergy symptoms such as wheezing, diarrhea, or vomiting. Milk allergy can be realized in the form of asthma , eczema (itching), rhinitis (inflammation of the nose), and indigestion.

Eating too much potassium (potassium) or phosphorus, both of which contained quite high in milk, can be dangerous for those who are not fully functional kidneys. If the kidneys can not remove potassium or phosphorus excess , it can be fatal.

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