Healthy Diet And Weight Control
Milk and Dairy Products
Milk is an opaque white liquid produced by the mammary glands of mammals. It provides the primary source of nutrition for young mammals before they are able to digest other types of food. Milk contains significant amounts of saturated fat, protein and calcium as well as vitamin C.
Human milk is the poorest in protein and calcium but the richest in monounsaturated fatty acids and polyunsaturated fatty. These fatty acids are necessary for the development of the human brain.
Human milk is the best type of milk for babies especially below 6 month of age.
1. What are the other advantages of taking milk?
• It’s the most complete single food.
• Contains nutrients of great nutritional value such as protein, calcium which are necessary during period of rapid growth.
• Certain amounts of vitamin A, very little D, E, K. Hydro-soluble vitamins generally are also present in moderate amounts, but vitamin B12 is present in abundance.
• All known minerals and trace elements are available in milk.
• Useful in tissue building and therefore important in children’s diet.
• The regular use of milk during periods of bone development (adolescence) contributes to avoiding osteoporosis later in life.
• Women who drink milk in place of flesh foods have higher bone density and lower incidence of osteoporosis than those who eat animal foods.
2. Is it true that adults should not drink milk at all?
• No! Adults can drink milk in moderation but they should be careful of its liberal use and learn to use no-fat milk/skim milk.
• Moreover, because of its high fat content (and most of the fat in milk is saturated), whole milk is not recommended for adults.
• Sodium is present in rather high amounts. Just a litre would produce the RDA of 500mg. Milk and dairy products should therefore be used with caution in cases of arterial hypertension or low cardiac output.
• The prevalent protein in milk (casein) raises cholesterol level when it’s eaten in place of vegetable proteins.
3. Is it good to drink a lot of milk to relieve ulcer pains?
• Currently, liberal use of milk is discouraged in cases of ulcer. It has been shown that although it momentarily relieves acidity, it stimulates a rebound effect resulting in the secretion of even more stomach acid.
4. What are the healthy alternatives to cow-milk?
• Soy milk,
• Almond milk,
• Oat milk.
• Yoghurt: It provides numerous health benefits including increasing immune defences; because of the bacteria it contains not because of its milk content. It’s the most healthful of all dairy products.
Conclusion: Milk is a complete single food very good for children and adolescents during the period of bone development. Adults should note however that milk and other dairy products are not compulsory and one can enjoy good health without them.