The health benefits of milk, a storehouse of calcium and protein, and the harm it can cause in some people are as follows.
Benefits of milk:
Bone and tooth health: Calcium, phosphorus, and vitamin D in milk strengthen bones and prevent diseases like osteoporosis (bone loss).
Muscle building: Milk contains high-quality protein (Whey & Casein). This helps strengthen muscles and rebuild cells.
Provides good sleep: The amino acid ‘tryptophan’ in milk calms the brain and helps you get a good night’s sleep.
Heart health: The potassium in milk helps control blood pressure. Consuming skimmed milk in moderation is good for the heart.
Side effects:
Lactose intolerance: Many people find it difficult to digest lactose, the sugar in milk. This can cause bloating, gas, and diarrhea.
Acne and skin problems: Some studies suggest that certain hormones in milk can increase oiliness of the skin and cause acne.
Obesity: Drinking too much full-fat milk can lead to increased calorie intake and weight gain.
Infections and adulteration: Milk from hormone-injected cows and milk with preservatives can cause hormonal imbalances and other serious diseases.
Things to note:
Dosage: One or two glasses of milk a day is plenty for an adult.
Substitutes: Yogurt and buttermilk can be used for those who are uncomfortable with milk. Plant-based milks (almond milk, coconut milk) are also good options.
Timing: Those with digestive problems should avoid drinking milk at night and consume it during the day.