A healthy body keeps a doctor away. Include milk in your diet routine to get impressive nutrients thatwill keep your body fit. Milk is highly rich in various nutrients, including proteins, vitamin D, and calcium.

Your body needs a healthy diet to flourish. In most cases, your diet should include foodstuffs, beverages, and fruits. Milk contains various nutrients,explaining why peopleinclude it in the diet. Milk is naturally obtained from mammals, including cows, sheep, goats, camels. Also, human beings produce milk for their infants. The nutrient content of the milk helps the body grow. However, milk can also be harmful to your health if consumed in plenty.The various healthy types of milk include coconut milk, almond milk, hemp milk, soy milk, and flax milk.

Milk and Its Products

The health benefit of milk in the body depends on the personal taste and the type of milk you take. Pasteurized milk can fit all tastes and preferences because it has low fat, high proteins. Also, it does not contain unnecessary additives that may compromise your health. On the other hand, flavored milk containstoo many sugars that can be unhealthy. Cow milk can be saturated,fresh, lactose-free, fat-free, or fortified with an addition of omega 3s. Similarly, you can find them as raw, hormone-free, ororganic.  With a pool of options to choose from, you can take milk according to your preferences and tastes.

Milk Alternatives

Some people may not consume cow milk because of allergies, environmental or ethical reasons. Since milk is important to humanhealth, some alternatives provide similar nutrients to meet the needs of everyone.

Milk substitutes include oat, hemp, coconut, soy, and almond. Soy products fortified with vitamin A & D and calcium have the same nutritional value as dairy milk. Other milk substitutes are made from plants, but they cannot be compared to dairy milk or soy milk.

Health Benefits of Milk

Milk, whether fresh or fortified, contains many science-backed healthy nutrients. Here are the health benefits you get from milk consumption.

MaintainsHealthy Bones

Milk contains calcium which is vital for forming strong bones, teeth, nerve signals, and muscle movement. Milk consumption is recommended by health experts to prevent osteoporosis andbone fracture. Cow’s milk is a great source of calcium, and it’s all-natural. Fortified milk contains vitamin D, which is also essential in the formation of strong bones.

Protects the Heart

Potassium is among the important nutrients one can get from milk. Potassium helps in the dilation of blood vessels, regulating high blood pressure. When you take potassium in plenty and reduce salt intake, chances are the high blood pressure will reduce to healthy levels. This will help in prevents the risk of getting stroke and heart diseases.

Prevents Cancer

Milk contains vitamin D and calciumthat help in cancer prevention.Calcium provides protection in the gut lining, reducing the risk of getting colon or rectum cancer. However, excessive calcium intake should be avoided as it may result in prostate cancer. Vitamin D plays an important role in regulating cells growth. This, in turn, lowers the chances of getting colon cancer and breast cancer.It is also important to note that excess vitamin D in the body can result in pancreatic cancer.

Lowers Depression

Healthy levelsof vitamin D enhanceserotonin production. The serotonin hormone is associated with sleep, mood, and appetite. Studies show that vitamin deficiency can cause depression.However, the right intake of vitamin D can help manage the symptoms of depression.  Cow’s milk is also fortified with vitamin D by the manufacturers.

Enhances Formation of Muscles

Cowmilk is responsible for calf’s higher growth rate, confirming that the results are strong muscles if you consume cow’s milk. Cow’s milk is one of the leading protein sourcesthat containsimportant amino acids.  Saturated milk is a great energy source that preventsusing muscle mass to power the body’s functions. Milk containing lowfat is ideal for people with different needs and preferences.

Improves Knee Osteoarthritis

Knee osteoarthritis has no cure. However, studies show that milk can help reduce the progression of knee osteoarthritis.

Food for the Brain

Glutathione is a powerfuloxidant of the brain. Studies show that when the elderly consume plenty of dairy products, the body produces more glutathione hormone. For thatreason, the elderly should take at least three servings of milk and its products per day.

 Initiates Weight Loss

People who want to lose weight should take milk with low-fatcontent. Skimmed milk is the best when it comes to low-fat content. However, one should be mindfulof the daily calorie intake when consuming milkwith high-fat content.

The Bottom Line

Fresh cow’s milk is a rich source of vitamin D, calcium, and proteins. The nutrient content in the milk helps our bodies to grow. Milk is naturally obtained from animals and plants. Milk can be harmful to your health if taken in plenty. The best alternatives to cow milk include coconut, almond, hemp, soy, flax, and goat milk. Take milk with low-fat content,including skimmed milk, if you want to lose weight.  Take dairy products thrice a day to keep your muscles, heart, brain healthy. Milk products are available in various types, allowing you to choose depending on your preferences and tastes.

Julia Davis

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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