Is Milk Good For The Human Body – If you were around in the 1990s, you may remember dozens of quirky magazine ads featuring A-list celebrities with thick milk mustaches. In the years since then, dairy alternatives have grown and become popular – but whatever happened to good old-fashioned dairy milk?

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Is Milk Good For The Human Body

These days, there is a long debate about whether dairy is really necessary in our diet. There are undeniable benefits to consuming cow’s milk and milk-based products, but some people question whether they outweigh the negatives.

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“Diet trends have evolved over the years, and many people have shifted toward Paleolithic and ketogenic eating styles,” says registered dietitian Julia Zumpano, RD, LD. “Dairy is not a foundational component of any of those diets, which has led to some questions about whether dairy is safe and intended for human consumption.”

Milk contains 18 of the 22 essential nutrients, making it a nutritional rock star and an easy and effective way to get a long list of vitamins and minerals. It is particularly rich in calcium and protein, which are key elements in the y diet.

“Calcium and protein are the main sources of nutrition we get from milk and other dairy products,” says Zumpano, “but milk also contains other vitamins and nutrients that provide various benefits to the body.”

Dairy milk is a good source of magnesium and vitamin A, which the U.S. What the Office of Disease Prevention and Promotion calls “shortfall nutrients” — nutrients that most Americans don’t get enough of. (Calcium is also a deficient nutrient.) It’s also a good source of:

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“All the structural components of our body, including muscles, tissues and bones, are maintained through the consumption of y vitamins, minerals, micronutrients and macronutrients,” says Zumpano. “They play a role in our totality from head to toe.”

You may associate milk with strong bones (old marketing campaigns really did!), and for good reason. Milk is a great source of calcium, an essential mineral that your body cannot make on its own and must get from the food you eat.

“Calcium is needed for strong bones and teeth, and it helps your body maintain muscle movement, blood clotting and nerve signaling,” explains Zumpano. Strong bones help reduce osteoporosis (loss of bone mass) and your risk of fractures.

U.S. According to the Department of Agriculture (USDA), here’s how much calcium you’ll find in a cup of cow’s milk, depending on the type:

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Most adults need 1,000 to 1,200 mg of calcium per day, so a cup of dairy milk will go a long way to get you there.

“But calcium isn’t the only thing that builds strong bones,” notes Zumpano. “We know calcium does that, but more and more, we’re finding that other nutrients are involved, including vitamin K2 and vitamin D. And milk is a good source of both.”

Milk is a good source of high-quality protein, with 8 grams of protein per cup. “This is especially helpful if you struggle to get enough protein,” says Zumpano.

Your body needs protein to build and repair cells in your muscles, bones, and skin. It’s also important for oxygenating your red blood cells, regulating your hormones, speeding up exercise recovery, and more.

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Even better, milk is considered a complete protein, meaning it contains all nine essential amino acids that your body can’t produce on its own.

Some studies show that drinking dairy regularly can help control diabetes (although the greatest benefit comes from low-fat milk, especially yogurt).

“Getting your carbs from low-fat milk or yogurt is beneficial because protein lowers glucose (your blood sugar) rates when compared to a low- or no-protein carb,” Zumpano explains. “Milk is certainly more beneficial than some other carbohydrate sources, such as refined breads, flour, rice and refined grains.”

Small humans have large nutritional requirements and milk is packed with so many essential nutrients that it is considered an essential part of a child’s diet.

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“We encourage young, growing children to drink milk as they transition away from breast milk or formula,” Zumpano said. “It’s a foundational drink for kids because it meets many of their nutritional needs.”

Milk is inherently calorie-dense and high in natural sugar, so depending on the type of milk you choose and how much you drink it, you could be consuming too much of both.

Not sure the difference between 1% and 2% milk? Those percentages indicate how much milkfat — the fat portion of milk — it contains. The higher the percentage, the more grams of fat that type of milk contains.

These USDA statistics break down the four most common types of dairy milk and how much fat and calories you’ll find in one cup (8 ounces):

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Importantly, they all contain the same amount of other nutrients, so if you choose the low-fat variety, you’re not missing out on any of the good stuff. It’s worth making the switch, Zumpano says. “We generally recommend eating low-fat dairy products, including milk, yogurt and cheese.”

The exception is children under 2 years of age. Young children need whole milk fat for brain growth and development.

“After age 2, you can choose low-fat milk or continue with whole milk based on your child’s growth and development,” adds Zumpano.

Yes. Organic milk comes from cows that have not been treated with antibiotics or growth hormones, and the cows that produce it must spend at least 30% of their time on pasture.

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“Organic milk avoids the hormones and other unnecessary additives to dairy that we’re trying to avoid,” Zumpano said. “You can also find milk that isn’t organic, but says on the label that it comes from cows that aren’t given growth hormones.”

And here’s a nutritional bonus: Grass-fed cows are thought to produce milk rich in omega-3 fatty acids, which support your digestive and immune systems as well as the heart, brain, and eyesight.

Above all, it’s important to pay attention to how your body responds to the dairy you eat, including the types and amounts, Zumpano says.

“Be mindful of how much you’re consuming,” she continues. “A lot of times, if you have symptoms or side effects, you’ll see them become more severe with more use. So, try to keep your use low and know what your personal threshold is.

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Here are some potential downsides and reasons to be careful when it comes to dairy:

Milk consumption also increases the risk of certain cancers, such as prostate and endometrial, possibly from growth hormones.

“When we look at cancer risk, we’re really looking at the fat in dairy, which contains estrogenic hormones,” Zumpano explains. These hormones increase the risk of prostate and endometrial cancer but a

On the other hand, the use of synthetic growth hormones often given to cows increases the risk of prostate, endometrial and colorectal cancer.

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“Cows given these hormones are at risk of infection, so they are usually given antibiotics,” Zumpano noted. “This raises concerns about promoting antibiotic resistance, which has yet to be confirmed in humans.”

She says the best way to avoid these risks is to buy organically raised dairy products, since they come from cows that aren’t treated with hormones and antibiotics. If this is not an option for you, it may be best to reduce your overall consumption of milk and milk products, due to cost or availability.

Whole milk and 2% milk, in particular, are high in saturated fat. Eating too much saturated fat can cause more plaque (cholesterol and fat) to build up in the lining of your arteries, making it harder for blood to flow through your body. It increases your risk of heart disease.

“We know that saturated fat raises your LDL level, or ‘bad cholesterol,’ so if you consume large amounts of this type of milk, it really adds up,” Zumpano says.

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Cheese is another contributor to raising LDL, so it’s important to consider not only how much milk you’re drinking, but also how much dairy you’re consuming in general, including whole milk cheeses, butter, and cream. All of them are high in saturated fat.

It’s common for beauty buffs to swear that cutting dairy out of their diets has cleared up their acne. But what is the real connection?

“We still don’t know exactly how dairy contributes to acne,” notes Zumpano, “but many people dealing with chronic acne find that when they cut back on dairy, their skin improves.”

Researchers still don’t understand why. But it is clear that there is some real connection between dairy products and acne.

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“If you’re struggling with acne, try cutting dairy out of your diet for a few weeks to see if your skin clears up,” advises Zumpano. “That will help you

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