Benefits And Harms Of Consuming Milk And Dairy Products

Milk and dairy products are foods that are important for the proper functioning and health of our body. In recent years, the consumption of these products has provoked conflicting opinions among nutritionists and nutritionists.

Experts at the World Health Organization recommend regular consumption of milk and dairy foods from early childhood to old age. Despite the indisputable evidence of the importance of milk, there are doctors and nutritionists who believe that dairy products have a harmful effect.  

Milk and dairy products as a valuable source of nutrients

Milk is a staple food for all newborn mammals, including humans. There are differences in the composition of different types of milk that are used by humans for food. 

In the daily diet, animal milk is an indispensable source of high quality protein and the most easily digestible calcium. It contains phosphorus, certain amounts of many other minerals, but is poor in iron. The whole spectrum of vitamins can be found in milk, and its importance as a supplier of vitamin B2 is the greatest.
Studies to date have shown that insufficient intake of milk and dairy products leads to insufficient intake of calcium and vitamin B2. Whole milk is also a source of significant amounts of fat. In order to maintain our beautiful figure and at the same time not to deprive ourselves of dairy products, milk with reduced fat content can be found on the market - semi-skimmed (2-1%) and skimmed milk (0.1%).

Milk is a perishable product that spoils quickly, so people have found a way to make it more stable and resilient. Using different types of lactic acid bacteria, fermentation processes are induced and a variety of dairy products are produced. Lactic acid microorganisms are well known, which, developing in milk, change it and it acquires new taste, nutritional, biological and even medicinal properties.

Importance of milk and dairy products for health

Nutritionists agree that milk and dairy products are the best source of easily digestible calcium. This mineral is vital for building bones and teeth. Lack or insufficient intake of milk and dairy products increases the risk of osteoporosis. This disease is characterized by low bone mass and disorders in the structure of the bones, leading to their easy fragility even with minor injuries.

Yogurt containing live lactic acid bacteria, as well as other yogurt products have a beneficial effect on health and belong to the so-called probiotics. Probiotics are products containing live microorganisms that have a very beneficial effect on health. Lactic acid bacteria have strong antimicrobial activity and inhibit the growth of harmful microbes in food and intestines.

Lactic acid bacteria improve digestion, stimulate intestinal peristalsis and help with constipation. Bacteria found in yogurt improve immunity, reduce cases of hypersensitivity and lactose allergy. Lactic acid bacteria reduce the risk of atherosclerosis because their action lowers blood cholesterol.

Animal experiments have been performed, which have shown that these bacteria reduce the amount of carcinogens and enzymes in the rectum.  

In fermentation processes caused by lactic acid bacteria, milk proteins form bioactive peptides, which have been found to lower blood pressure, stimulate immunity and reduce blood clots. Calcium, which milk and dairy products are so rich in, also lowers blood pressure.

Milk and dairy products reduce the risk of developing dental caries. Milk is alkaline and neutralizes the acids that are produced during the fermentation of sugars in the mouth and destroy tooth enamel. The lactic acid bacteria in yogurt suppress the growth of microorganisms in the oral cavity that cause fermentation. Cheeses have a protective effect due to their high content of calcium, protein and phosphorus.

Adverse effects of dairy consumption

In addition to countless benefits, dairy products can also have harmful health effects. Butter, cream, whole milk and cheese are high in fat and calories. They are a source of saturated fatty acids in the diet and excessive consumption increases the risk of overweight and obesity. Some doctors have linked the consumption of high-fat dairy products to a higher incidence of cardiovascular disease and prostate and kidney cancer. Therefore, nutritionists recommend the consumption of milk with a fat content below 2%, low-fat cottage cheese and cheese, limiting butter and cream.

Although rare, deficiency of the enzyme lactase, which breaks down milk sugar, has been reported. This condition is more common in the elderly and relatively rare in children. The lack of the enzyme is associated with various complaints - stomach cramps and pain, gas, disorder. When such a problem is found, doctors recommend stopping the consumption of dairy products and especially fresh milk. In some cases, it is necessary to limit the cheese, despite the fact that it has minimal amounts of milk sugar. When taking preparations containing the enzyme, patients can tolerate milk and dairy products.

Allergists and pediatricians warn that early cessation of breastfeeding and the introduction of milk before the 9th month increases the risk of developing a milk allergy. Observations show that goat's milk is closest to breast milk and causes fewer allergies than cow's milk. High consumption of milk (1 liter per day and more), especially from young children can lead to anemia. The reason is that milk is poor in iron and its excessive consumption does not allow for the intake of sufficient amounts of other foods, good sources of this mineral. Early introduction of milk and its high consumption in early childhood increase the levels of antibodies to cow's milk and increase the risk of developing the autoimmune disease insulin-dependent diabetes in children who have a parent with this disease.

Milk protein cheese produces the amine tyramine, which can cause migraines in some people.