Benefits And Harms Of Fresh Cow's Milk

Cow's milk has been a staple in the diet of many people for millennia. It is rich in nutrients. It is produced by female mammals to feed their young. The most commonly consumed types of milk come from cows, sheep and goats. The most consumed is fresh cow's milk.

Cow's milk is superior to all other natural products in chemical and biological properties. According to modern statistics, it contains over 200 of the most important ingredients: 20 amino acids, over 40 fatty acids, 25 minerals, lactose, trace elements, all types of vitamins that are known so far and other substances needed to maintain normal viability. of the organism.

Nutritional composition of fresh cow's milk

Nutritionists believe that dairy products should provide 1/3 of the required daily amount of calories. Scientists have calculated that two glasses of milk a day is enough to provide 30% of the required amount for adults of protein, 50% of potassium, 75% of calcium and phosphorus. The nutritional and biological value of milk consists in the fact that its ingredients are well balanced and easily absorbed by the body.

One glass (245 grams) of whole cow's milk contains the following nutrients:

• 146 calories;
• 8 grams of protein;
• 8 grams of fat;
• vitamins: B2 (26% of DP *), B12 (18%), B9 (3%), B1, B3, B6, E, K, D (24%), A (12.5%);
• minerals: calcium (28%), potassium (10%), phosphorus (22%), selenium (13%), zinc (11%), magnesium (7%), iron.

% of DP * - percentage of the required daily requirement

Milk is an excellent source of vitamins and minerals, including nutrients, which are insufficiently consumed by a large part of the population. The drink provides potassium, calcium, vitamins B12 and D, which are missing in many diets. It is a good source of vitamins B1, A and the minerals magnesium and zinc.

The nutritional content of milk varies depending on several factors: fat content, diet and treatment of the cow from which it originates. The milk of cows, which feed mainly on grass, contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. It is also rich in antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress.

The fat content of milk is different. For example, whole cow's milk contains:

• 4.5 grams of saturated fat;
• 1.9 grams of unsaturated fat;
• 24 milligrams of cholesterol.

Milk is a rich source of protein, with only one glass containing 8 grams. Protein is needed for many vital functions in the human body, including growth and development, cell repair and the maintenance of the immune system. The product is considered a complete protein source, which means that it contains all nine of the essential amino acids needed by the body to function optimally.

There are two main types of high quality proteins found in milk - casein and whey protein. Casein makes up the majority - 70-80%, and whey is about 20%. Whey protein contains branched-chain amino acids - leucine, isoleucine and valine, which are associated with many health benefits. They are important for building and preventing muscle loss and providing energy during exercise.

Is milk useful for children?

Milk can improve children's bone density and reduce the risk of fractures in childhood. It has been found that children of women who follow a healthy diet rich in dairy products and calcium develop better and have healthier bones than those of women with poor dairy and calcium intake.

The proteins in milk are needed to build and maintain healthy bones, teeth and muscles. Potassium and magnesium in the drink too.

A glass of vitamin D fortified milk contains about 15% of the recommended daily amount for the day. This vitamin has many important roles in the body, including promoting calcium absorption and bone mineralization.

What does milk help for?

Milk and dairy products saturate more and reduce fat intake for the day. Studies show that intake of whole milk products is associated with lower body weight and decreased appetite. It has been proven that the consumption of dairy products can prevent weight gain.

Type 2 diabetes is a disease characterized by high blood sugar levels. Diabetes can increase the risk of developing heart disease, stroke and kidney disease. Drinking milk can help prevent the development of type 2 diabetes in adults. This may be due to the fact that milk proteins improve the balance of blood sugar.

Milk fat can increase levels of good (HDL) cholesterol and prevent cardiovascular disease and stroke. Potassium in milk helps regulate blood pressure.

Grazing cows produce milk rich in omega-3 fatty acids and conjugated linoleic acid. These fats help protect the health of the heart and blood vessels.

High dairy intake is associated with greater muscle mass and better physical performance. Milk stimulates muscle recovery in athletes. It has been proven that drinking milk after a workout can promote muscle recovery, increase strength and reduce muscle pain.

Contraindications and harms from the consumption of fresh milk

A study found that teenagers with acne drank larger amounts of low-fat or skim milk. Dairy products can also cause acne in the elderly. This may be due to the effect of milk on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).

Milk and dairy products can make eczema worse. Research has found that pregnant and lactating women who add probiotics to their diet reduce the risk of their children getting eczema and other food-related allergic reactions.

About 5% of children worldwide have a milk allergy. Allergies can cause skin reactions such as eczema and bowel problems (colic, constipation, diarrhea). Other serious reactions include: anaphylaxis, wheezing, difficulty breathing and bloody stools. Milk allergies in children can disappear over time. Adults may also develop a milk allergy.

Drinking three or more glasses of milk a day can increase the risk of bone fractures in women. This may be due to the sugar in the milk called D-galactose. Bone fractures in older people with osteoporosis develop mostly in regions where more dairy products, animal protein and calcium are consumed.

Cow's milk contains higher amounts of lactose than milk from other animals. A study finds that 65 to 70% of the world's population has some form of lactose intolerance. Most people with this condition can safely consume small amounts of dairy products without experiencing side effects.