October 5, 2021
4 minutes of reading
Currently, scientists and health experts around the world have mixed opinions on this issue. Opinions are broad on topics ranging from health, to the environment, and humanitarian reasons.
So do people necessarily need milk in their daily diet?
The short answer is Are not.
For a clearer explanation, we can look at the information below:
However, the good news is that people who can digest lactose can still take advantage of the nutritional value of milk, as it is a very good source of calcium, vitamin D and protein.
For those who are allergic to lactose, you can still choose milk that does not contain this substance.
The Story of Calcium, Vitamin D, and Protein
- Vitamin D is required for calcium absorption, and calcium is an essential nutrient for bone health. Therefore, milk is an ideal food source to support bone health.
- In addition, milk also provides protein, which is one of the macronutrients that the body needs to build muscle.
Based on the above figures, it can be seen that in 240 ml of milk (approximately the capacity of 1 box of Vinamilk) there are:
- Amount of calcium in 240 ml of milk – 293 mg – provides 22.5% of daily needs.
- Amount of vitamin D in 240 ml of milk – 120 IU – provide 20% of daily needs.
- Amount of protein in 240 ml of milk – 46 g – provide 17% of daily needs.
Studies show that dairy consumption is associated with an increase in bone mineral density, which helps reduce the risk of osteoporosis, fractures, and muscle atrophy.
- Fermented dairy products such as yogurt and cheese contain beneficial bacteria. Two common groups of beneficial bacteria are lactobacillus and bifidobacterium.
- The role of probiotics in health includes:
- Supports the maintenance of beneficial bacteria in the gut.
- Supports the body’s immune response.
- In addition to providing calcium, vitamin D, protein, as well as beneficial bacteria, milk also contains high levels of saturated fat in non-skimmed whole milk products (whole cream milk).
What do scientific studies say about milk?
- Many studies have proven that drinking milk as well as consuming dairy products is associated with many health benefits such as:
- Reduce the risk of obesity in children.
- Reduce the risk of diabetes.
- Reduce the risk of heart disease, especially stroke.
- However, given the high saturated fat content in whole milk, the American Heart Association and the Dietary Guideline for Americans 2020-2025 recommend consuming skim or low-fat milk. However, there are also studies that show that the fat in milk does not have an adverse effect on the heart as well as weight. So healthy, normal people should abstain from drinking milk or not?
- The answer is that it should not be avoided or limited, although it is not necessary to supplement every day, milk still contains many nutrients. If a person cannot digest milk, they may choose not to supplement to avoid gastrointestinal upset.
- Milk has nutritional value in its calcium, vitamin D, and protein content, which can help support strong bones.
- Whole milk is high in saturated fat and has more calories than skim or low-fat milk. However, research shows that saturated fat is not associated with an increased risk of cardiovascular disease.
Any type of milk contains essential nutrients for the body, depending on the diet you can choose to drink or not to drink cow’s milk.