The contribution of milk and dairy products to our health is indispensable. Therefore, if we do not suffer from milk allergies or lactose intolerance, quality. Milk should be an integral part of our diet. It is the most complex food that Mother Nature has ever invented for us.
Building materials in milk
Wondering if milk is healthy, and if there are any benefits to drinking it? Milk is packed with good nutrients that you need every day. Two or three servings of milk or dairy, such as buttermilk, yogurt, or cheese a day will provide you with those much-needed nutrients. Here are some examples of building blocks that make milk healthy.
High quality proteins are naturally present in milk. They are the building blocks for your bones and muscles. Your muscles are renewed every day and you need protein for that. Anyone who moves a lot needs extra protein, preferably after exercise.
Calcium and Phosphorus
Calcium and phosphorus in milk play an important role in maintaining strong bones and teeth. Especially good for children and young people, but also for older people who want to stay fit.
Vitamin B2 and B12
Vitamins B2 and B12 are very important because they release energy in your body for your muscles to use. They also help reduce fatigue.
Nutritional value of milk
Milk not only contains important nutrients, but also calories. How many are there exactly?
Whole milk: 93 kcal
Semi-skimmed milk: 69 kcal
Skimmed milk: 51 kcal
Buttermilk: 45 kcal
Why to consume Milk and Dairy products?
They are important for building tissues, hormones and antibodies . Protein performs this function in milk.
- They improve thyroid function. Because iodine is added to the feed mixtures of dairy cows , it is also contained in milk and dairy products. Its deficiency causes disorders of thyroid function, in children even disorders of mental development.
- They help prevent osteoporosis . Due to the high content of calcium , which is in a very well absorbed form in dairy products, the risk of bone thinning is reduced. Calcium is stored in the bones thanks to vitamins A and D, which are also contained in milk.
- They improve the process of hematopoiesis and the proper functioning of many enzymes. Another of the minerals contained in milk is iron , without which the process of blood formation and renewal could not work. At the same time, iron is important for the proper activity of most enzymes.
- They support the proper development of the skeleton . Milk has an ideal ratio of calcium, phosphates and magnesium , which is important for the proper development of the skeleton.
- They support the proper growth and activity of the body’s beneficial bacteria . The so-called probiotics are also added to some dairy products , which serve primarily as food for beneficial bacteria. This ensures suitable conditions for their proper growth and activity, which of course has a positive impact on health.
- Improve the composition of the microflora of the digestive tract . Mainly sour dairy products (kefir, sour butter, yoghurts, yoghurt drinks, etc.). They are produced by fermentation with the help of a probiotic culture , which is necessary for the correct composition of the microflora of the digestive tract, which is the center of immunity.
- They can become part of a reduction program . Due to the protein content, which has the greatest ability to saturate compared to other major nutrients, milk and dairy products are sometimes recommended for weight reduction. Of course in its semi-fat or low-fat form.
Long Live Yogurt !
Great health importance is attributed mainly to sour milk products. In the Caucasus, for example , the local people live to a very old age, thanks in part to the “drink of the centuries” – kefir . The Bulgarians were also long- lived thanks to a unique yogurt , which allegedly saw the light of day in their country.
Sour dairy products significantly protect the intestinal mucosa from the formation and absorption of toxic substances, help to improve digestion, strengthen the immune system and lower blood cholesterol levels . Proteins in sour milk products, including curd, are better digested, as is the milk fat they contain. Calcium is better utilised in acidic environments . These dairy products can also be eaten by people whose body does not tolerate milk sugar – lactose. In them, it is largely broken down into lactic acid by lactic acid bacteria.
Cheese over Meat
Cheese is an important source of essential protein for the human body. They contain all the essential amino acids necessary for human nutrition, especially lysine , which is missing in plant proteins. The protein content exceeds the protein content of the meat, and the high protein digestibility of the cheese, which is up to 95%, is also advantageous.
The recommended daily dose of protein is 100 to 50% of 100 g of hard cheese. In particular, amino acids – aspartic acid and glutamic acid – are attributed a supportive effect on the secretion of gastric juices .
During cheese ripening, the main protein, casein, is broken down into free amino acids, and biologically active peptides are released from casein during ripening , which have a number of positive effects on health.
Cheeses are characterized by a high content of minerals . To cover your daily calcium needs, just eat 100 g of hard cheese. Equally important are other minerals, such as phosphorus, magnesium, sodium, potassium, trace elements .
The fat in cheese is a carrier of flavor and consistency of the cheese is rich in fat-soluble vitamins, especially vitamins A and E . Larger amounts of B vitamins can be found in mold cheeses ; in cheeses with blue mold, milk fat significantly affects the resulting taste of the cheeses.