What you need to know about milk consumption

Milk has been a significant part of nutrition, existing almost since the emergence of living species on Earth. As a source of nutrition that we consume from the moment we open our eyes to life, it is of great importance that milk is included in our daily diet as one of the four essential food groups.

In 2001, June 1st was declared World Milk Day by the Food and Agriculture Organization of the United Nations to emphasize the importance of milk as a global food and to highlight the scale of the sector.

Since that year, the role of milk and dairy products in supporting people's livelihoods and the health benefits of these products have been promoted and explained annually.

LACTOSE-FREE VERSIONS ARE ALSO FREQUENTLY USED

100 ml of cow's milk contains an average of 3.8 g of protein, 3.5 g of fat, 4.7 g of carbohydrates, 78 mg of phosphorus, 2.5 µg of selenium, 151 mg of potassium, and countless minerals. The human body contains the enzyme lactase for lactose, which is found in milk and also known as milk sugar. Thanks to this enzyme, milk can be easily digested.

Today, lactose-free versions of milk and dairy products are available for people who have problems with milk digestion and have lactose intolerance. Many foods made with regular milk can also be easily prepared with lactose-free milk. For this reason, it is frequently preferred by people experiencing digestive problems.

THERE ARE MANY TYPES OF MILK

UHT Milk; UHT, an abbreviation for Ultra-High Temperature, is a method where milk is rapidly heated to 130–140°C for 3-5 seconds to remove harmful microorganisms.

Because there are no microorganisms in UHT milk, it does not need to be kept in the refrigerator until it is opened. UHT milk and regular milk are almost the same, but due to exposure to high heat, there may be a very low rate of loss in the minerals and vitamins it contains.

Pasteurized Milk; It is obtained by a method that removes harmful microorganisms while preserving the unique nutritional values of raw milk. Unlike UHT milk, it is exposed to 72-80 degrees of heat for 12-16 seconds instead of high heat.

Flavored Milk; These are milks obtained by adding sugar, cocoa, coffee, fruit, or fruit concentrates to pasteurized and UHT milk.

High-Protein Milks; These are milks obtained by increasing the protein values of pasteurized milks, removing lactose, and usually adding flavoring.

For people who do not consume animal-based milk, alternatives such as almond milk, soy milk, coconut milk, and rice milk have also been produced and taken their place on market shelves. The nutritional values of plant-based milks are not the same as those of animal-based milks.

DRINKING 1 GLASS OF MILK A DAY REDUCES THE RISK OF MANY DISEASES

Protein is the fundamental building block of the human body. It is an important part of organs and tissues. It makes up most of the bones, muscles, skin, and hair. Calcium is a mineral the body needs for healthy bones and teeth. It also helps muscles contract, regulates heart rate, and helps nerves signal efficiently.

Drinking about 1 glass of skim/semi-skimmed milk a day can be part of a healthy diet. If you do not have an allergy or lactose intolerance, this is a good choice.

Drinking skim/semi-skimmed milk every day can reduce the risk of cardiovascular disease, stroke, high blood pressure, colorectal cancer, metabolic syndrome, obesity, and osteoporosis.

For people who have difficulty sleeping, drinking warm milk just before bedtime can often make it easier to fall asleep. This is because milk contains tryptophan, which the body uses to produce two brain chemicals. These are serotonin and melatonin. These hormones help the body relax for sleep.

BE CAREFUL WHEN USING RAW MILK

Raw milk is unpasteurized milk. During pasteurization, milk is heated to kill harmful microorganisms that can cause listeriosis, typhoid, tuberculosis, diphtheria, Q fever, and brucellosis.

Microorganisms in raw milk can make many people sick, but they can be especially risky for children, the elderly, pregnant women, and people with weakened immune systems (such as transplant patients and cancer or HIV/AIDS patients).

IT IS ALSO NECESSARY TO REDUCE DAIRY PRODUCTS

Milk, which is an important part of nutrition with its rich nutrient composition, can pose a risk depending on a person's general health status. Especially in people with cardiovascular diseases, the consumption of whole-fat milk in high amounts can increase the formation of intravascular plaque.

Individuals with high blood lipids (triglycerides, cholesterol, LDL, etc.) should prefer reduced-fat milks instead of whole-fat milks. Milk consumption should not be limited only to milk, and high consumption of dairy products should not be continued. Whole-fat milk consumption can increase your blood lipids.

IT AFFECTS THE BODY NEGATIVELY

Studies have determined that high consumption of milk and dairy products has no significance in people who have hip fractures due to osteoporosis or who are prone to fracture formation.

The preservation of bone health is not only dependent on calcium intake but is also related to magnesium and vitamin D.

Milk is associated with bone density and bone health. However, it does not have a significant effect on bone fractures. For this reason, high milk consumption alone has no meaning for people with such ailments.

When calorie restriction is not involved, adding milk to a diet does not support weight loss. Milk does not have a direct effect on weight loss. Depending on the method of consumption, it can also support weight gain in people who are not on any diet.

As with any food, it can be said for milk that "moderation is key." The quantity of the foods you consume is as important as their nature. The amount, type, and frequency of consumption are directly related to our general health.

A DRINK RECIPE TO INCREASE YOUR MILK CONSUMPTION

Children and adults can consume this practically prepared drink recipe in both summer and winter.