Health Benefits And Risks Of Consuming Milk

While there are various possible health benefits of milk, such as bone and brain health, there are also potential risks, especially for those with allergies or intolerances.

Milk is a good source of many essential nutrients, including calcium, protein, and vitamin D. Many people see it as a vital part of a balanced diet. Others, however, cite various reasons for choosing not to consume it.

Sources of milk and milk products include cows, sheep, camels, goats, and many others. Milk alter.

Milk’s healthfulness however, depends on the individual and the type of milk they consume.

Pasteurised milk that is high in protein, low in fat, and free from unnecessary additives can be healthful for many people.

On the other hand, some flavored milks contain as much sugar as a can of soda. These are not a healthful choice.

Present day cow’s milk is not a single product. It can be fresh or long life, fat free, lactose free, fortified with added omega-3s, hormone free, organic, or raw, among other options.

Health Benefits

Milk’s nutrients can benefit the body in various ways. The sections below discuss the specific health benefits of milk in more detail.

Bone Health

Milk can be good for the bones because it provides vitamin D and calcium. In fact, it may help prevent osteoporosis.

Brain Health

Some researchers trusted source have found that older adults who consume more dairy products have a higher amount of glutathione, a powerful antioxidant, in the brain.

Those who consumed three daily servings of milk and milk products had antioxidant levels that were approximately 30% higher than those of adults who had less than half a serving per day.

Blood Pressure And Heart Health

A higher potassium intake and a lower sodium intake are important for reducing the risk of cardiovascular disease, according to the AHA.

In 2014, scientists published their findingsTrusted Source after  per cent of the women who consumed the most potassium had a 21 per cent lower risk of any type of stroke and a 27 per cent lower risk of ischemic stroke.

However, the saturated fat in full fat dairy products can increase the risk of atherosclerosis and heart disease. For this reason, people at risk of stroke or cardiovascular disease should opt for skim or low fat milk.

Depression

Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite, and sleep.

The findingsTrusted Source of a 2019 meta-analysis indicate that vitamin D supplementation may help people with major depression to manage their symptoms. However, the researchers called for more studies to confirm these findings.

Muscle Building, Weight Loss

Providing about 8 g per cup, milk is a good source of protein, which is necessary for repairing body tissues and preserving or increasing lean muscle mass.

A diet that includes an adequate amount of protein can enhance wound healing, and it may lead to an increase in muscle mass. It may also promote weight loss, but further studies are needed to confirm this.

People who wish to lose weight should opt for skim or low fat milk, and they should be mindful of their total daily calorie intake if consuming full fat milk.

Risks

Some people choose not to consume dairy products such as milk. These people may:

choose to follow a specific diet, such as vegan or paleo

hope to reduce acne or other conditions have an allergy or sensitivity to lactose (the milk sugar) or casein (the milk protein)

have concerns about methods of dairy farming and their impact on the environment have concerns about the possibility that milk contains hormones, such as estrogen

Some argue that humans are the only species who continue to drink milk after being weaned, implying that milk consumption is unnatural and unnecessary.

Hormones In Milk

Some people worry that the hormones in dairy milk, including estrogen and growth hormones, can adversely affect them.

In a 2016 studyTrusted Source, researchers found that mice who consumed high concentrations of estrogen in milk underwent hormonal changes. However, they note that the levels of estrogen were far higher than those that usually occur in cow’s milk.

Scientists have not yet found evidence to suggest that the hormones in dairy milk can affect humans negatively.

Cancer

Some evidenceTrusted Source suggests that a high intake of milk may increase the risk of ovarian cancer. The reasons for this remain unclear, however.

People who do not wish to consume milk can choose from a range of dairy alternatives. Find out more here.

Allergies, Intolerances, And Sensitivities

Many people consume milk without experiencing any adverse effects. However, others may have an adverse reaction.

A Milk Allergy

A milk allergy is different from lactose intolerance. If a person with a milk allergy drinks milk, they will have an abnormal immunologic reaction, in which the body’s immune system produces allergic antibodies such as immunoglobulin E.

For these people, drinking milk can lead to vomitinG, diarrhae and blood in the stool

A severe allergic reaction can trigger sudden anaphylactic shock, which can be fatal. If a person starts to experience swelling or difficulty breathing after coming into contact with or consuming milk, they need urgent medical attention.

Those with a milk allergy should avoid milk and dairy products, including butter, whey, yogurt, and cheese.

Lactose Intolerance

Some people do not produce enough of an enzyme called lactase, and this can make it hard for them to digest milk. Lactase breaks down lactose, which is a sugar in milk. Sometimes, this can be a temporary problem — for example, due to an infection.

For those with lactose intolerance, consuming milk can cause bloating, flatulence, or diarrhea.

However, levels of lactose intolerance vary from person to person. Some may be able to tolerate products with low levels of lactose, such as yogurt and hard cheeses, while others may be unable to tolerate even a drop of milk in their coffee.

Lactose free milk has added enzymes to help with lactose digestion. This may ease or eliminate these symptoms.

Case In Sensitivity

Casein is a protein in milk. For people with a casein sensitivity, consuming milk can trigger inflammation in the digestive system and throughout the body.

Anyone who suspects that dairy products could be causing symptoms can talk to a dietitian. Trying an elimination diet or undergoing food sensitivity testing may help determine whether or not a dairy free diet is appropriate.