Know more about your Milk—nutrients,types and health benefits


Lord of Penmai
Jul 5, 2011
[h=2]Know more about your Milk—nutrients,types and health benefits[/h]
Milk - a natural nutritive beverage!

Naturally refreshing, milk provides 16 essential nutrients that contribute to the quality of our every day diet. Whether natural, chocolate or other flavour, milk plays an important role in a balanced diet.
16 essential nutrients
[h=2]The role of 16 essential nutrients[/h][h=4]·Calcium[/h]aids in the formation and maintenance of strong bones and healthy teeth.
[h=4]·Folate[/h]aids in red blood cell formation.
[h=4]·Magnesium[/h]factor in bone and teeth health, conversion of food into energy and tissue formation.
[h=4]·Niacin[/h]aids in normal growth, and is a factor in the conversion of food into energy and tissue formation, including bones.
[h=4]·Pantothenic acid[/h]factor in the conversion of food into energy and tissue formation, including bones.
[h=4]·Phosphorus[/h]factor in the formation and maintenance of strong bones and healthy teeth.
[h=4]·Potassium[/h]aids in the correct functioning of nerves and muscles.
[h=4]·Protein[/h]helps build and repair body tissues, including muscles and bones, and builds antibodies which fight infection.
[h=4]·Riboflavin[/h]factor in the conversion of food into energy and tissue formation.
[h=4]·Selenium[/h]factor in the correct functioning of the immune system, due to its antioxidant effect.
[h=4]·Thiamine[/h]releases energy from carbohydrate and aids normal growth.
[h=4]·Vitamin A[/h]aids bone and tooth development, while aiding in the maintenance of night vision and healthy skin.
[h=4]·Vitamin B[SUB]6[/SUB][/h]factor in the conversion of food into energy and tissue formation, including bones.
[h=4]·Vitamin B[SUB]12[/SUB][/h]aids in red blood cell formation.
[h=4]·Vitamin D (added to milk)[/h]enhances calcium and phosphorus absorption, on which strong bones and teeth depend.
[h=4]·Zinc[/h]factor in tissue formation, including bones, and converting food into energy.
[h=2]Vitamin D: an added bonus for milk[/h]Milk is fortified with vitamin D. However, some brands of yogurt made with fortified milk can also provide vitamin D. This vitamin improves the absorption of calcium and phosphorus, two of the important nutrients found in milk that promote strong bones and healthy teeth.
[h=2]Milk every day[/h]Because of its nutrients, milk is an important part of a healthy diet. But 83% of girls and 61% of boys in Canada between the ages of 10 and 16, a key growth period, get less than the minimum number of recommended daily servings of Milk and Alternatives. Canadians over 30 don't fare much better, as two-thirds of them are also missing out on the two to three recommended daily servings.
[h=3]Tip to consume your daily servings[/h]Drink 250 mL (1 cup) of hot milk flavoured with honey or cinnamon, or infused with your favourite herbal or regular tea.

[h=2]Delicious, nutritious chocolate milk[/h]Containing no more sugar than the same quantity of unsweetened apple juice, chocolate milk has a high water content. It also provides a combination of carbohydrates and protein that maximizes recovery and rehydration following exercise. The sodium and potassium found in milk also help replenish the loss of electrolytes that result from sweating while exercising.
Chocolate milk would be a better recovery beverage following exercise than commercial sports drinks. It is therefore recommended to drink chocolate milk within 30 minutes after intense physical activity to replenish energy reserves.
[h=1]Health benefits of milk[/h]Consumption of milk and dairy products is associated with numerous health benefits.
Bone health
Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development.
Adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.

The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.
The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth.
Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when consumed together with them in the diet.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!

Milk and blood pressure
An increasing number of studies suggest that consuming 3 portions of dairy each day, along with 5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both adults and children.
Although the exact mechanisms involved are not clear, it is thought that the calcium, potassium, magnesium and proteins within milk are all likely to be involved.

Milk and cardiovascular disease
Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease.

A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets.
This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.
In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Contrary to popular belief, research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not.
Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled diet is associated with increased weight loss, particularly form the abdomen.

This is particularly beneficial since excess fat around the trunk region of the body is associated with greater risks to health.
The precise mechanisms involved are unclear but are likely to involve calcium which is found in milk and dairy foods.

Type 2 diabetes
Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly common in children and adolescents.
A recent study of more than 37,000 middle aged women found that those with the highest intakes of dairy had a reduced risk of type 2 diabetes.

The strongest association was found with low fat dairy products.
Similarly a study of men in 2005 found a reduced risk of type 2 diabetes with increased consumption of low fat dairy, interestingly, every extra portion of dairy consumed was associated with increasingly lower risk.

It is thought that this effect may be due to the combined effects of many beneficial nutrients found within dairy foods including calcium and magnesium, or the fact that dairy foods have a low glycaemic index, which helps to control blood sugar levels.

There is considerable evidence to suggest that milk has a protective effect on risk of both colorectal and breast cancer with increased intakes.

A recent study of 45,000 Swedish men reported that men who drank 1.5 glasses of milk per day or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2 glasses per week.

Additionally a study of over 40,000 Norwegian women found that those who drank milk as children and continued to do so as adults, had a lower risk of developing breast cancer.

Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) have been suggested as protective components in colon cancer.

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day.

If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell.

Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!
Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!


Lord of Penmai
Jul 5, 2011
What are the different kinds of milk?

  • Pasteurized - most of the milk that we buy has been pasteurized. This means that it has been heated to a temperature that eradicates any potentially dangerous bacteria, but does not affect the flavor of the milk.
Pasteurized milk will keep fresh for 2-3 days in a fridge. This is the kind of milk most often used for drinking, on cereals and in cooking.

  • Unpasteurized - also known as raw or untreated milk, is becoming increasingly available as people acquired a taste for untreated products. Herds used to provide untreated milk must always be certified. This involves the farms being stringently tested to ensure no dangerous bacteria are present.
It is recommended that babies, young children, the elderly, pregnant women and anyone with an impaired immune system should avoid drinking unpasteurized milk.

Whole milk
As the name suggest it is simply the fresh milk from the cow, with nothing added or taken away, although it is usually pasteurized.
During the summer when pastures are lush, the cream rises to the top but come winter, the creamy top of the milk becomes less apparent.
With the growing concern about the effects of saturated fat and cholesterol, full-creamed whole milk has become less popular.

Semi-Skimmed and skimmed milk
This is milk from which part or almost all the fat has been removed.

  • Semi-skimmed (low-fat) milk has a fat content of 1.5 -1.8 per cent and skimmed milk has a maximum fat content of 0.3 per cent although 0.1 per cent is more usual.

  • Skimmed milk contains half the calories of full-cream milk and only a fraction of the fat, but nutritionally it is virtually on a par, retaining most of its vitamins, calcium and other materials. However, removing almost all the fat also removes the fat-soluble vitamins A and D. As a result, skimmed milk is not suitable for young children. Fortified skimmed milk with added vitamins and calcium is available.

Homogenized milk
When milk is homogenized the fat particles are broken up and dispersed evenly throughout it. The cream is blended into all of the milk, instead of floating to the surface, which it does when it is left to its own devices. Homogenized milk has a richer flavor that is not to everyone’s taste.

Long-life and UHT milk

  • Long - life - milk labeled as long-life has been pasteurized, homogenized and then kept at a high temperature for long enough to destroy bacteria. The process gives the milk a rather odd burnt caramel flavour, but is nevertheless a useful stand-by as it will keep unopened for at least a week. However, once it has been opened, keep it in the refrigerator and treat as you would a normal milk.

  • UHT( ultra-heat treatment) milk will keep, unopened, for even longer than long-life milk. This milk has been heated briefly to a high temperature (132[SUP]0[/SUP]C / 270[SUP]0[/SUP]F). Although the taste is affected, it does not have quite the same caramelized flavor as long-life or sterilized milk. Unopened UHT milk can be stored, without refrigeration for up to three months. Once opened store in the refrigerator and treat it as fresh milk.

Powdered Milk

Evaporated Milk

Condensed Milk
Dried and Canned Milk
Dried Milk – can be sold in tins, packets or plastic bottles, in powdered form. The water is removed and the dry powder will keep for a long time. Dried milk may be whole dried milk with its full fat content, or it may be skimmed to remove the fat before drying.
Evaporated - sold in cans and available whole or skimmed, evaporated milk is simply homogenized milk with considerably reduced water content so that it is almost twice as concentrated as ordinary milk. It is most useful for making desserts and sweets, either diluted with water or straight from the can. The high heat applied during processing gives it a very distinctive flavor. As the milk is sterilized in the can, it can be stored and unopened, almost indefinitely.

Condensed milk - is simply evaporated milk to which sugar has been added to thicken and sweeten it. It is mainly used for making desserts and sweets. You can buy it in can and in tube, it keeps for a long time as there is so much sugar in it.
Tips in buying and storing milk

  • Always check the label when buying fresh milk. Manufacturers and retailers are obliged to give a best before or sell by date on the carton. Unpasteurized raw milk has a green foil top.
  • Always store milk in the refrigerator, where it will last for 3-4 days . Stored outside the refrigerator, especially if the room is warm, it will sour very quickly.
[h=1]Tips to consume your daily servings of milk[/h]
  • Add milk to your soups, smoothies, flans, pancakes or pasta sauces. Whether hot and cold, a meal with milk is always delicious.
  • Start your day with a delicious fruit smoothie made with milk or yogurt.
  • Be sure to add 250 mL (1 cup) of milk to your cereal.
  • When preparing oatmeal, replace the water with 250 mL (1 cup) of milk.
  • Swap your regular coffee for a café latté, since the hint of milk you might add to regular coffee is far from the recommended serving of 250 mL (1 cup).
  • Replace the juice box or soft drink with 250 mL (1 cup) of plain or chocolate milk.
  • Enjoy a quick vegetable soup: simply purée cooked vegetables, add milk, seasonings and heat.
  • For dessert, enjoy a vanilla or rice pudding prepared with milk, or even just a few cookies with a 250 mL (1 cup) glass of milk.
  • Drink 250 mL (1 cup) of hot milk flavoured with honey or cinnamon, or infused with your favourite herbal or regular tea.

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