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The Diary Council (http://www.milk.co.uk/page.aspx?

intPageID=73)
Health Benefits of Milk
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.
Teeth
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 form 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.
Obesity
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 from 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.
Cancer
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.
Hydration
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.

What are the health benefits of milk? (http://www.medicalnewstoday.com/articles/273451.php)


Milk has long been associated with good health and is one of the most consumed beverages
throughout the US and Europe. It is thought that the ability to digest the milk sugar lactose
beyond infancy first evolved in dairy farming communities in central Europe around 7500 years
ago.
Milk can come from many different species of animal, with cow, sheep, and goat milk being the
most popularly consumed. There are also many milk alternatives available now, such as soy
milk, almond milk, coconut milk, hemp milk and more. Even cows milk comes in many
varieties including flavoured varieties like strawberry or chocolate, lactose-free milks, milk with
added omega-3s, hormone free or organic milks and reduced fat milk.
Nutritional breakdown of milk
One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat
content. Whole milk, with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of
carbohydrate and 8 grams of protein in one cup. One cup of non-fat or skim milk has about 86
calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein.
Some important nutrients that all milk provides are:
Calcium: dairy products like milk are the best dietary sources of calcium. Calcium has many
functions in the body but its primary job is the development and maintenance of healthy bones
and teeth. Calcium is also important for blood clotting and wound healing, maintaining normal
blood pressure, and muscle contractions including heartbeat. It is important to try to pair
calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb
calcium. There are 306 milligrams of calcium in one cup of skim milk.
Choline: milk is also one of the best sources of choline: an important nutrient found that helps
with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of
cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat
and reduces chronic inflammation.
Potassium: high potassium intakes are also associated with a reduced risk of stroke, heart
disease, high blood pressure, protection against loss of muscle mass, preservation of bone
mineral density and reduction in the formation of kidney stones. A high potassium intake is
associated with a 20% decreased risk of dying from all causes. The recommended daily intake of
potassium for all adults is 4700 mg per day.
Vitamin D (fortified): vitamin D is important for bone health, aiding in the formation, growth,
and repair of bones. Vitamin D also plays an important role in calcium absorption and immune
function. Vitamin D deficiency has been associated with osteoporosis, depression, chronic
fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.
Milk also provides magnesium, phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B12.

Possible health benefits of consuming milk


Bone health: everyone has heard that milk is good for the bones. That is because of its powerful
duo of calcium and vitamin D. However, it is equally important to have an overall balanced and
healthy diet, as adequate calcium and vitamin D alone are not enough to prevent osteoporosis.
Regular physical activity and strength training, along with not smoking and eating a diet low in
sodium and high in potassium also contribute to overall bone health and a decreased risk of
osteoporosis.
Blood pressure and heart health: an increased potassium intake can play a huge role in
improving vasodilation and lowering blood pressure.
An increase in potassium intake along with a decrease in sodium intake is the most important
dietary change that a person can make to reduce their risk of cardiovascular disease.
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death
from ischemic heart disease compared with those who consumed less potassium (about 1000 mg
per day).
Unfortunately, according to the National Health and Nutrition Examination Survey, fewer than
2% of US adults meet the daily 4700 mg recommendation. Incorporate more potassium-rich
sources such as milk, oranges, tomatoes, lima beans, spinach, bananas, prunes and yogurt into
your daily diet to increase your potassium intake.
Cancer: the risk of dying from colorectal cancer is highest in geographic locations that receive
the least amount of sunlight. Some research suggests that one reason for this is that vitamin D
might play a role in cell growth regulation and cancer protection.
According to the National Cancer Institute, research results overall support a relationship
between higher intakes of calcium and reduced risks of colorectal cancer, but the results of
studies have not always been consistent.
Some studies have suggested an increase intake of calcium and lactose from dairy products may
help to prevent ovarian cancer.
Depression: Adequate vitamin D levels support the production of serotonin, a hormone
associated with mood, appetite and sleep. Vitamin D deficiency has been associated with
depression, chronic fatigue and PMS.
Muscle building and weight loss: milk is a great source of natural, high quality protein.
Maintaining a healthy amount of muscle is important for supporting metabolism and contributing
to weight loss and weight maintenance. A diet that is sufficient in protein is needed to preserve
or increase lean muscle mass. Dairy proteins support muscle growth and repair. According to
Todays Dietitian, a recent analysis of over 20 clinical trials suggested that an increased milk
intake can boost muscle mass and strength during resistance exercise in both younger and older
adults.

A glass of milk a day may delay knee osteoarthritis in women knee osteoarthritis currently has
no cure but researchers say drinking milk every day has been linked to reduced progression of
the disease.
Concerns and precautions
Lactose intolerance is a condition in which a person lacks the enzyme to break down the sugar
found in milk for proper digestion. Those with lactose intolerance may experience bloating,
flatulence or diarrhea when consuming milk and milk products. Drinking lactose-free milk,
which has added enzymes to help with lactose digestion, may ease or eliminate these symptoms.
Milk allergy or hypersensitivity is difference from lactose intolerance and refers to an abnormal
immunologic reaction in which the bodys immune system produces an allergic antibody, called
immunoglobulin E (IgE) antibody, which results in allergy symptoms such as wheezing, diarrhea
or vomiting. Milk allergy can be manifest as asthma, eczema (an itchy rash), rhinitis (inflamed
nose), and gastrointestinal distress, as well as bleeding, pneumonia, and even anaphylaxis
(shock).
Consuming too much potassium or phosphorus, both of which are high in milk, can be harmful
for those whose kidneys are not fully functional. If your kidneys are unable to remove excess
potassium or phosphorus from the blood, it could be fatal.
Consuming an excess amount of calcium is also dangerous. You are unlikely to exceed calcium
intake limits with food, however taking an excess amount of calcium via supplements can cause
unwanted side effects such as constipation, kidney stones or kidney failure. The tolerable upper
intake level of calcium is 2500 milligrams per day for healthy individuals over the age of 1 year.
High calcium intakes have been linked with an increased risk of prostate cancer in some studies,
however others have found no associations between prostate cancer and calcium intake.

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