Milk - The Nutrition Source

Milk is the liquid produced by the mammary glands of mammals, including humans. Breast milk is the preferred food for infants, as it is well-tolerated while their digestive tracts develop and mature. Dairy milk may be introduced at later ages if tolerated well. Although dairy milk may come from any mammal, cows, goats, buffalo, and sheep are common producers. This section will focus on dairy milk from cows, and briefly discuss non-dairy plant milk alternatives. Whole cow’s milk contains about 87% water. The remaining 13% contains protein, fat, carbohydrates, vitamins, and minerals. Processing techniques remove fat to produce lower fat varieties: “reduced fat” contains 2% milkfat, “lowfat” contains 1% milkfat, and “nonfat” or “skim” has virtually no milkfat. Cows are often pregnant while they are milked, so dairy milk contains hormones like insulin-like growth factor-1 (IGF-1), estrogens, and progestins. Some cows are given additional hormones to increase milk production. Source Of Calcium Protein Vitamin B2 (riboflavin) Vitamin B12 Potassium Phosphorus Vitamin A and Vitamin D (added during processing) Milk and Health The Dietary Guidelines for Americans recommends including three 8-ounce servings of milk daily (or equal portions of other dairy foods like cheese or yogurt), which is justified to increase calcium intake and reduce the risk of osteoporosis and fractures. Marketing efforts such as the iconic “Got Milk?” campaign with celebrities donning milk mustaches spread this message as well. However, research has not shown a consistent benefit on bone health with high intakes of milk, and furthermore has suggested potential harm with certain conditions like prostate cancer. [1] Research on milk often produces contrary findings. Some reasons may be the wide range of different nutritional qualities in milk and how milk intake is measured, as seen in the following factors: The amount of milk that is considered a “high” or “low” intake can vary among populations studied. For example, people from Japan tend to drink about less than half of the milk consumed in Western countries [2] Are different classifications of milk included, or just one type? Whole, reduced-fat, fat-free, or organic? The composition of milk (fat, protein from varying amino acids) may differ depending on the breed and feed of the cows. Are other factors in the diet considered, such as if the participants are eating plenty of fruits and vegetables, or large amounts of processed meat or refined carbohydrates, which can confound the true health effects of milk? Different forms of dairy foods, such as cheese, or yogurt, may have health effects different than milk. Cardiovascular disease Bone health Weight Diabetes Cancer Bottom line: The health benefits of milk appear to be stronger for fermented types like yogurt, which play a role in the gut microbiome. Milk possesses several individual nutrients that can affect blood pressure and bone health, but some of their health-promoting effects may be weakened by whole milk’s high saturated fat content. Although popular media articles have speculated that whole milk is not less healthful than skim milk, research has not supported this statement in regards to diabetes and heart disease, and a high intake of any type of milk can lead to weight gain due to the extra calories. What is A2 milk? Is raw milk safe to drink? For Your Health and the Planet’s Health icon of a globe with a fork and spoon on the sides of itThe production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas. In identifying a dietary pattern both healthy for people and sustainable for the planet, the “planetary health diet” sets the target for dairy foods at 250 grams per day (with a range of 0 to 500 grams per day), which is about one (8-ounce) cup of milk.

5 Ways That Drinking Milk Can Improve Your Health

1. Milk Is Packed With Nutrients The nutritional profile of milk is impressive. After all, it’s designed to fully nourish newborn animals. Just one cup (244 grams) of whole cow’s milk contains (2): Calories: 146 Protein: 8 grams Fat: 8 grams Calcium: 28% of the RDA Vitamin D: 24% of the RDA Riboflavin (B2): 26% of the RDA Vitamin B12: 18% of the RDA Potassium: 10% of the RDA Phosphorus: 22% of the RDA Selenium: 13% of the RDA Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations (3Trusted Source). It provides potassium, B12, calcium and vitamin D, which are lacking in many diets (4Trusted Source). Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1). Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s (5Trusted Source). Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source). The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from (10Trusted Source). For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids (11Trusted Source). Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress (12Trusted Source). SUMMARY Milk contains a wide array of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants. Keep in mind that its nutritional content can vary depending on many factors. 2. It’s A Good Source of Quality Protein Milk is a rich source of protein, with just one cup containing 8 grams. Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation (13Trusted Source). Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for your body to function at an optimal level (14Trusted Source). There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins. Casein makes up the majority of the protein found in cow’s milk, comprising 70–80% of the total protein content. Whey accounts for around 20% (15Trusted Source). Whey protein contains the branched-chain amino acids leucine, isoleucine and valine, all of which are linked to health benefits. Branched-chain amino acids may be particularly helpful in building muscle, preventing muscle loss and providing fuel during exercise (16Trusted Source, 17Trusted Source). Drinking milk is associated with a lower risk of age-related muscle loss in several studies. In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults (18Trusted Source). Milk has also been shown to boost muscle repair in athletes. In fact, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and even decrease muscle soreness (19Trusted Source, 20Trusted Source, 21Trusted Source). Plus, it’s a natural alternative to highly processed protein drinks marketed toward post-workout recovery. SUMMARY Milk is a rich source of quality protein that contains all nine essential amino acids. It may help reduce age-related muscle loss and promote muscle repair after exercise. 3. Milk Benefits Bone Health Drinking milk has long been associated with healthy bones. This is due to its powerful combination of nutrients, including calcium, phosphorus, potassium, protein and (in grass-fed, full-fat dairy) vitamin K2. All of these nutrients are essential for maintaining strong, healthy bones. Approximately 99% of your body’s calcium is stored in your bones and teeth (22Trusted Source). Milk is an excellent source of the nutrients your body relies on to properly absorb calcium, including vitamin D, vitamin K, phosphorus and magnesium. Adding milk and dairy products to your diet may prevent bone diseases like osteoporosis. Studies have linked milk and dairy to a lower risk of osteoporosis and fractures, especially in older adults (23Trusted Source, 24Trusted Source, 25Trusted Source). What’s more, milk is a good source of protein, a key nutrient for bone health. In fact, protein makes up about 50% of bone volume and around one-third of bone mass (26Trusted Source). Evidence suggests that eating more protein may protect against bone loss, especially in women who do not consume enough dietary calcium (27Trusted Source). SUMMARY Milk contains a variety of nutrients that benefit bone health, such as calcium, vitamin D, phosphorus and magnesium. Studies suggest that consuming milk and dairy products may prevent osteoporosis and reduce the risk of fractures. 4. Helps Prevent Weight Gain Several studies have linked milk intake to a lower risk of obesity. Interestingly, this benefit has only been associated with whole milk. A study in 145 three-year-old Latino children found that higher milk-fat consumption was associated with a lower risk of childhood obesity (28Trusted Source). Another study including over 18,000 middle-aged and elderly women showed that eating more high-fat dairy products was associated with less weight gain and a lower risk of obesity (29Trusted Source). Milk contains a variety of components that may contribute to weight loss and prevent weight gain. For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating (30Trusted Source, 31). Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production (32Trusted Source). Additionally, many studies have associated diets rich in calcium with a lower risk of obesity. Evidence suggests that people with a higher intake of dietary calcium have a lower risk of being overweight or obese. Studies have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body (33Trusted Source, 34Trusted Source). SUMMARY Adding milk, especially whole milk, to your diet may prevent weight gain. 5. Milk Is a Versatile Ingredient Milk is a nutritious beverage that provides a number of health benefits. Moreover, it’s a versatile ingredient that can be easily added to your diet. Aside from drinking milk, try these ideas for incorporating it into your daily routine: Smoothies: It makes an excellent, high-protein base for healthy smoothies. Try combining it with greens and a small amount of fruit for a nutritious snack. Oatmeal: It provides a tasty, more nutritious alternative to water when making your morning oatmeal or hot cereal. Coffee: Adding it to your morning coffee or tea will give your beverage a boost of beneficial nutrients. Soups: Try adding it to your favorite soup recipe for added flavor and nutrition. If you’re not a fan of milk, there are other dairy products that have similar nutrient profiles. For example, unsweetened yogurt made from milk contains the same amount of protein, calcium and phosphorus. Yogurt is a healthy and versatile alternative to processed dips and toppings. SUMMARY Milk is a versatile ingredient that can be added to your diet in a number of ways. Try adding it to smoothies, coffee or your morning oatmeal.

What Happens to Your Body If You Drink Milk Every Day

Milk has a bad reputation in the wellness world, with some claiming it causes everything from acne to inflammation. But what actually happens to your body when you drink milk every day? Here's what the research has to say. Milk (and dairy in general) gets the blame for a lot of unwanted health outcomes. We're sure you've heard that dairy causes acne, increases inflammation and can even be the reason you're not losing weight. Spoiler: For those who aren't lactose-intolerant or allergic to dairy, research doesn't back up those claims. In fact, there are actually some impressive benefits that come with drinking a nutritious glass of milk. An 8-ounce serving of milk boasts 8 grams of protein, 50% of your daily needs of vitamin B12, 25% of your daily calcium needs and 15% of your daily needs of potassium and vitamin D, all in just 122 calories. Not to mention, it's way more affordable than many nondairy milk alternatives, like almond or oat milks. But what exactly happens to your body when you drink milk every day? We dug into the research to share just that. (Note: For our purposes, a serving of milk is 8 ounces. In other words, this is the size of a small glass, not a large 16-ounce pint glass.) Milk from a jug pouring into glass on a blue background CREDIT: GETTY IMAGES / SHOWCAKE Your bone health might improve Not only is milk a great vegetarian protein source, but it's also packed with calcium and vitamin D—two nutrients that are vital for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our body absorb calcium from the foods we eat. Since milk is a great source of both of these nutrients, it's one of the best things to keep in your diet for bone health throughout life. You might lose weight There are lots of misconceptions about how drinking milk can affect weight, but research shows regular consumption probably won't hurt your cause if you're trying to lose weight or maintain a healthy weight. This is largely due to the satisfying combination of carbohydrates, protein and fat found in milk. Protein and fat can help make milk super filling, which can help with weight loss. Carbs give you energy and help your body function at its best. When you're more satisfied from the foods you eat, it's easier to honor your hunger and fullness levels and stick to a healthy, balanced eating pattern. A meta-analysis of randomized controlled trials (the gold standard of research) published in the journal Nutrients found that including dairy in a calorie-restricted diet resulted in greater weight loss and fat loss, while reducing loss of lean muscle. This doesn't mean milk is a miracle weight-loss food, though. Another review of studies found that consuming milk or other dairy products didn't result in significant weight loss, but didn't lead to weight gain either. If your goal is to lose weight or maintain a healthy weight, drinking a glass of milk each day might help, if it's a food you enjoy. You might lower your diabetes risk Being a milk drinker could help lower your risk of developing type 2 diabetes. One analysis of 22 studies (involving almost 600,000 people) found that total dairy consumption was inversely related with diabetes risk. This means that the more regularly people consumed dairy, the less likely they were to develop the disease. Other studies have found that replacing sugar-sweetened beverage consumption with milk helped lower type 2 diabetes risk as well. You might help your heart health—and probably won't hurt it There is a lot of conflicting evidence when it comes to how milk influences heart health. Remember the days where low-fat diets were all the rage and skim milk was the only milk people were drinking? That could be partially responsible for the confusion. Luckily, now we know that fat is an important component of a healthy diet. However, milk's relationship to heart health is a bit more complicated. Some studies find that dairy products lower the risk of stroke, cardiovascular disease and hypertension, which could be due to their potassium content, while other studies find that they're associated with a higher risk of stroke, largely due to the saturated fat content. And numerous studies find that milk consumption and heart disease are not related at all. So what does it all mean? Overall, most of the recent research finds that milk has either a slightly beneficial or a neutral effect on heart health. As with any other food, if you like it, enjoy it in moderation. You might lower your risk of cognitive decline The impressive nutrition profile of milk could be a reason why it can help you stay more mentally sharp as you age. A review of studies found that milk intake was connected with a decreased risk of Alzheimer's disease. Another study in the journal Nutrients found that skimmed dairy, fermented dairy and buttermilk were associated with better executive functioning. So adding some milk to your morning oats or as a side to a snack may help boost your brain health. Researchers hypothesize that one reason milk might support healthy aging is the nutrition that it provides. Milk is a good source of calcium, protein and vitamin B12, all of which are critical nutrients for older adults. You might decrease your risk for certain kinds of cancer—and potentially increase your risk for others When it comes to how milk consumption affects cancer risk, the answer is complicated. Research has found that it might reduce the risk of certain cancers, while increasing the risk for others. One review in Nutrition & Metabolism found that high milk intake was consistently associated with lower risk of colon and rectal cancers. While the researchers state that the mechanisms for this reduced risk of cancer are unclear, they hypothesize that the calcium in dairy products could have chemopreventive properties. But another study included in the review found high milk intake was associated with higher prostate cancer risk compared to lower milk consumption, due to its high calcium content (though these results were not seen for calcium supplements or nondairy sources of calcium). There was insufficient evidence to draw conclusions about breast cancer, bladder cancer, ovarian cancer and other types of cancers. To be clear, this doesn't mean that your daily glass of milk is going to give you cancer. But it does show that more research is needed to clarify the relationship of milk and certain types of cancers. The bottom line If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits. As with any food, remember that moderation is key (an 8-ounce serving of milk probably wouldn't completely fill many of the glasses in your cupboard). Since there are dairy farmers all across the U.S., try choosing milk that is produced locally. Making a connection with a local farmer can help you get a better-quality product that takes less of a toll on the environment, too.

Drinking more dairy milk may improve brain health in older adults, KU Medical Center researchers find

Older adults who drink three cups of dairy milk a day can increase their brain’s level of a powerful antioxidant that helps protect the brain from the damage that accompanies aging and aging-related diseases. Worried about your aging brain? One solution might be on a shelf in the refrigerator aisle of your grocery store, according to new research conducted by scientists at the University of Kansas Medical Center. The KU Medical Center research team found that older adults who drink three cups of dairy milk a day can increase their brain’s level of glutathione (GSH), a powerful antioxidant that helps protect the brain from some of the damage that accompanies aging and aging-related diseases. (The typical American adult over age 60 drinks less than two cups of milk per day, according to data from the Centers for Disease Control and Prevention.) Just like an old car that rusts, the human brain becomes corroded over time by free radicals and other oxidants that are released as the brain converts nutrients into energy. This oxidative stress, as it’s called, is believed to be a major mechanism of brain aging as well as many neurodegenerative diseases including Alzheimer’s and Parkinson’s. GSH helps stave off oxidative stress and the damage it causes. But as people age, brain levels of GSH tend to fall. “It's exciting that something as simple as drinking milk can increase GSH because it’s not a drug, it’s just a simple food,” said Debra Sullivan, Ph.D., RD, professor and chair of the Department of Dietetics and Nutrition in the School of Health Professions at KU Medical Center and an author on the study, which was published August 15 in Frontiers in Nutrition. “And the three cups a day is actually what is recommended by the U.S. Dietary Guidelines.” The study builds on work that Sullivan began over a decade ago with In-Young Choi, Ph.D., lead author on the study and director of the Metabolic Imaging Unit and the Magnetic Resonance Science Program at the Hoglund Biomedical Imaging Center at KU Medical Center. Choi, who focuses on brain aging and neurodegeneration, had collaborated with Phil Lee, Ph.D., a professor of the Department of Radiology, to develop a novel magnetic resonance imaging technique that can measure the level of antioxidants in the brain. These unique scans use special imaging techniques based on a multiple quantum physics concept and can selectively detect GSH in different parts of the brain simultaneously, Choi said. Sullivan approached Choi about collaborating and using her brain antioxidant scanning technique to measure how what people eat affects their brain. When they completed their first exploratory study, they were surprised by the results. “I was thinking fruits and vegetables would be highly correlated with antioxidants in the brain,” remembered Choi. “But instead it was dairy, and among the dairy foods, it was milk. That was really surprising.” The researchers then applied for and were awarded a grant from the National Dairy Council, which along with a National Institutes of Health (NIH) grant that funds the Hoglund Biomedical Imaging Center, supports their work. These funders have no input on the study design, data, the interpretation of the data or the writing the manuscript, Sullivan said. In 2015, Choi and Sullivan and their team published an observational study in the American Journal of Clinical Nutrition that again found that milk was highly correlated with concentrations of GSH in the brain of older adults. The next step, the current study, was designed to see what would happen to someone’s brain if that person increased their milk consumption. In this study, 73 adults aged between the ages of 60 and 89 who typically consumed less than 1.5 servings of dairy per day were randomly assigned into a control group, which did not alter its usual milk intake, and into an intervention group, which increased their milk intake to three cups per day for three months. The study provided the participants in the intervention group with low-fat 1% milk from regional Kansas City area grocery stores weekly. For both groups, brain antioxidant imaging scans were conducted at baseline and after three months. While there was no change in the levels of GSH in the brains of the participants in the control group, the group that drank three cups of dairy milk a day saw their brain GSH levels increase by an average of nearly 5% overall and by more than 7% in the parietal region of the brain. Choi noted that earlier findings have shown that GSH levels are lower in older adults about 10%. “So, by drinking milk, it looks like you can catch up some,” she said. What remains to be discovered is the specific mechanisms by which milk increases levels of GSH in the brain. The researchers know this much: The GSH molecule is made of three amino acids—glycine, glutamate, and cysteine—and milk is a source of all three. Compared with other foods, the whey protein in milk has particularly high levels of cysteine, which is especially important for the body to make more GSH. Milk is also rich in riboflavin and calcium, which are required for GSH maintenance. More research is needed to determine which of these factors are behind the increase in brain GSH levels. The researchers also plan to conduct a larger study as well as studies including cognitive tests to measure if milk is leading to measurable changes in brain function. They also want to determine if there is an optimal dose of milk and if the amount of milk fat matters. In the meantime, Sullivan sees no reason to wait to make sure you’re getting your three cups of milk each day. “It’s important for your brain health, your bone health, your muscle health, all of those things,” she said. “That’s the takeaway.”

Top 15 Calcium-Rich Foods (Many Are Nondairy)

Calcium is not only the most abundant mineral in the body but also very important for your health. In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling (1Trusted Source). For most adults, it’s recommended to consume at least 1,000 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults (2Trusted Source). Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available. Here are 15 foods that are rich in calcium, many of which are nondairy. 1. Seeds Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds. For instance, 1 tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV) (3Trusted Source). Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids (4Trusted Source). Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese (5Trusted Source). SUMMARY Many seeds are good sources of calcium and also deliver other important nutrients, such as protein and healthy fats. One tablespoon (9 grams) of poppy seeds contains 10% of the DV for calcium, while a serving of sesame seeds has 7% of the DV. 2. Cheese Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 242 mg — or 19% of the DV — per ounce (28 grams) (6Trusted Source). Softer cheeses tend to have less. For instance, 1 ounce (28 grams) of Brie only delivers 52 mg, or 4% of the DV (7Trusted Source). As a bonus, your body absorbs the calcium in dairy products more easily than that from plant sources (8Trusted Source). Cheese also delivers protein. Cottage cheese has 23 grams of protein per cup (9Trusted Source). What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance (10Trusted Source). Dairy may have additional health benefits. For example, one review of 31 studies suggests that increased dairy intake may be associated with a lower risk of heart disease (11Trusted Source). Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes (12Trusted Source). However, keep in mind that full fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some people may need to limit. SUMMARY Parmesan cheese packs 19% of the DV for calcium, while other types like Brie deliver around 4%. Despite being high in saturated fat and calories, eating dairy may lower your risk of heart disease. 3. Yogurt Yogurt is an excellent source of calcium. Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption (13Trusted Source). One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12 (14Trusted Source). Low fat yogurt may be even higher in calcium, with 34% of the DV in 1 cup (245 grams) (15Trusted Source). On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (16Trusted Source). In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes (17Trusted Source, 18Trusted Source). SUMMARY Yogurt is one of the best sources of calcium, providing up to 34% of the DV in 1 cup (245 grams). It’s also a good source of protein and other nutrients. 4. Sardines and canned salmon Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs 27% of the DV, and 3 ounces (85 grams) of canned salmon with bones has 19% (19Trusted Source, 20Trusted Source). These oily fish also provide high quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin (21Trusted Source, 22Trusted Source). While seafood may contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (23Trusted Source). SUMMARY Sardines and canned salmon are exceptionally nutritious choices. A can of sardines gives you 27% of the DV for calcium, while 3 ounces (85 grams) of canned salmon packs 19%. 5. Beans and lentils Beans and lentils are high in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium. Some varieties also have decent amounts of calcium, including winged beans, which supply 244 mg, or 19% of the DV, in a single cooked cup (172 grams) (24Trusted Source). White beans are also a good source, with 1 cup (179 grams) of cooked white beans providing 12% of the DV. Other varieties of beans and lentils have less, ranging from around 3-4% of the DV per cup (175 grams) (25Trusted Source, 26Trusted Source, 27Trusted Source). Interestingly, beans are credited with many of the health benefits associated with plant-based diets. In fact, research suggests that beans may help lower LDL (bad) cholesterol levels and reduce your risk of developing type 2 diabetes (28Trusted Source). SUMMARY Beans are highly nutritious. One cup (172 grams) of cooked wing beans delivers 19% of the DV for calcium, while other varieties provide around 3–12% for the same serving size. Watch More 6. Almonds Of all nuts, almonds are among the highest in calcium. Just 1 ounce (28 grams) of almonds, or about 23 nuts, delivers 6% of the DV (29Trusted Source). Almonds also provide 3.5 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese, and vitamin E. Eating nuts may also help lower blood pressure, body fat, and multiple other risk factors for metabolic disease (30Trusted Source). SUMMARY Almonds are high in nutrients like healthy fats, protein, and magnesium. One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium. 7. Whey protein Whey is a type of protein found in milk that has been well studied for its potential health benefits (31Trusted Source). It’s also an excellent protein source and full of rapidly digested amino acids, which help promote muscle growth and recovery (32Trusted Source). Interestingly, some studies have even linked whey-rich diets to increased weight loss and improved blood sugar management (33Trusted Source). Whey is also exceptionally rich in calcium — a 1.2-ounce (33-gram) scoop of whey protein powder isolate contains approximately 160 mg, or 12% of the DV (34Trusted Source). Which protein powder is best? Healthline reviewed the best protein powders and gave our picks for the best of each — including calcium-rich whey protein. SUMMARY Whey protein is an exceptionally healthy protein source and contains approximately 12% of the DV for calcium in each 1.2-ounce (33-gram) scoop. 8. Leafy greens Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale. For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 21% of the amount that you need in a day (35Trusted Source). Note that some varieties, such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption (36Trusted Source). Therefore, although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich greens that are low in oxalates, such as kale and collard greens. SUMMARY Some leafy greens are rich in calcium, including collard greens, which contain 21% of the DV in each cooked cup (190 grams). However, certain leafy greens contain oxalates, which can decrease the absorption of calcium. 9. Rhubarb Rhubarb is rich in fiber, vitamin K, calcium, and smaller amounts of other vitamins and minerals. It also contains prebiotic fiber, a type of fiber that can promote the growth of healthy bacteria in your gut (37Trusted Source). Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one study found that your body can only absorb around 5% of the calcium found in rhubarb (38). On the other hand, even if you’re only absorbing a small amount, rhubarb is still a source of calcium, with 105 mg of calcium per cup (122 grams) of raw rhubarb, or about 8% of the DV (39Trusted Source). SUMMARY Rhubarb is high in fiber, vitamin K, and other nutrients. It also contains calcium, although only a small amount is absorbed by the body. 10. Fortified foods Fortified foods like cereals can make it easier to meet your daily calcium needs. In fact, some types of cereal can deliver up to 1,000 mg (100% of the DV) per serving — and that’s before adding milk (40Trusted Source). However, keep in mind that your body can’t absorb all that calcium at once, and it’s best to spread your intake throughout the day. Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas, and crackers contain high amounts (41Trusted SourceTrusted Source, 42Trusted Source). SUMMARY Grain-based foods are often fortified with calcium, including some breakfast cereals, tortillas, breads, and crackers. 11. Amaranth Amaranth is a highly nutritious pseudocereal. It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus, and iron. One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 9% of the DV (43Trusted Source). Amaranth leaves contain even more, with 21% of the DV for calcium per cooked cup (132 grams), along with a good amount of vitamins A and C (44Trusted Source). SUMMARY The seeds and leaves of amaranth are very nutritious. One cup (246 grams) of cooked amaranth provides 9% of the DV for calcium, while the leaves pack 21% per cup (132 grams). 12. Edamame and tofu Edamame beans are young soybeans, often sold while still encased in the pod. One cup (155 grams) of cooked edamame packs 8% of the DV for calcium. It’s also a good source of protein and delivers all of your daily folate in a single serving (45Trusted Source). Tofu that has been prepared with calcium also has exceptionally high amounts, with over 66% of the DV for calcium in just half a cup (126 grams) (46Trusted Source). SUMMARY Tofu and edamame are both rich in calcium. Just half a cup (126 grams) of tofu prepared with calcium has 66% of the DV, while 1 cup (155 grams) of cooked edamame packs 8%. 13. Fortified drinks Even if you don’t drink milk, you can still get calcium from many fortified, nondairy beverages. One cup (237 mL) of fortified soy milk has 23% of the DV. What’s more, its 6 grams of protein make it the nondairy milk that’s most nutritionally similar to cow’s milk (47Trusted Source). Other types of nut- and seed-based milks may be fortified with even higher levels. However, fortification isn’t just for nondairy milks. For instance, orange juice can also be fortified, providing as much as 27% of the DV per cup (237 mL) (48Trusted Source). SUMMARY Nondairy milks and orange juice may be fortified with calcium. For example, 1 cup (237 mL) of fortified orange juice can have 27% of the DV, while the same serving of fortified soy milk packs 23%. 14. Figs Dried figs are rich in antioxidants and fiber. They also have more calcium than other dried fruits. In fact, dried figs provide 5% of the DV for calcium in a 1.4-ounce (40-gram) serving (49Trusted Source). Moreover, figs provide a good amount of potassium and vitamin K, two micronutrients that are essential for bone health (50Trusted Source, 51Trusted Source). SUMMARY Dried figs contain more calcium than other dried fruits. A 1.4-ounce (40-gram) serving has 5% of your daily needs for this mineral. 15. Milk Milk is one of the best and most widely available sources of calcium available. One cup (237 mL) of cow’s milk has 306–325 mg, depending on whether it’s whole or nonfat milk. The calcium in dairy is also absorbed very well (52Trusted Source, 53Trusted Source). Additionally, milk is a good source of protein, vitamin A, and vitamin D. Goat’s milk is another excellent source of calcium, providing 327 mg per cup (237 mL) (54Trusted SourceTrusted Source). SUMMARY Milk is a great source of calcium, which is well absorbed by the body. One cup (237 mL) of milk provides 24–25% of the DV for this mineral. The bottom line Calcium is an important mineral that plays a key role in many aspects of health. While dairy products tend to pack the highest amounts of this mineral, plenty of other good sources exist, many of which are plant-based. You can easily meet your calcium needs by eating from the diverse list of foods in this article.

Benefits of milk: What can it do to your body?

Milk has been the epitome of eating healthy in our country. Everyone’s childhood memories are of their mothers either running behind them to make them drink milk or that they enjoyed drinking milk. It was a non-negotiable part of breakfast, always has been and always will be. But have we ever asked ourselves that why is it so important to drink milk, what does it do? Let’s find out. Here is a list of five benefits of milk, according to various studies done across the world. Good for diabetes patients A study recently found that blood glucose levels can be kept in control by drinking milk in the morning. Those suffering from type 2 diabetes can benefit from this. Dr Douglas Goff, of the University of Guelph in Canada and the lead author of the study, says if high-protein milk is eaten first thing in the morning alongside high-carbohydrate cereal, it will release gastric hormones that slow down the process of digestion and induce a feeling of fullness. This would ensure that the person consumes less food which will keep their blood sugar and risk of obesity too. Less chances of catching allergies Raw milk, which is the unpasteurised and unhomogenised milk given by grass-fed cows, has always been criticised. But this milk has more benefits than anyone can imagine. An investigation into this had revealed that the chances of one being admitted into hospital from a bacterial illness caused by raw milk is three times less than their chances of dying in a plane crash. Milk contains nutrients like probiotics, vitamin D and immunoglobulins that boost the immune system and in turn reduce the risk of allergies. Makes the heart healthy While we mostly relate milk with bone-strengthening calcium, it can help reduce cardiovascular diseases and chances of one getting a stroke. Milk also has magnesium and potassium that can help lessen blood pressure and increase blood flow to vital organs that reduces the pressure on the heart as well as the cardiovascular system. Betters brain functioning For children, milk should be a staple as it is a good source of B vitamins, which facilitate the brain to function well and keep the sleep-wake cycles intact. Cow’s milk, specifically, is beneficial for children because it possesses a low content of linoleic acid while having a more favourable LA/alpha-linolenic ratio. This ensures that the DHA levels in milk are what the kids need. Relaxes muscles and reduces heartburn The potassium and magnesium content of milk act as vasodilators and calms nerves, relaxes muscles and even helps one sleep. For women, it is even more helpful as helps them during menstruation with cramps. Moreover, when consumption of spicy food gives way to heartburn, cold milk becomes the best remedy. The temperature and texture of milk, especially fat-free skimmed milk, calms the sensation.

MILK FREE DIET FOR IRON DEFICIENCY ANEMIA

What is Iron Deficiency Anemia? Iron Deficiency Anemia (IDA) is the most common type of anemia. Iron is found in certain foods and our bodies use the iron to form hemoglobin to bring oxygen to the cells in your body. When iron is low, there can be a number of unwanted changes to the body. Some symptoms of IDA include fatigue (tiredness), pale skin, weakness, poor appetite, headache, irritability, unusual food cravings, and impaired growth and development. In infants and preschoolers, IDA can result in developmental delays and behavioral problems. What are the common causes of Iron Deficiency Anemia in Children? Excessive milk intake Poor solid food intake Why does excessive milk intake cause Iron Deficiency Anemia? Milk has some good qualities (fat, protein, calcium, vitamin D, etc.). However, milk and milk substitutes (like soy milk) are not good for children with Iron Deficiency Anemia for a number of reasons: Milk and milk substitutes are poor sources of iron. Milk interferes with the body’s ability to absorb iron from food and supplements. Excessive cow’s milk can cause microscopic damage to the intestines and cause small amounts of blood loss. When blood is lost, iron is lost with it. Excessive milk intake can lead children to consume fewer solid foods because they fill up quickly on the liquid. Solid foods are where the iron in a child’s diet typically comes from. How is Iron Deficiency Anemia treated? No milk or milk substitutes. Remove all milk and milk substitutes from your child’s diet. Encourage your child to drink water and up to 8 ounces of juice per day. Once your child’s hemoglobin and iron levels have been restored, you may add small amounts of milk back into the diet. Your provider will tell you when your child can drink milk again, expect about 2-4 weeks. Once your child is able to have milk again, follow USDA guidelines for recommended amounts. Children ages 2-3 years are limited to 16 ounces per day and children 4-8 years are limited to 20 ounces per day. Milk consumption above this may result in having Iron Deficiency Anemia once again. Encourage good food sources of iron at each meal (see included list ). Match iron sources with Vitamin C sources to increase absorption (see included list ). Give your child their iron supplement as prescribed. Offer the iron supplement with a source of Vitamin C (like a small amount of orange juice) to increase absorption. Give your child 3 meals and 2-3 snacks each day at scheduled times to promote better hunger. Do not allow grazing in between these times as grazing does not promote good hunger. Offer only water to drink in between meals and snacks. Offer only a small amount of liquid with meals at first and help your child eat the solid foods. If your child is over 1 year of age and still using a bottle, stop having your child drink from the bottle as soon as possible. Never ever put child to bed with bottle. Liquids such as milk and juice contain sugars that sit on around a child’s gums and teeth and promote very early tooth decay. Sources of Iron (meats and animal sources best absorbed) Baby Foods: Meats Green peas Spinach Sweet potatoes Rice cereal Oatmeal cereal Brown rice cereal Table Foods: Beef and pork Lamb Chicken and turkey Duck Fish – especially cod and tuna Shellfish – shrimp, clams/mussels/oysters Sardines and anchovies Egg yolks Leafy greens – kale, turnip greens, collard greens Beans and legumes – lima beans, dry beans, pinto beans, baked beans, lentils Peas – green peas, black eyed peas Whole wheat bread, pasta, rice Ready to eat cereal Sources of Vitamin C Vitamin C increases the body’s ability to absorb iron Citrus fruits – oranges, grapefruits, 100% orange or grapefruit juice Pineapple Strawberries Raspberries Cantaloupe Kiwi Mango, papaya Bell peppers – red, orange, green Broccoli, cauliflower Tomatoes Cabbage Potatoes Leafy greens Brussel sprouts Iron Supplements – Tips for Taking Give iron supplements as prescribed by the doctor. For liquids: Try mixing in a couple ounces of orange juice, grape juice, or cranberry juice (or other citrus or tart juice) or pureed fruit. If administering in a syringe – try dipping the dip in a little bit of chocolate syrup. For chewable/tablets: If your child has older siblings who take medications or vitamins, have them all take at the same time. Sometimes seeing an older sibling take theirs will help encourage them.