WHEN we think of superfoods, quinoa or avocado comes to mind. But did you know that dairy milk is also a superfood – possibly even the original superfood?
Here's why. According to Malaysia's Dietary Guidelines 2020, milk is one of the most complete foods, comprising virtually all the essential nutrients that our bodies need.
Being naturally rich in calcium, fats, carbohydrates, protein, phosphorus, magnesium, as well as vitamins like thiamine, niacin, riboflavin, and vitamin A – milk has a nutrient level that few other foods can compete with.
For Malaysians, milk has always been a key ingredient in their diets, and for a good reason. There would be no butter, cheese, milkshake, ice-cream or even yoghurt without it.
Unfortunately, with the boom of alternative and dairy-free options, milk consumption has become a hotly debated topic in the nutrition world, leaving many to wonder if it's healthy or harmful.
But dietitians, nutritionists, and athletes would agree that there are some impressive benefits that come with drinking a glass of milk every day. Indeed, you could even say that milk is nature's wellness drink. Elmer McCollum, an influential dietary scientist best-known for discovering vitamins A, B and D, called milk "without a doubt our most important foodstuff".
Milk is good for bone health. Probably the most well-known benefit of drinking milk is that it is essential for bone health. While some foods and vegetables like salmon or tofu do contain calcium too, they don't have nearly as much as milk does.
Calcium is a mineral needed to build and maintain strong bones, while vitamin D helps our body absorb calcium from the foods we eat. Milk is a great source of both these nutrients.
Maintaining bone health is especially important for women that are reaching menopause. During the ages of 30 to 50, women aren't yet losing bone density, so it's important to get enough calcium to prepare for the eventual bone loss that will accompany menopause. Eating adequate calcium can even help slow down bone loss to keep bones stronger and prevent fractures or osteoporosis.
Milk can also help repair your muscles after exercising. A natural source of high-quality vegetarian protein, milk helps to build lean muscle and can even aid in post-exercise muscle recovery. Research has shown that consuming milk after exercise has the potential to beneficially impact protein synthesis.
In fact, a 250ml glass of milk provides approximately eight grams of protein – the same amount provided by 12 cups of kale or 1.5 eggs.
Milk is also a more effective choice than formulated sports drinks for staying hydrated after exercise, while still available at a fraction of the cost. There's no reason to pay top-shelf prices for workout drinks when milk has similar performance-enhancing benefits. No wonder elite athletes tend to rely on milk to fuel their performance – 9 out of 10 Olympic athletes say they grew up drinking milk.
Of course, milk isn't just for elite athletes. It's also for growing athletes. According to the Malaysian Dietary Guidelines for Children and Adolescents, children should have 2 to 3 servings of milk each day.
Consuming milk and dairy products are especially important when it comes to promoting bone health throughout childhood and adolescence.
Beyond recognising milk as an important source of nutrients for growing bodies, many experts advise parents not to swap cow's milk for plant-based non-dairy alternatives, unless medically indicated due to allergies or to meet dietary preferences such as veganism, simply because these drinks are not nutritionally on par with dairy milk.
Adding some milk in cooking or as a side to a snack might also help you to stay more mentally sharp as you age. A small but interesting study conducted at the University of Kansas Medical Center found that older adults who drink three cups of milk a day can increase their brain's level of glutathione (GSH), a powerful antioxidant that helps protect against cognitive loss and ageing-related disorders.
Meanwhile, an umbrella review of studies about milk consumption found that an increment of 200ml milk intake per day was associated with a decreased risk of Alzheimer's disease, along with cardiovascular diseases, stroke, and others.
Another study in the journal Nutrients found that skimmed dairy, fermented dairy, and buttermilk were associated with better executive functioning.
Should you drink milk every day? The short answer is yes. If you aren't lactose-intolerant or allergic to dairy, it is perfectly fine to enjoy a regular glass of milk each day. But if you suspect that you are developing an intolerance, there are always non-dairy milk alternatives to explore.
Indeed, incorporating milk and other dairy products into your diet can provide various health benefits, from improving bone health to mitigating cognitive decline. As with any food, one thing to remember is that moderation is key.
Experts found that the amount of milk required varies significantly from person to person – but about 1 – 2 servings a day is best for most people to get the nutrients they need. Let's drink to that!
*The writer is a practising dietician, speaker and cookbook author.
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