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What is Milk and Why It Should Be Included In Your Diet

by nishantsingh94

Milk is a white liquid produced by the mammary glands of mammals. All female mammals produce milk, which they feed to their young.


Cow’s milk was first used as food around 7000 BC and it is processed into various types of cheeses, cream, butter, and yogurt. Dairy milk provides a significant amount of calcium, vitamin D, and potassium in a normal diet. According to health reports, dairy milk can be consumed by anyone who is over 5 years old.


In today’s world, milk does not seem to be as popular as it once was. With the increase in reports on issues such as lactose intolerance and dairy allergies, many turn away from this nutritious drink. In fact, the United States Department of Agriculture (USDA) reports that even though nearly 8 out of 10 Americans consume dairy products daily, only a little over 4 cups per day is consumed – a significant drop from previous decades. However, milk is still recognized for its health benefits and should be included in your daily diet – whether you’re a child or an adult.


 Milk is a healthy choice for strengthening bones and muscles, which can keep you active throughout your life. It also provides protein, carbohydrates, vitamins A and D, calcium, phosphorus, and potassium.


       These nutrients are essential to good health because they enable the body to perform important functions such as building strong bones during childhood and supporting muscle growth in adults. Milk supplies three of the four nutrients – proteins, minerals, and water – that people require on a daily basis.


What is the role of milk in your diet? 


Milk provides you with calcium and vitamin D, two nutrients that your body uses to build strong bones.


Calcium also helps you maintain healthy blood pressure levels and is good for your heart because it helps keep a steady beat.


 It does not matter whether or not you enjoy milk on its own or in a wide variety of food and drink products such as cheese, yogurt, chocolate pudding, and cereal — all dairy foods provide the same nutrients. For example: 


– One cup (250 mL) of 2% milk contains about 300 mg (~30% DV) of calcium. 

– One cup (250 mL) of 2% yogurt provides about 200 mg (~20% DV) of calcium. 

This tells you how important dairy products are for your diet. 

Milk is a valuable food product that has many benefits to humans.


            “Milk provides nutrients needed by the body for muscle growth and repair,” said registered dietitian Betty Kovacic. “It can also help build bones, which are constantly renewing themselves through life.”


Milk has long been considered a nutritious food staple,” said Marie A. Boyle, Ph.D., R.D., professor in the Nutrition Program at Montclair State University, Montclair, N.J., and spokesperson for the Academy of Nutrition and Dietetics (the Academy). “In addition to its nutritional value, scientific investigations continue to provide new evidence that regular consumption may also promote long-term health.”


            The Department of Agriculture recommends three servings of milk or other dairy products daily.


  1. Bones are renewed because they are constantly broken down and rebuilt throughout life.


2.  A serving is equivalent to 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese.


3. Children should have more servings than adults since growing children need calcium to support their developing bones and teeth.


-helps with weight loss

-prevents osteoporosis, bone fractures, and breaks

-strengthens teeth and bones

-fights anemia (due to high amount of calcium)

-protects against chronic diseases like cardiovascular disease.

-“drinking milk can increase longevity.”

Strong bones

Sturdy muscles

 Disease prevention

 Easy to digest

 Source of vitamin D

 Source of calcium 

 Source of magnesium 

 Source of potassium 9 


 Source of protein 10. Has essential vitamins and minerals (vitamin A, B, C, D, E, K) (iron)(phosphorus)(magnesium)(potassium) (zinc) (calcium). (folic acid) (iodine) *enjoy* Drinks like milk complement a balanced diet that has even more nutritional value than milk alone can provide because it is an overall good source for nutrients that the body needs every day. 

Knowing how important milk is for your body, I am sure that you and your family will include this in your diet. Urban farms offer the best A2 milk in Pune. They are providing fresh A2 milk which is directly delivered from the farm to your doorstep. With that, they are also offering Gir Cow Milk in Pune and A2 Ghee in Pune.

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