India is the largest producer of milk in the world, which also means that consuming milk regularly is a practice embedded in our routines. For many, milk is the first meal in the morning and the last meal before bedtime. This makes it easy to overlook the life-changing benefits milk has to offer for your health and well-being.

Here are the top 5 health benefits of milk that are scientifically proven and not just lore:

1. Milk is a Powerhouse of Essential Nutrients

Other than being packed with macronutrients like Fats, Proteins, and Carbohydrates and plenty of Micronutrients (Vitamins and Minerals), milk offers your body ‘Nutrients Of Concern’. These are nutrients that are otherwise difficult to find in the human diet.

Milk is rich in Vitamin B12, Vitamin D, Calcium, Potassium, Zinc, and Omega 3 Fatty Acids, which makes it perfect for people of all ages and all types of lifestyles, especially for vegetarians.

Our bodies need nine essential Amino Acids to function optimally; milk contains them all. This is what makes milk a complete protein.

Protein is responsible for many crucial body functions, like a regulated immune system, growth, development, and even cellular repair. 50% of human bones are also made of protein.

Milk is rich in two particular types of high-quality protein: Casein and Whey. These help to improve muscle regeneration, growth and prevention of muscle loss.

This makes milk an excellent choice for the elderly. Athletes, too, can reap the excellent benefits of milk by swapping processed protein drinks for some real milk.

2. Milk & Calcium: A Tale as Old as Time

It has been long heard that drinking milk is beneficial for one’s bones. 99% of our body’s calcium is stored in our bones and teeth. Milk is not only rich in calcium but also has the nutrients responsible for its absorption. 

Research proves that regular milk consumption can vastly reduce the risk of bone fractures, and even prevent osteoporosis.

The Calcium and Protein blend in milk is the perfect drink for your bone health and should be consumed regularly by the elderly, along with others.

3. Tackling Obesity with Milk

Contrary to popular belief, milk is beneficial to weight loss and can effectively combat obesity when consumed correctly. Studies have proven the benefits of drinking milk regularly to prevent obesity and boost weight loss.

The protein in milk can make you feel full for a longer time, which helps avoid overeating. Further, fat production in the body is repressed by the Conjugated Linoleic Acid found in milk. It also promotes fat breakdown. Thus, the benefits of drinking milk every day are truly many. 

Do consult your doctor first to understand how you can combat obesity with the help of milk.

4. Controlling Type 2 Diabetes & Hypertension with Milk

Milk can be a beneficial element for managing blood glucose. Research has shown there are several benefits of consuming high-protein milk in the morning with breakfast for people with Type 2 Diabetes. 

Milk with the first meal of the day showed a significant decrease in postprandial blood glucose concentration and reduced appetite after the second meal. However, do remember to consult a doctor before making a lifestyle change.

 A 2011 study concluded that daily consumption of low-fat milk could help control blood pressure and be a beneficial tool in heart care. So, make your body strong with milk to prevent heart diseases like stroke, coronary heart disease, or even heart failure. 

5. Benefits of Milk for Cardiovascular Diseases

Consuming high-fat milk and other dairy products like yoghurt can reduce the risk of cardiovascular diseases. These products are shown to have either a beneficial or a neutral effect on heart health as proven in a study.

The calcium, Vitamin D, protein, bioactive peptides, and fatty acids in milk are the nutrients responsible for this positive effect on one’s heart health.

 If you are battling any heart disease, you may want to consult your doctor to explore how drinking a regulated amount of high-fat milk can help your health.

How to Consume Milk for Maximum Benefits

The best way to consume your milk is at room temperature or lukewarm without adding sweeteners like sugar, honey, etc.

However, if that is just not your preferred way to take it, you can still consume milk in various forms—milkshake, smoothie, add it to your tea or coffee. However, do keep in mind that these may not be the ideal way to drink milk, and the other ingredients you add to your concoction may lower the benefits of milk.

Store-bought commercial milk drinks are generally highly processed and have sweeteners, preservatives, artificial flavouring, etc. Opt for the A2 variety of full-fat milk for the maximum benefits and make your flavoured drinks at home.

Drinking Milk at Night

As the last meal of the day, Milk can have wonderful effects on the quality of your sleep. Some of the benefits of drinking milk at night include reduced anxiety, relaxed sleep, a healthier sleep-wake cycle, reduced late-night cravings, and hunger pangs. The tryptophan, melatonin, and protein in milk bring you these effects. So, if you struggle to sleep, try drinking a glass of milk at night before heading to bed.

Plant-Based Alternatives for Animal Milk

Some people with lactose intolerance can have adverse reactions to milk, and some may just prefer a plant-based diet. For them, plant-based milk alternatives are widely available. Soy milk is considered the best replacement for cow milk. Others like oat milk, rice milk, almond milk, etc. are some options you can try.

These are just milk, but that’s not all milk has to offer. It is a simple, affordable, and an accessible source of nutrients. Consume milk daily to enjoy these 5 health benefits of milk.

Consuming milk every day is a great way to maintain a fit body and mind and avoid many chronic lifestyle diseases. It’s never too late to start consuming a regulated amount of milk every day. From kids to adults, and even the elderly, nearly everyone can reap the life-changing benefits of milk.