MILK - NUTRIENT POWERHOUSE

 After reading this article, you earn some knowledge about the nutrients in the milk.

Milk called “nutrient powerhouse” because it provides all the nutrition for the growth and maintenance of the body. 

Milk meets all the energy needs of our body so milk is massively included in our diet. One cup of milk a day meets half of our daily nutritional requirements.

As we all know milk is rich in Calcium in-addition to, milk is a good source of Vitamin A, Vitamin D, Potassium, Magnesium, Choline, Riboflavin, etc.,

CALCIUM 

• Essential nutrient for strong bones, teeth, muscle movement, nerve signals, etc.,
• Calcium is very rich in milk. 
• One cup of milk provides 30% of the daily requirement of calcium value.

VITAMIN A

• Helps to maintain a healthy immune system.
• Keeps your skin healthy.
• 1 cup of milk provides 16% of the daily value.

VITAMIN D

• Essential nutrient for bone growth.
• Helps in cell growth.
• Protect the children from rickets.
• Protect adults from osteoporosis.
• Helps to maintain the correct calcium & phosphorous level.
• Support the production of serotonin hormone associate with mood, appetite & sleep.
• 1 cup of milk provides 25% of daily nutritional value.

PROTEIN

• Cow milk is a rich source of high-quality protein containing essential amino acid. 
• Milk rich in branched-chain amino acid which plays an important role in muscle growth.
• Rich in branched-chain amino acid which play an important role in muscle growth.
• Casein & whey - the perfect combination for muscle building.
• One cup of milk provides 16% of DV (Daily Value).
• Helps in the growth and repair of damaged body cells.

POTASSIUM 

• Helps the blood vessels dilate and reduce the blood pressure
• Reduce heart disease risk and stroke
• Helps to regulate the balance of fluid in the body. 
• One cup of milk provides 11% DV. 

RIBOFLAVIN

• Convert food into energy 
• Also known as Vitamin B2
• helps to properly develop the cells in our body.
• One cup of milk provides 26% of daily nutritional value. 

CHOLINE

    Choline is impotent for sleep, learning, memory, fat absorption & inflammation.

VITAMIN B12

• Helps to build the red blood cells.
• Maintain the CNS (Central Nervous System).
• One cup of milk provides 22% DV.

FAT 

• Milk fat imparts 9 Kcal of energy per gram. 
• Milk fat forms the essential parts of the cell membranes, nerve cells, tissues, cell walls, brain cells, etc.

CARBOHYDRATES

• Lactose is the major milk carbohydrate.
• Lactose provides 4Kcal of energy per gram.
• It helps in the synthesis of galactoside of brain and nerve tissues.

TOO MUCH OF ANYTHING GOOD FOR NOTHING

As the saying says, too much nutrient is also harmful to our health. Our body needs nutrients but if we consume more than essential it causes some diseases like cancer. 

It is recommended to consume two to three glasses of milk a day but if we consume more than three glass milk in a day it may lead to some risks even leads to death.

According to the study, men who consume more than three glass of milk have a high risk of death. Women who consume more than three glass milk have a high risk of death, cardiovascular disease, and cancer.

Here some of the results for overconsumption of certain nutrients,

• CALCIUM - Calcium is rich in milk and it protects the gut lining to reduce the risk of colon cancer and rectum cancer but overconsumption of calcium causes prostate cancer, constipation, kidney stones & kidney failure.

• VITAMIN D - Vitamin D plays an important role in cell growth regulation but too much Vitamin D intake causes pancreatic cancer. 

• POTASSIUM - Potassium helps to maintain healthy blood pressure but too much of potassium cause Hyperkalemia.  In case of lactose intolerance symptoms like diarrhea leads to potassium depletion.

 INTERESTING FACT:-

    Calcium and Vitamin D in milk helps in burning calories by increasing the metabolism which helps in weight maintenance.