“A glass of Milk a day keeps black thoughts away.” –Nischita Nibedita.
DID you know that there is a difference between Dairy Milk and Milk Creamer? Dairy Milk is milk that comes naturally from mammals like cows and goats, but Milk Creamer is a manufactured product designed to mimic the thick, creamy texture and sweet taste of milk. So, Dairy Milk is like the original product, while milk creamers are like the imitation products. Dairy Milk is high in natural protein, calcium, and vitamins, while Milk Creamers have very little or no natural protein, calcium, or essential nutrients. So, if you want health benefits and a natural profile, it would be best to use dairy milk. But if all you want is a sweet, rich flavor just to boost your morning coffee, then you can simply go for a creamer.
For decades, scientific research has continued to emphasize the importance of maintaining bone health as we age. Gradually throughout our lives, our bones are constantly changing. Hence, when our intake of Calcium-rich foods is low, our body ‘steals’ the Calcium it needs from our bones – which can cause them to become porous and weak. In Nigeria, bone diseases are quite common. For example, according to data, more than 1.5 million cases of Osteoporosis are diagnosed in Nigeria every year! Osteoporosis refers to a condition in which bones become weak and brittle, and bone loss occurs without symptoms. Consequently, most people are unaware of their deteriorating bone health.
However, the good news is that drinking dairy milk regularly can help prevent Osteoporosis and bone fractures and even help you maintain a healthy weight. This delicious beverage – Milk, has always been a healthy drink because it is an excellent source of vitamins, minerals, and many other nutrients which are usually under-consumed by many people.
However, although milk is a good choice for many, some people cannot tolerate it because they are unable to digest lactose, a sugar found in milk and dairy products (dairy products are products containing or made from milk). It is suggested that such people stick to unsweetened varieties of milk to limit the amount of added sugar in their diet. Some examples of non-dairy milk alternatives include: soymilk, oat milk, almond milk, and more.
For those able to tolerate milk, however, consuming high-quality dairy milk and other dairy products has been proven to provide a number of health benefits. These include: –
1. Good for bones: Milk is the topmost food source of Calcium and Vitamin D for children and adults. Calcium is an essential nutrient for strong bones, muscle movement and nerve signals.
2. Helps in building strong teeth: Milk strengthens our teeth because it contains a high amount of Calcium. Lactose also helps prevent cavities and tooth decay.
3. Promotes muscle health: Drinking milk is associated with a lower risk of age-related muscle loss. Also, several studies have demonstrated that drinking milk after a workout can decrease muscle damage, promote muscle repair, increase strength and decrease muscle soreness.
4. Rich in protein: Your body requires proteins that can help in cell repair and boosting a person’s immunity.
5. Promotes heart health: The Potassium in milk may help with heart health. Getting more Potassium while also reducing Sodium (salt) intake can lower blood pressure, reducing the risk of heart disease and stroke.
6. Reduces depression: “A glass of MILK a day keeps black thoughts away,” says Nischita Nibedita. True! Adequate levels of Vitamin D in milk support the production of Serotonin, a hormone people associate with mood, appetite, and sleep. Manufacturers often fortify cow’s milk and plant milk with Vitamin D. So, this can help to reduce depression.
7. Boosts metabolism: Milk boosts your metabolism and keeps you satisfied for a longer period.
8. Reduces risks of obesity: Whole milk can be added to your diet. With its high protein content, it can curb your cravings for junk food for a long time, thereby helping you to burn fat.
9. Fights multiple diseases: Researchers have found that milk helps in preventing many diseases, even including some types of cancer.
10. Stress buster: Milk soothes your muscles and nerves and has a calming effect on you.
11. Prevents heartburns: There are many foods that are acidic in nature and can cause heartburn. Milk gives you a calming effect that coats the stomach lining and oesophagus from causing heartburn.
12. Good for your skin: Milk makes your skin look young, soft and glowing. This is because it contains retinol, a known anti-aging and skin-restoring antioxidant. Plus milk’s Vitamin D is also an anti-aging vitamin, thanks to its anti-inflammatory effects and protection from ultraviolet rays.
Now that we know the wide range of benefits that milk offers, how much milk should we consume daily? There are no hard and fast rules, but too much of anything is not advisable. For adults, two full glasses of milk a day – once in the morning and once before bed – will provide an adequate amount of nutrients. For children below 12 years of age, two 250ml glasses of milk a day should be sufficient. And, of course, babies require regular milk intake, as it is their sole source of nutrients. It is also good for us to remember that milk has healthy types that can benefit us. It is advised that we choose low-fat or non-fat milk, whole milk or skim milk.
The price of dairy milk and other dairy products has increased, along with other food items in the market, mostly as a result of the current inflationary trend in Nigeria. So, to conclude, I would like to use this medium to appeal to the various manufacturers of dairy products in Nigeria to consider reducing the prices of their dairy milk and other dairy products, so that many more people can afford to buy and enjoy more regularly this rich, nutritious and delicious super-beverage – MILK!
Daniel IGHAKPE.
ighakpe.dan@gmail.com.
+234 913 739 3829.
FESTAC Town, Lagos State, Nigeria.
