Cow’s milk is a nutrient-rich beverage that provides a variety of essential nutrients, making it a beneficial part of a balanced diet for many people. It’s important to note that while cow’s milk offers various health benefits, not everyone can or should consume it. Some individuals may be lactose intolerant, allergic to milk proteins, or choose not to consume dairy for personal or ethical reasons.
For those who cannot consume cow’s milk, there are alternative milk options available, such as soy milk, almond milk, and oat milk. These alternatives may offer similar nutritional benefits, but it’s essential to check labels to ensure they are fortified with nutrients like calcium and vitamin D. As with any food or beverage, moderation is key. It’s advisable to consult with a healthcare professional or registered dietitian to determine the best dietary choices based on individual health needs and preferences.
Milk and dairy group foods are mainly milk from various mammals (cow, sheep, goat, buffalo) and products made from milk such as yogurt, cheese, kefir, ice cream, etc., milk desserts and milk powder. Milk and its products are important sources of many nutrients including high quality protein, calcium, phosphorus, zinc, B1 (thiamine), B2 (riboflavin), B6, B12 and niacin. Vitamins A, D, E and K are found in milk fat. It is the carotenoids in milk fat that give it its yellowish color and riboflavin that gives it its fluorescent color. As milk fat decreases, the fat-soluble vitamin content also decreases. Vitamin D is very low in unfortified milk. Milk and milk products should be consumed daily by all age groups, especially children and young people, women of childbearing age and the elderly.
Foods in the milk and milk products group are especially important for the healthy development of bones and teeth in children and adolescents and for the prevention of cardiovascular diseases, stroke, high blood pressure, Type II diabetes, osteoporosis, colon cancer and body weight management in adults due to their rich calcium content. In addition to milk and its products, fish (especially those eaten with the bones), dark green leafy vegetables, whole grain products, molasses, some enriched foods, almonds and legumes also contain a certain amount of calcium, but the use of calcium in the body is more limited than milk.
Milk and dairy products contain saturated fatty acids and cholesterol. People who need to limit their fat and cholesterol intake in their diet should choose reduced-fat or fat-free milk, yogurt and cheese. Choosing skimmed or low-fat milk and products provides the same nutrients as whole milk and products, contains less saturated fatty acids and therefore provides less energy. Since the salt content of cheese among dairy products is high, low-salt or unsalted cheeses should be preferred to reduce salt consumption.
Is it good to drink cow’s milk? Some individuals do not consume milk due to allergies, sensitivity to lactose (lactose intolerance), which is milk sugar, or due to false beliefs. For lactose intolerant individuals, low lactose milk or lactose-free dairy products are available. In case of allergy or sensitivity, a physician and dietitian should be consulted.
Importance and Benefits of Cow’s Milk
Milk, which is necessary at every stage of human life, is a good source of macro and micronutrients except vitamin C and iron. It is known to be very important for bone health especially during childhood, pregnancy, lactation and old age. When milk and dairy products are considered as a source of some important minerals, especially calcium and phosphorus, protein and some B group vitamins such as riboflavin, it will be immediately understood that it is an important food group in terms of public health.
When to drink cow’s milk? Milk protein is of good quality and its utilization rate in the body is 90%. In addition to the known contribution of milk proteins to growth-development in the body and their effectiveness in tissue differentiation, it is known that they have positive effects on calcium absorption and the functions of the immune system, reduce blood pressure and cancer risk, are effective in controlling body weight and are protective against dental caries.
Lactose, a milk carbohydrate, is the source of milk energy. Lactose helps in the formation of brain and nerve cells and regulation of bowel movements. It develops beneficial intestinal bacteria by providing a suitable environment (pH). People who do not drink milk may experience mild nausea, gas in the abdomen, heartburn and mild diarrhea. These symptoms disappear as you continue to drink milk.
Milk fat is another source of milk energy. It helps the absorption of fat-soluble vitamins (A, D, E, K). In special cases and in adulthood, half-fat or skim milk can also be consumed. Fatty acids found in milk fat have been reported to be a variable in the development of the nervous system and intellectual capacity, especially in children.