Does milk help you?

Milk has a history of thousands of years all over the world. By definition, it is a nutritious liquid used by female mammals to feed their young. The most common consumption types are cattle, sheep and goats; Western countries drink milk most often; The consumption of milk is a controversial topic in the field of nutrition, so you may want to know whether it is healthy or harmful.

Here are five health benefits of milk supported by science, so you can decide whether it is the right choice for you.

Milk is rich in nutrition.

The nutritional composition of milk is impressive. After all, it aims to fully nourish newborn animals. A whole cup (244g) of whole milk contains:

? Calories: 146

? Protein: Eight grams.

? Fat: 8 grams

? Calcium: 28% of RDA

? Vitamin D: D: 24% of RDA

? Riboflavin (B2): 26% of RDA

? Vitamin B 12: 18% RDA.

? Potassium: 10% of RDA.

? Phosphorus: 22% of RDA

? Selenium: 13% of RDA.

Milk is an excellent source of vitamins and minerals, including "pay attention to nutrition" that many people don't eat enough. It provides potassium, B 12, calcium and vitamin D, which are lacking in many diets. Milk is also a good source of vitamin A, magnesium, zinc and thiamine.

In addition, it is an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s. * * * Conjugated linoleic acid and omega-3 fatty acids are associated with many health benefits, including reduced risk of diabetes and heart disease. The nutritional composition of milk will be different, depending on the fat content in milk, the diet and treatment of milk and other factors.

For example, milk produced by cows that eat the most grass contains a lot of linoleic acid and omega-3 fatty acids. In addition, organic milk and grass-fed milk also contain more beneficial antioxidants, such as vitamin E and β-carotene, which help to reduce inflammation and resist oxidative stress.

2. It is a good source of high-quality protein.

Milk is a rich source of protein, and a glass of milk is only 8 grams. Protein is necessary for many important functions of human body, including growth and development, cell repair and immune system regulation. Milk is considered as "complete protein", which means that it contains all nine essential amino acids necessary for the best function of human body.

There are two main protein in milk-casein and whey protein. Both are regarded as high-quality protein. Casein constitutes most of the protein found in milk, accounting for 70-80% of the total protein content. Whey accounts for about 20%. Whey protein contains branched-chain amino acids such as leucine, isoleucine and valine, which are all related to health.

Branched-chain amino acids may be particularly helpful for exercising muscles, preventing muscle loss and providing energy during exercise. In several studies, drinking milk reduced the risk of age-related muscle loss. In fact, the high consumption of milk and dairy products is related to the increase of muscle mass and physical function of the elderly. Milk has also been proved to promote athletes' muscle repair.

In fact, some studies show that drinking milk after exercise can reduce muscle injury, promote muscle repair, increase strength and even reduce muscle soreness. In addition, it is a natural substitute for selling highly processed protein drinks for post-exercise recovery.