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Food and Health

Milk –  Being a complete food, is very much familiar to us compared to any other food. We all started consuming milk right from when we were infants. World Milk Day is marked on June 1st every year. This year’s theme was “Dairy Net Zero ” that is to reduce greenhouse gas effects in the dairy industry.  From babies to grown-ups milk has become an integral part of one’s daily diet. There won’t be anyone in the world who hasn’t tasted it atleast once in his lifetime. Mother’s milk provides the best and most complete food for growth and development of full-term infants. While two to four servings of milk are recommended for youngsters and adults. Milk is an integral part of tea. Almost everyone starts the day with morning tea. 

Nutrients Information :

It is said that all other nutrients other than Iron are present in milk. Milk is an excellent source of dietary calcium, a mineral which is needed for building healthy bones and teeth and to maintain many of the basic functions of our body. Apart from that milk has two major solid components; fat and nonfat solids. This includes proteins, carbohydrates, water-soluble vitamins and minerals. Nowadays fortified milk is available in markets which have additional fat soluble vitamins like A and D. It is also processed to accommodate nutritional needs as well as in quality assurance. Calcium and vitamin D work together. Calcium helps to build strong bones While vitamin D helps the body to absorb calcium effectively.  

Purity and Storage of Milk :

Many claims have been raised on the accountability of raw milk. Many disease causing germs often find their way into unpasteurised milk . During pasteurization milk is heated enough to kill microorganisms without compromising its taste. The sale of unpasteurized milk is illegal so beware while purchasing from the market and be sure to check its purity. While buying you should also pay attention to the date , even the pasteurized milk contains bacteria which will easily spoil unless refrigerated. Place the milk towards the back of the refrigerator where it is colder than on the door. It is also said that putting the milk in the microwave oven for 60 to 90 seconds before refrigerating increases its shelf life to another 4 or 5 days. 

 Benefits : 

• Calcium helps to prevent osteoporosis and certain studies indicate that it may also protect against high blood pressure and colon cancer. So drinking milk is the best option as it is an excellent source of calcium.
• Riboflavin or vitamin B2 is essential for the growth of cells, production of energy and breaking down fats into fatty acids and glycerol. Milk is a good source of riboflavin.
• Milk has many medicinal properties and so it is a vital ingredient of many ayurvedic medicines.
• Goat milk is known for its medicinal values. It is given to dengue patients as it increases platelets and is also good for allergies in kids. I remember my son was given for a certain period when he was a kid.
• Low fat milk products like fat free yogurt, cottage cheese etc. are low in cholesterol and high in protein.
• Taking a milk bath (especially Donkey’s milk) has many health benefits such as it replenishes dry skin, treats psoriasis and certain other skin irritations. Also it increases skin complexion and smoothness and reduces fine lines and wrinkles.
• Studies indicate that dairy plays a key role in weight loss. You can lose weight by drinking milk instead of soft drinks. 
• Taking milk along with turmeric powder is advantageous as it destroys many cancer causing cells.

  Drawbacks: 

There are certain drawbacks also – 

• Whole milk and cream contain saturated fat which if consumed in too much may affect heart functions and build up cholesterol in arteries.
• Some people show intolerance to lactose , the sugar which is found in milk.
• Milk protein can trigger allergic reactions in susceptible people.

Kinds of Milk: 

There are many substitutes available in the market today. This is the best option for those with allergic concerns. It is a good choice for vegans as these are mainly plant products. People who are allergic to lactose also can opt for this. 

1. Soy milk – This is one of the most popular alternatives which is cholesterol free and low in saturated fats.
2. Almond milk – Made from whole almonds it is rich in vitamin E and antioxidants.
3. Cashew milk – Loaded with nutrients it has a rich and creamy texture. This milk is low in calories and less sweet compared to cow’s milk.
4. Oat milk – Produced from oats, oat milk is rich in vitamin B, known to lower bad cholesterol and also good for bone health.
5. Flax milk – High in fiber this milk is known to protect heart and blood vessels due to the presence of alpha linoleic acids and the protein present in this tends to reduce blood sugar levels. 
6. Rice milk – This is the least allergic of all milk substitutes, has a rich source of vitamin A, B12 and D but low in calcium and protein.
7. Coconut milk – This is nutrition rich and usually used in curries and sweets but it can be consumed directly or with tea. It induces hair growth and skin complexion and gives a hydrating and cooling effect to skin and body. 

A number of other alternatives are also available. The advantage is that people can opt their choice but on the other hand we cannot call it a complete food as it may not contain all the nutrients that a cow’s or goat’s milk have. Since ancient times milk and its benefits have been known to everyone .A variety of food products can be made from milk.

• Milk powder
• Butter
• Ghee
• Cheese
• Paneer 
• Curd
• Yogurt
• Buttermilk

There are many more sub varieties which I will mention about later. Being a complete food it is a balanced diet too. Make sure you drink milk at least once a day. It is very good for both health and beauty.

Drink Healthy; Stay Happy

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Thank You