Milk Benefits, Harm, Calories and Nutritional Value

MilkIt is the most nutritious liquid that human beings have met since the first moment they were born. A wide variety of food products are made from cow's milk, such as cheese, cream, butter and yoghurt.

To these foods süt ürünleri and they are an essential part of the human diet. The nutritional profile of milk is very complex and contains every nutrient the human body needs.

In the article "What is milk good for", "How many calories in milk", "Is milk useful or harmful", "What are the benefits of milk", "What are the harms of drinking too much milk", "Does milk have side effects" questions will be answered.

Nutritional Value of Milk

The table below, nutrients in milk Contains detailed information about.

Nutrition Facts: Milk 3.25% fat - 100 grams

Remember that many dairy products are fortified with vitamins, including D and A.

Milk Protein Value

Milk It is a rich source of protein. 30.5 grams milk Contains approximately 1 g of protein. MilkProteins in one are divided into two groups according to their solubility in water.

insoluble milk proteinsWhile what is called casein, soluble proteins are known as whey proteins. It milk proteins Both groups are of excellent quality, with a high percentage of essential amino acids and good digestibility.

Casein

Casein makes up the majority (80%) in milk. Casein is actually a family of different proteins and the most abundant one is called alpha-casein.

An important feature of the casein is, calcium ve phosphorus is the ability to increase the absorption of such minerals. Casein can also raise low blood pressure levels.

Whey protein

Whey also known as whey protein, milkIt is another protein family that makes up 20% of its protein content.

Whey is particularly rich in branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine. It consists of many types of soluble proteins with different properties.

Whey proteins have been associated with many beneficial health effects, such as reducing blood pressure and improving mood during periods of stress.

Whey protein consumption is great for muscle growth and maintenance. For this reason, it is a popular supplement among athletes and bodybuilders.

Milk fat

Directly from the cow watert is about 4% fat. Milk fats are one of the most complex of all natural oils, containing about 400 different fatty acids. 

Milk70% of the fatty acids in one are saturated. Polyunsaturated fats are present in small amounts. These make up about 2.3% of the total fat content. Monounsaturated fats make up about 28% of the total fat content.

Ruminant Trans Fats

Trans fats are naturally found in dairy products. Unlike trans fats found in processed foods, trans fats in dairy products, also called natural trans fats, have beneficial health effects.

Milk, vaccine acid and conjugated linoleic acid or CLA It contains a small amount of trans fat. CLA has received great attention due to its various health benefits. However, large doses of CLA through supplements can have detrimental effects on metabolism.

Milk Carbohydrate Value

Carbohydrates in milk mainly milkIt is in the form of a simple sugar called lactose, which makes up about 5% of the weight of the meal.

In the digestive system, lactose is split into glucose and galactose. These are absorbed in the bloodstream and galactose is converted into glucose by the liver. Some people lack the enzyme needed to break down lactose. To this situation lactose intoleranceı It called. What are impacted teeth? When one or more teeth fails to grow in the correct position and is therefore held below the normal gum line, it is called an impaction. This can be complete, such as completely unerrupted (buried) third molars (wisdom teeth) or partial when just part of the tooth is visible in the mouth. Why are impactions important? For best function and appearance the teeth should grow in a healthy alignment. When one or more teeth is impacted, this can affect the function of that tooth but also the function and appearance of other teeth. Whether all impactions should be treated is still controversial and your dentist and oral and maxillofacial team can explain the advantages and disadvantages or treatment for you, which is usually surgical.

Vitamins and Minerals in Milk

MilkContains all the vitamins and minerals necessary to maintain growth and development in the calf during the first months of its life.

In addition, it contains almost every nutrient needed by humans, making it one of the most nutritious foods. The following vitamins and minerals are found in particularly large amounts in milk:

Vitamin B12

This essential vitamin is only found in foods of animal origin and vitamin B12. milktoo high.

Calcium

Milk Although it is the best source of calcium, it is also milkThe calcium contained in it is easily absorbed.

Riboflavin

It is one of the B vitamins and is also called vitamin B2. Dairy productsis the largest source of riboflavin.

Phosphorus

Dairy products are a good source of phosphorus, which plays an important role in many biological processes.

What Are the Benefits of Drinking Milk?

Builds stronger bones

It is vital to build a strong skeleton and maintain healthy bones from fetal life through adulthood (and menopause).

This prevents osteoporosis, bone loss and associated fragility. During peak growth in the early years of adolescence, the body may need as much as 400 mg of calcium per day.

To prevent bone loss Vitamin D.i ve magnesiuma is also needed. This is especially true for women going through menopause - estrogen fluctuations can trigger bone loss (decrease in bone density).

To drink milk It provides enough nutrients that bones need.

Improves heart health

200-300 mL per day drinking milkfound to reduce the risk of heart disease by 7%. Drinking low-fat milkcan raise good cholesterol (HDL) levels and lower bad cholesterol (LDL) levels. 

Also The Turkish milkThe abundant calcium in it dilates the blood vessels and strengthens the heart muscles. The bottom line - drinking low-fat milk from a young age can prevent atherosclerosis, coronary artery disease, angina, and other life-threatening heart diseases.

Milk It is loaded with many essential nutrients and contains potassium that helps regulate and maintain blood pressure.

It improves stomach ailments and indigestion

Cow milkAbout 3% of its is protein, and 80% of it consists of casein. The primary role of the casein is to transport minerals to target areas.

For example, casein binds to calcium and phosphorus and transports them to the digestive system. These minerals accelerate digestion by stimulating the release of digestive juices in the stomach.

Casein also pairs with small chains of amino acids called peptides. These casein-peptide complexes prevent pathogen attacks in the GI tract by secreting the slimy mucin that traps them.

Therefore, calcium and milk proteins can treat indigestion, gastritis, ulcers, heartburn due to GERD, bacterial infections, and even stomach cancers.

It lowers the risk of diabetes

Milk and there are many hypotheses about type 2 diabetes. Although there is room for tremendous research, some hypotheses milkIt rationally elucidates the effect of fame on such chronic diseases.

Calcium, magnesium and peptides play a role here. These components alter glucose tolerance and insulin sensitivity in the body.

Also The Turkish milkwhey proteins improve satiety and appetite control. In this way, excessive food is not eaten and the possibility of obesity is reduced. With such control, lipid peroxidation, organ inflammation and finally diabetes can be prevented.

Cleanses skin

Whole milkis a storehouse of soluble whey proteins. A few, such as lactoferrin, have potent anti-inflammatory activity.

Rich in lactoferrin fermented milktopical application of acne vulgaris It can heal inflammatory conditions such as.

Drinking low-fat skim milk also acne, psoriasiscan prevent and effectively manage pathogenic skin infections, lesions and stretch marks.

This is because skim milk has negligible fat and triglyceride content. In a study, milk application It reduced the sebum content in the skin by 31%.

What Are the Harms of Drinking Milk?

Lactose intolerance

Lactose, also known as milk sugar, is the main carbohydrate found in milk. In the digestive system, it is divided into subunits, glucose and galactoses. However, this does not happen in all people.

An enzyme called lactase is required for the decomposition of lactose. Some people lose the ability to digest lactose after childhood. 

It is estimated that approximately 75% of the world's population is lactose intolerant. In people with lactose intolerance, lactose is not completely absorbed and some (or most) of it passes into the colon.

In the colon, the bacteria present there start to ferment. This fermentation process, like methane and carbon dioxide short chain fatty acids and causes the formation of gases.

Lactose intolerance causes many unpleasant symptoms such as gas, bloating, abdominal cramps, diarrhea, nausea, and vomiting.

Milk Allergy

Milk allergy While it is rare in adults, it is more common in young children. Often allergic symptoms are caused by whey proteins called alpha-lactoglobulin and beta-lactoglobulin, but these can also be caused by caseins. The main symptoms of milk allergy stool problems, vomiting, diarrhea, and skin rash.

Acne Development

Milk consumptionhas been associated with acne. Acne is a common skin disease characterized by facial, chest and back acne. 

Excessive milk consumptionis known to increase the levels of insulin-like growth factor-1 (IGF-1), a hormone thought to be involved in the appearance of acne.

Acidity and Stomach Cancer

Of drinking milk While there is research evidence that says it can reduce gastritis and ulcers, there are those who do not support this.

MilkSince the casein in the casein helps transport minerals and peptides to the intestine, it can trigger excessive gastric juice production. This changes the pH balance of the stomach.

Instead of healing milkThis feedback effect may aggravate peptic ulcers. In the worst case, the accumulation of such pH imbalance in the gut can lead to stomach cancer.

Hormonal Imbalance

Cow and buffalo milk It has natural hormones secreted by the animal. Estrogen, milkIt is one such hormone that is abundant in te.

Our bodies are already producing estrogen to perform certain roles. Milk Excessive estrogen can cause problems, especially in men.

Some research milkshows how the estrogen taken from the skin can cause breast, prostate and testicular cancers.

Bacterial infections

From cow, goat, sheep or buffalo drinking raw milk May cause acute and chronic pathogenic infections. Unpasteurized milk, Salmonella, E. coli, Campylobacter, Staphylococcus aureus, Yersinia, Brucella, Coxiella ve Listeria Has dangerous bacteria such as.

Most commonly, raw milkThe bacteria can cause vomiting, diarrhea (sometimes bloody), abdominal pain, fever, headache and body aches.

In rare cases, it can cause serious and even life-threatening illnesses such as stroke, hemolytic uremic syndrome, kidney failure, and even death.

Milk Processing Methods

Almost all sold for human consumption milk it is processed in some way. This is done to increase the safety of dairy consumption and the shelf life of dairy products.

Pasteurization

Pasteurization, raw milkIt is the process of heating milk to destroy the occasional harmful bacteria. Heat removes harmful bacteria, yeast and mold.

However, pasteurization milk does not sterilize. Therefore, it must be rapidly cooled after heating to prevent any remaining bacteria from multiplying.

Pasteurization causes a slight loss of vitamins due to its sensitivity to heat, but does not have a significant effect on nutritional value.

Homogenization

Milk fat It consists of numerous globes of different sizes. Raw milktoo, these fat globules tend to stick together and milkfloats on top of the

Homogenization is the process of separating these fat globules into smaller units. It, milkIt is made by heating the unit and pumping it through narrow pressure pipes.

Purpose of homogenization milkTo extend the shelf life of the fame and to give a richer flavor and whiter color. Most dairy productis produced from homogenized milk. Homogenization does not have any negative effect on food quality.

Raw Milk with Pasteurized Milk

Raw milkis a term for milk that has not been pasteurized or homogenized. Pasteurization is the process of heating milk to extend the shelf life and to minimize the disease risk of harmful microorganisms that may be present in raw milk.

Heating causes a slight decrease in a few vitamins, but this loss is not significant for health. MilkHomogenization, the process of splitting fat globules into smaller units, has no known adverse health effects.

Raw milkConsumption of fame has been associated with a reduced risk of asthma, eczema, and allergies in childhood. However, studies on this subject are small and inconclusive.

Raw milkAlthough it is more "natural" than processed milk, it is more risky to consume. In healthy cows milk does not contain any bacteria. Milk During milking, transportation or storage, it becomes contaminated with bacteria transmitted either from the cow or from the environment.

Most of these bacteria are not harmful and most of them are beneficial, but sometimes milkcontaminates with potentially infectious bacteria.

Drinking raw milk Although the risk is very small, a single milk infection can have serious consequences. Most people recover quickly, but people with weak immune systems, such as the elderly or very young children, are more prone to severe illness.

As a result;

Milk It is one of the most nutritious drinks in the world. It is not only rich in high quality protein but also an excellent source of vitamins and minerals such as calcium, vitamin B12 and riboflavin.

Therefore, it can reduce the risk of osteoporosis and lower blood pressure. On the downside, some people are allergic to milk proteins or do not tolerate milk sugar (lactose).

Moderate as long as excessive consumption is avoided milk consumption is healthy.