In recent years, milk has acquired a bit of a sullied image with the boom of alternative and milk-free choices. But, in fact, nutrients that can improve your nutrition and overall health are packed with milk.

'Drinking milk is a perfect way to fulfill nine critical nutrient requirements, including: phosphorus, B12, calcium , magnesium, vitamin A and also vitamin D, our professor says. The majority of non-dairy milks contain only 2-4 nutrients and usually lack protein; if sweetened, they may also contain added sugars.' Milk, on the other hand, has a normal balance (in low-fat milk) of protein , carbohydrates and fat.

It seems like dairy milk is being phased out between soy milk, coconut milk, and the new alternative milk to hop on track, oat milk, but don't let that fool you. Drinking milk, especially for women, can be good for your health.

Yeah, milk is very good for bone health and for osteoporosis prevention.

"Dairy, including milk, is one of the best sources of calcium, which is essential for bone health, along with vitamin D, magnesium, and protein," says Majumdar. You've heard this one before. Though calcium is present in some vegetables and foods such as tofu and salmon, they do not have almost as much as milk, "she adds."

Heather Beall, MD, obstetrics and gynecology at Northwestern Medicine McHenry Hospital, says that women are still developing bones during their middle years, ages 30 to 50, and are still not losing bone density before menopause. In your diet, it is important to get enough calcium to brace you for the bone loss that follows menopause. To keep the bones healthier and avoid fractures and osteoporosis, eating enough calcium will help delay the loss of bone, says Dr. Beall.

Milks also help our skin in flourishing

"As we age, the protein found in milk products will help promote skin elasticity," Dr. Beall says. Retinol, a proven anti-aging and skin-restoring antioxidant, also contains milk. Plus, due to its anti-inflammatory impact and protection from UV rays, milk vitamin D is also an anti-aging vitamin.

Dairy was also associated with the causation of acne for a long time. However, a study of studies published in the Journal of the American Academy of Dermatology on acne and milk found that sugar (and the high glycemic index of the Western diet) could be more likely to cause acne.

It also helps in our teeth

"The benefits of milk also apply to the teeth and jaw, which, if you do not get enough calcium in your diet, can lose density," Beall says.

Also, milk is good for your heart.

A 22-year study published in the American Journal of Clinical Nutrition in 2018 found that those who drank full-fat milk had higher levels of 3 milk-related fatty acids in their blood (pentadecanoic, heptadecanoic, and trans-palmitoleic), which coincided with a reduced risk of heart disease death and a 42 percent lower probability of stroke death. In short, milk could help lower the risk of heart disease and stroke, as well as help lower blood pressure, the study indicated.

Extra, trying to strengthen muscles may help.

A research published in the European Journal of Sport Science in 2019 found that milk contributes to the synthesis and re-hydration of post-exercise muscles, as well as to post-exercise pain.

Dr. Beall adds that she personally drinks it. "I have completed 26 marathons, and I use chocolate milk as a drink for recovery," Beall says. Chocolate milk has the right combination of sugar, carbs, and protein. Right after your workout, it 's important to get that calorie mix in the time frame. I recommend it over supplements or shakes bought.

Does milk put you to sleep, actually?

The old wives' tale that it has some merit to drink a cup of warm milk at night to help you sleep. "It may be a precursor to the feel-good neurotransmitter serotonin from the amino acid tryptophan, which also helps us sleep," says Majumdar. "But milk contains amino acids that will have to compete with tryptophan to pass the blood-brain barrier, so the warming and drinking milk routine is more likely to be beneficial." Bottom line: if drinking milk before bed leads to a more restful night, go for it! Might we suggest a spot of tea instead, though?

However, will milk help you gain weight?

'To avoid weight gain, drinking milk will help you fulfill your nutritional needs,' says Jessica Crandall Snyder, RDN and founder of Vital RD.

A 2017 review of 13 clinical studies on dairy consumption in the journal Clinical Nutrition showed that reduced appetite and willingness to eat were correlated with having 500mL per day of dairy, while increasing satiety. Translation: "Every healthy food has calories in it, but if you cut out milk, nothing compares to the nutrient holes you would lose," says Snyder. "For 90-150 calories per cup (depending on the form of milk you drink), for that low amount of calories, you get a very good nutritional offer."

But if you cut out milk because of calories, this isn't the smartest eating plan. In an attempt to lose weight, many women are starting to substitute water for milk. "I would rather see them drop added sugars, which are straight-up carbohydrates, into their diet," adds Beall.

For me, overall I can say that milk is very nutritious to our body. I can say and observe that I grow up easily with it drinking for almost my 20 years of existence. Thankyou