Milk is known as the pale liquid which is considered a vital source of nutrients. The lactation milk has colostrum which transfers the antibodies of mothers to young infants that prevent the body from various diseases. Humans and other mammals produce milk in order to feed offspring. The milk of sheep, goats, etc is used but cow’s milk is most preferable. It contains various nutrients that help to prevent a number of health ailments. Milk provides smooth skin, strengthens bones, prevents illness; enhances the immune system, treats dental decay, hypertension, respiratory ailments, osteoporosis, and obesity. Nowadays various alternatives of milk are found such as coconut milk, almond milk, hemp milk, etc. The dairy products could be added to the diet in form of butter, cheese, dairy whitener, flavored milk, paneer, ice cream, curd, and milk sweets.

MILK FACTS

History

With the domestication of animals, milk was used as a beverage. In 9000 BC, sheep and goats were domesticated in Afghanistan and Iran. The milk was used to make cheese by the ancient Romans and Greeks.

In the 1600s the cattle were brought by early colonists to the USA. The dairy products were produced on the farm and were consumed. In 1790, in Boston, Philadelphia, and New York it was sufficiently grown and become large-scale dairy operations. Farmers import cattle to fulfill the increasing demand.  In 1795, Holstein-Friesens was imported, in 1822 Ayrshires, and in 1830 the first Guernseys was imported.

In the United States, when the dairy industry was developed, the machines to process milk were also developed. Gail Borden formed the method to condense milk by heating it in a limited vacuum. This method stored the water in low volume which prevents the milk from germs.

In 1863, Louis Pasteur (France) makes the pasteurizing method to alleviate the noxious bacteria. In 1908, Chicago became the extensive city for pasteurized milk. Dr. Henry Thatcher produce the glass milk bottles in 1884 after he saw the milkman deliver the milk in an open bucked where the ragdoll was fallen accidentally. The United States produced milk about 148 billion lb in 1990.

Nutritional value

One cup of 245 grams of milk offers 152 calories. The same amount offers 47.08% of Vitamin B 12, 32.38% of Vitamin B2, 29.71% of phosphorus, 28.20% of Calcium, 24.34% of isoleucine, 24.34% of valine, 23.17% of lipid fat, 22.73% of tryptophan, 20.16% of leucine, 19.71% of lysine, 19.32% of histidine, 19.09% of threonine, 18.62% of Vitamin B5, 17.13% of sodium, 16.55% of selenium, 16.43% of Vitamin A and 15.72% of protein.

Minerals	Amount	% DV
Calcium, Ca	282 mg	28.20%
Iron, Fe	0.07 mg	0.88%
Magnesium, Mg	24 mg	5.71%
Phosphorus, P	208 mg	29.71%
Potassium, K	331 mg	7.04%
Sodium, Na	257 mg	17.13%
Zinc, Zn	0.93 mg	8.45%
Copper, Cu	0.061 mg	6.78%
Manganese, Mn	0.01 mg	0.43%
Selenium, Se	9.1 µg	16.55%

Vitamins	Amount	% DV
Water soluble Vitamins
Vitamin B1 (Thiamin)	0.115 mg	9.58%
Vitamin B2 (Riboflavin)	0.421 mg	32.38%
Vitamin B3 (Niacin)	0.22 mg	1.38%
Vitamin B5 (Pantothenic acid)	0.931 mg	18.62%
Vitamin B6 (Pyridoxine)	0.088 mg	6.77%
Vitamin B9 (Folate)	12 µg	3.00%
Folic Acid	0 µg	N/D
Folate, food	12 µg	N/D
Folate, DEF	12 µg	N/D
Choline	35.8 mg	6.51%
Vitamin B-12 (Cobalamine)	1.13 µg	47.08%
Fat-soluble Vitamins
Vitamin A, RAE	115 µg	16.43%
Vitamin A, IU	404 IU	N/D
Retinol	113 µg	N/D
Beta Carotene	17 µg	N/D
Vitamin E (alpha-tocopherol)	0.17 mg	1.13%
Vitamin D (D2 + D3)	3.2 µg	N/D
Vitamin D3 (cholecalciferol)	3.2 µg	N/D
Vitamin D	127 IU	N/D
Vitamin K (phylloquinone)	0.7 µg	0.58%

Lipids	Amount	% DV
Fatty acids, total saturated	4.653 g	N/D
4:00	0.186 g	N/D
Caproic acid 6:00 (hexanoic acid)	0.186 g	N/D
Caprylic acid 8:00 (octanoic acid)	0.186 g	N/D
capric acid 10:00 (decanoic acid)	0.186 g	N/D
Lauric acid (dodecanoic acid) 12:00	0.191 g	N/D
13:00	0	N/D
Myristic acid  14:00(Tetradecanoic acid)	0.74 g	N/D
pentadecanoic acid (15:00)	0 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	2.068 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.909 g	N/D
Fatty acids, total monounsaturated	2.026 g	N/D
Oleic acid 18:1 (octadecenoic acid)	2.026 g	N/D
Fatty acids, total polyunsaturated	0.485 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.299 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.186 g	N/D
Cholesterol	27 mg	N/D

Amino acids	Amount	% DV
Tryptophan	0.1 g	22.73%
Threonine	0.336 g	19.09%
Isoleucine	0.407 g	24.34%
Leucine	0.745 g	20.16%
Lysine	0.659 g	19.71%
Methionine	0.206 g	N/D
Cystine	0.049 g	N/D
Phenylalanine	0.407 g	N/D
Tyrosine	0.397 g	N/D
Valine	0.514 g	24.34%
Arginine	0.225 g	N/D
Histidine	0.238 g	19.32%
Alanine	0.265 g	N/D
Aspartic acid	0.674 g	N/D
Glutamic acid	1.766 g	N/D
Glycine	0.157 g	N/D
Proline	0.777 g	N/D
Serine	0.473 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Milk

Milk has become a vital part of the diet. This liquid provides various amounts of nutrients. Though it is consumed in lunch, breakfast, or dinner it provides adequate amounts of proteins, vitamins, and carbohydrates. The nutrients which are offered assist in performing various functions. The milk contains calcium that is essential for the formation of teeth and bones. It is also essential for maintaining muscle health. The milk could be obtained from cows, goats, buffaloes, sheep, camels, yaks, and humans. Additionally, cow milk is the favored choice for all. The milk is provided to children as well as adults to maintain their overall health.

1. Provides calcium

Milk is considered a great source of calcium for the body. It prevents chronic problems such as bone loss, cancer, migraine headaches, arthritic conditions, obesity, and pre-menstrual syndrome. It acts as an aid for losing weight and unwanted fats. Calcium is vital for the formation of bones and measurements of mineral density which depends on calcium. Milk is available at a cheap price in the market. (1)

2. Healthy heart

The study shows that it helps to lower the chances of strokes and cardiovascular ailments. The high intake of calcium regularly helps to lower atherosclerosis, stroke, and cardiovascular problems. Additionally, milk contains potassium and magnesium which perform a vasodilator activity that helps to lower the blood pressure and raise the flow of blood to the organs along with the reduction of stress on the cardiovascular system and heart. (2) (3)

3. Bone health

Milk contains a high amount of calcium which is vital for the development and growth of bone structures. Osteoporosis is a bone disorder that could be prevented if milk is consumed regularly. A child who has a low amount of calcium has a high risk of bone fractures and it could take a long time to heal due to the low presence of calcium in the body. (4)

4. Teeth problems

The intake of milk is excellent for the maintenance of dental health. It prevents the enamel from acidic substances. It should be consumed for the maintenance of health and energy. It also reduces the consumption of soft drinks that lowers the chances of weak gums and teeth decay. (5)

5. Hydrates body

The body requires fluid which should be replenished frequently. Water is vital for the body so one should drink about 6-8 glasses of fluid. Milk possesses a high quantity of water molecules that helps to rehydrate the body. Our body is made of about 80% of water so fluid should be balanced in the body to perform every activity. Dehydration could lead to various health problems. (6)

6. Skin health

People use milk for the maintenance of smooth and fair skin complexion. The milk products and milk are used in the preparations of cosmetics. Milk treats dry skin so one should apply milk to the face and leave it for fifteen minutes and wash it. It smoothens and nourishes the skin. Milk has lactic acid which helps to eliminate the dead skin cells and rejuvenates the skin. Milk has a high content of Vitamin A which enhances skin health from the inside. It has antioxidant properties that eradicate the free radicals that are harmful and responsible or premature aging, spots, and wrinkles. (7)

7. Excellent diet

The intake of milk promotes the intake of vitamins and minerals. It fulfills the requirement of calcium. Calcium with other minerals is essential for the efficient functioning of the body. (8)

8. Reduce acidity

The intake of milk products lowers the chances of acidity in the body. Cold milk is effective to provide relief from acidity.

9. Treats cancer

Milk consumption is effective to treat colon cancer. The study shows that food increases the life of colon cancer patients. (9)

Traditional uses

• Milk helps to soothe the mucous membranes.
• It also soothes the rectum.
• It promotes milk absorption.
• It could soothe the sunburn symptoms.
• Milk is used to remove the makeup.
• The addition of milk to the bathwater provides beautiful skin.

Precautions

Symptoms that might arise with the consumption of milk such as lactose intolerance, acne, cholesterol, milk allergies, weight gain, bone loss, abdominal pain, nausea, gas, and diarrhea.

How to Eat         

• It could be added to the bowl of hot cereal such as oatmeal, or breakfast.
• It could be used with raisins, nutmeg, and cinnamon.
• It is used to make rice pudding with brown rice.
• Kheer is mostly used as the milk dish in India. The white rice (758 grams) should be soaked in water for about one hour. Then the rice should be drained and heated in low heat over a large pan. Cook it by covering it for about 50 minutes. Then add four cardamom pods and sugar. It should be stirred and cooked for extra 20 minutes. Then remove and stir it in rose water. It could be served by topping it with almonds.
• The milk could be blended with bananas and other fruits.
• Hot chocolate should be heated in milk, honey, and unsweetened dark chocolate. Then it should be frequently stirred.
• The dessert could be made by mixing milk along with dry fruits. Figs, dates, apricots, and almonds should be soaked in a hot water for about four hours and drained it. It should be ground to a paste and blended to sugar and milk. Cream and honey should be added and blended. It should be refrigerated and blended until it gets frothy. Garnish it with grated chocolate and chopped pasta.
• Milk is used to prepare a creamy soup. Boil 300 grams of milk and it should be diluted by adding three cups of warm water. Half a cup of rice should be added with salt and should be boiled till it is cooked. About 60 grams of butter should be added and use two beaten eggs to thicken it. It could be served with brine cheese (crushed).

Storage

• Milk has perishable nature. It should be refrigerated after opening. It should be kept in a milk container. It should not be kept on the door of the refrigerator because the milk is exposed to heat when opened.
• The temperature of the refrigerator should be checked regularly.
• The temperature should be less than 4 C (40 F) or lower than that.
• Due to the high sugar content, condensed milk lasts longer in comparison to evaporated milk.
• The evaporated milk should be frozen.

Other Facts        

• It is regarded as the main source of nutrition for infants, mammals.
• The lactation milk possesses colostrum due to which the antibodies of mothers are carried to its young that lowers the chances of various diseases.
• About 730 million tonnes of milk was produced by dairy farms in 2011 from the 260 million dairy cows.
• The largest producer of milk is considered to be India in the world.
• Brazil, China, India, and United States are the highest exporters of milk as well as milk products in the world.
• The highest importers of milk in the world are Russia and China.

References

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