We've all heard that milk does a body good, but do you really know why? Milk's health-enhancing benefits go beyond building stronger bones. There's a whole list of perks that this dairy dream provides.
However, most people are unaware of the most obscure benefits of milk. Read on to learn why milk is one of the body's best friends.
Benefit 1: Dairy Might Improve Blood Pressure
Spanish researchers published a study in the British Journal of Nutrition in 2009 and found that consumption of low-fat dairy could have a beneficial effect on blood pressure. The researchers studied more than 2,290 older adults who were at high risk of cardiovascular disease. Those who consumed the most low-fat dairy saw drops in systolic (the first/top number) and diastolic (the second/bottom number) blood pressure of 4.2 and 1.8 mmHg.
Another study by Spanish researchers found that those who consumed more low-fat dairy were less likely than non- or low-dairy consumers to develop high blood pressure by about 54 percent over a span of two years. The researchers surmised this might be related to proteins in dairy: caseins and whey.
Benefit 2: Dairy and the Weight-Loss Connection
There's some uncertainty about whether consuming dairy could help you lose weight. In fact, whole milk contains a lot of saturated fat (about 4.6 grams), so the notion that drinking more milk could aid weight loss is absurd to some. Even 2 percent and 1 percent contains 3.1 grams and 1.5 grams of saturated fat, respectively.
But researchers have found that low-fat dairy may be beneficial in helping people lose weight and maintain a healthy weight. There's debate regarding whether calcium – which some believe is beneficial to weight loss – is to thank, or if another component of dairy is responsible.
While researchers are still exploring the link between dairy and weight loss, know that low-fat milk or fat-free skim milk can be a part of a healthy diet, necessary for effective weight loss.
Benefit 3: Dairy and Metabolic Syndrome
Metabolic syndrome is associated with the risk of diabetes and heart disease. It's a group of conditions or risk factors including obesity, high blood sugars, low HDL (the "good cholesterol"), high blood pressure and high triglycerides.
Researchers from Iran conducted a study – published in 2005 in the American Journal of Clinical Nutrition – involving 827 men and women to record the effects of dairy (milk, yogurt, cheese) in relation to metabolic syndrome.
Here's what they found: Those who consumed the most dairy had a lower risk of metabolic syndrome, not to mention lower risk of a bigger waist size! Yet another point in milk's favor.
Benefit 4: Dairy Intake May Protect Against Cancer
We've all heard about foods that reduce the risk of cancer. But most people probably wouldn't expect milk to be on that list.
The Dairy Council in the UK reports "considerable evidence" that seems to suggest milk is protective against risk of colorectal and breast cancer.
It cites a study of 45,000 Swedish men who drank at least 1.5 glasses of milk daily (about 10.5 glasses a week). The researchers found they had a 35 percent lower risk of colorectal cancer than those who drank less than two glasses of milk each week. All that for just a bowl of cereal (and drinking the milk with it) and a glass of milk before bed.
Another study the Dairy Council cites involved 40,000 Norwegian women. The study found a dramatic reduction in the incidence of breast cancer among women who drank milk as children and continued to consume milk into adulthood. Why might milk be protective? Quite possibly, the natural fat, CLA (conjugated linoleic acid), might be responsible. That particular fat might protect against colon cancer as well.
Benefit 5: Behold, the Power of Dairy on Energy
How many products out there promise an energy boost? Monster? Red Bull? Amp? All the B vitamins you want, plus other massive chemicals designed to propel your body to superhero mode. However, did you know that milk is, in fact, quite the hydrator and energy booster?
According to the Dairy Council of California, milk is made up of more than 85 percent water, plus a healthy portion of carbs, protein and other nutrients. Consider it a veritable energy drink that doesn't come with the health risks associated with those other popular energy drinks. As the Dairy Council of California puts it, "Recover, rehydrate and refuel with milk!"
No Doubts About It: Milk Definitely Does a Body Good
Milk and other dairy products do a lot more good than most people realize. They're an excellent source of:
- vitamin D;
- calcium;
- phosphorous (all important for bone health); and
- protein.
Have a glass of milk with dinner, in the evening, in the morning with breakfast or whenever. Replace unhealthy snacks with low-fat yogurt or cheeses. Like everything else, enjoy this food in moderation.