How to choose healthy milk

Choosing better milk diet for better health and better heart

      We were all told to drink a lot of milk when we were young. As we grow up, milk consumption slowly decreases because our body stops growing, which is true. So, why do adults need to drink milk? Does it really help with heart disease? How to consume milk healthily as an adult? Let’s find out

 
Benefits of milk

      Does milk really help with heart disease?

      A research from European Heart Journal has collected data from a sample group of 136,000 adults from 21 countries for 9 years. It has been revealed that drinking 2 glasses of milk a day reduces heart disease rate by 22%, reduces stroke chance by 34% and reduces death related to heart attack by 21% compared to those who do not consume dairy products regularly. Consuming 1 portion of yogurt helps produce the same effect.

Milk is packed with beneficial nutrients including proteins, fat and minerals such as calcium, vitamin B2, vitamin D, phosphorus, vitamin B12, potassium and many more. Additionally, milk offers the following benefits.

• Bone strengthening

      We all heard that milk helps with bone strengthening. Milk contains substances that help with bone growth and quality. It also prevent bone loss and fractures in elders.

• Prevent high blood pressure

      High blood pressure is a major cause of heart disease. Drinking milk can lower the chance of the occurrence due to high calcium, potassium and magnesium.

• Prevent diabetes

      Drinking milk helps with unnecessary weight gain. Milk makes you feel full for a longer period of time, preventing overeating. Studies show that consuming a high amount of calcium helps reduce risks of diabetes.

How to choose healthy milk consumption as an adult

      Now we know the benefits of milk. The next question is how do we choose our milk consumption, here are some suggestions

1. Consume 2-3 glasses of skim milk a day. Remember, too much is not good. Too much skim milk and you might consume too much sugar which might lead to a higher risk of diabetes
2. If you have diarrhea after consuming milk, you should stop consuming and find a root cause. You might be allergic to lactose in cow milk, in that case, consume less amount each time or drinking milk after a meal can help
3. Before bed is a perfect time to drink some milk. While kids are advised to drink milk in the morning, adults should be drinking milk before going to sleep because the body can absorb calcium at night and make your sleep more pleasant

      All in all, milk can be consumed at any age. It just needs to be consumed correctly. Adults have a higher chance of developing heart diseases and hyperlipid. Now that you know, choose your milk intake wisely

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