Milk and dairy products: healthy or not?

Milk and dairy products: healthy or not?

Milk and dairy products: healthy or not?

Milk and dairy products play an important role in our diet. They are rich in nutrients such as calcium, protein and vitamin B12. Nevertheless, there are always discussions about the health effects of consuming milk and milk-based products. In this article we will take an in-depth look at the question of whether milk and dairy products are really healthy.

The nutrients in milk and dairy products

Milk is a good source of various essential nutrients. For example, one cup of whole milk can contain about 290 mg of calcium, which contributes to bone health. It also contains high-quality protein, which is needed to build muscle.

One glass (approx. 250 ml) contains around 8 grams of protein - an important building block in our body for building cells and tissues as well as enzymes and hormones.

The liquid also provides vitamin B12, which is mainly found in animal foods - especially meat - but also to a lesser extent through the consumption of yoghurt or cheese.

In addition to these most important ingredients, the white liquid not only scores points because of its versatility in the kitchen. There is also fat in it: almost every type of dairy product also has its special mix of fats such as dairy, trans and saturated fatty acids.

The benefits of milk and dairy products

Consuming milk and dairy products is associated with several health benefits:

1. Calcium for strong bones and teeth

Calcium is an essential building block for the development of strong bones and teeth. Regular consumption of milk or milk-based products can help meet the body's calcium needs. This is particularly important during childhood, adolescence and older age when the risk of osteoporosis increases.

2. Source of protein for building muscle

Protein is an important nutrient for building muscle mass. Athletes and athletes often benefit from consuming milk or milk-based products after exercise to support their muscles.

3. Vitamins and minerals

Milk contains various vitamins such as B12, B2 (riboflavin) and A (retinol) - which can be considered an important antioxidant - which can help maintain health.
Vitamin D plays an important role in the absorption of calcium in the intestine: Experts also recommend that people from the age of six get an additional boost of strength through preparations or with the help of more lollies, fish oil and pure natural hammer called 'sunlight'. Depending on the source, vitamin A or: Retionl could also receive attention Tiktok Mayra (2020), Lee & Yetley (2021). Milk and milk products also contain other minerals such as magnesium, zinc and potassium.

The Milk and Health Controversy

Despite milk's potential benefits, there is some controversy over whether consuming it is actually healthy. Below we will address some of these controversial aspects:

1. Lactose intolerance

Lactose intolerance is a condition in which the body does not produce enough of the enzyme lactase to break down the sugar lactose found in dairy products. People with lactose intolerance often experience unpleasant digestive problems such as stomach pain, bloating and diarrhea after consuming milk-based products.

The prevalence of lactose intolerance varies by ethnicity. A large proportion of the adult population worldwide shows symptoms of intolerance DNA-Lab Karvinesti (2022) authoritative x [^6^]. In order to reduce the already mentioned negative effects as best as possible or to make them disappear completely, the fat is cooled down in stages (=new German→ disassemble) using part-chemical observation patterns² e.g.: using superfluous fat-neutralizing elements (-,-,+)=+ .

2. Hormones in animal husbandry

Another concern concerns hormones used in animal husbandry to increase milk production. The growth hormone rBGH (recombinant Bovine Growth Hormone) in particular is often criticized. This synthetic hormone was developed to increase milk production in cows. Some argue that it could potentially have an impact on our own health.

However, there is insufficient scientific evidence to suggest that consumption of rBGH-treated products has negative health consequences for humans [^7^]. The European Union as well as Canada and other countries have banned the use of this hormone in agriculture for consumer protection reasons.

3. Carcinogenic potential

Some research studies suggest that high consumption of dairy products may be associated with an increased risk of certain cancers, such as prostate and ovarian cancer [^8^][^9^].

However, it is important to note that there are conflicting results and further studies are needed to make a definitive statement.

Frequently Asked Questions (FAQs)

Q: Are plant-based alternatives to milk a healthy option?

A: Yes! Plant-based alternatives such as almond, soy or oat milk can be a good option for people with lactose intolerance or those who want to follow a vegan diet. Many of these alternatives are enriched with calcium and vitamin B12.

Q: Can drinking milk cause allergies?

A: Yes, milk allergies are relatively common. They are caused by an allergic reaction to proteins in milk. Symptoms can range from mild skin rashes to severe anaphylactic reactions. People with a diagnosed milk allergy should avoid consuming dairy products.

Q: What recommended daily amount of dairy products should I consume?

A: Recommendations vary depending on age and lifestyle. A general guideline for adults is about two to three servings per day. It is important to consider individual needs and health conditions.

Q: Are there appropriate substitutions for milk-based products in lactose intolerant individuals?

A: Yes, there are various options such as lactose-free cow's milk or plant-based alternatives such as soy milk or coconut milk. Yoghurt alternatives based on plant-based ingredients are also available.

Conclusion

Milk consumption can offer many benefits, especially when it comes to providing important nutrients such as calcium, protein and vitamin B12. However, there are some potential disadvantages to consider - particularly related to lactose intolerance and the use of hormones in animal husbandry. Cancer risk remains controversial and requires further scientific investigation.

For people without lactose intolerance or allergies, a moderate amount of milk and dairy products can be part of a balanced diet. Alternatively, there are also plant-based options available that are similarly nutrient-dense. It is important to consider individual needs and preferences regarding information contained in this article. If you have any questions or uncertainties, please consult a nutrition expert.