What to know about Milk?
Milk is a white liquid form that is produced by the mammary glands of mammals, including humans (Encyclopedia Britannica, 2022). Milk, specifically breastmilk, is the first food for humans. Breastmilk is the ideal and most preferred food for infants as their digestive systems develop and mature (Harvard T.H. Chan, n.d). Similarly, it is considered the only natural food that contains all the necessary nutrients for the body and is well tolerated. The World Health Organization (WHO) recommends the adherence to exclusive breastfeeding for the 6 months of life with continued breastfeeding up to two years of age and beyond.
It is proposed in Kumainment No. 2 with a message of ‘Sa unang 6 months ni baby, breastfeeding lamang; mula 6 months, bigyan din siya ng ibang angkop na pagkain’ which reminds that the breastmilk provides the perfect nutrition and everything that the infants need for healthy growth. It contains an abundance of easily absorbed nutrients, antioxidants, immune properties, enzymes, and live antibodies. The major components of milk are water, protein, fats, carbohydrates in the form of lactose, and minerals.
Additionally, it has been suggested in the Kumainment No. 5 with a message of ‘Uminom ng gatas, kumain ng pagkaing mayaman sa calcium’ which serves as a reminder that milk is a great way to get calcium and other essential nutrients. Calcium plays a vital role within the body, and consuming enough calcium-rich foods helps with proper muscle contraction, nerve function, blood clotting, supporting healthy blood pressure, and maintaining heart health (Newman, T., 2020).
On the other hand, there are many sources of milk and milk products. Milk’s nutrient content and healthfulness depend on the type of milk. It is obtained from many different sources, such as buffalo, cattle, camels, goats, and cow’s milk, which is used for formula milk (Megan Ware, RDN, L.D., 2019). Infant formula is designed as a substitute for human milk to fill the nutritional needs of babies. But are these enough nutrients for the baby? This article will tell you the nutritional benefits and undesirable side effects of milk.
Difference between breastmilk and formula milk
Breastmilk is safe, clean and provides all the energy and nutrients that the infant needs (WHO, 2018). It is also known as a superfood for your baby. Colostrum is the first milk that mothers produce. Research reveals that the nutrient density of breastmilk is higher, it is easily digested, and it contains powerful anti-infectives that can lead to stronger immunity and help improve the overall well-being of individuals.
Formula milk nutrient composition is comparatively lower in nutrient density. Formula milk does not come close to the amazing liquid gold that the body produces. It does not contain antibodies, it is not easily digested, and can trigger allergies, stomach bloating, and constipation. The composition of formula milk is sold as powders in a seemingly endless variety of formulations and is reconstituted with water before use (Ariana R., 2021).
One advantage of breastmilk over formula milk is that it is a living fluid. It is the best source of nutrition. It is cheap, accessible, readily available whenever the baby needs it, and adapts to your baby's changing needs. Babies who are exclusively breastfed for the first six months of life have reduced risk to infections and many diseases, including allergies, celiac disease, and diabetes (NNC, 2022).
For older children and adults, the Nutritional Guidelines for Filipinos and Pinggang Pinoy recommend 1 glass or 8 ounces of serving of milk daily, which is a good way to increase calcium intake and decrease the risk of osteoporosis, bone fracture, and help maintain a healthy weight.
Nutritional milk health benefits:
1. Milk contains B-vitamins and minerals
The nutritional composition of milk in general, is highly complex. Milk contains vitamins and minerals, including vitamin B12, calcium, riboflavin, and phosphorus. It’s often fortified with other minerals and vitamins, especially vitamin D which is required for growth and development (Atli Arnasan BSc, PhD, 2021).
2. Milk maintains teeth and bone density
Milk promotes bone health. It is an excellent source of calcium and phosphorus which are necessary for the development and maintenance of strong, healthy bones and teeth (HealthHub, 2021). Milk can be good for the teeth and bones because it provides vitamin D and calcium. These will help reduce the risk of osteoporosis and bone fractures later in life.
3. Milk promotes muscle growth
Casein and whey are the primary milk proteins. Both help in building lean muscle mass and reducing body fat. Furthermore, milk consumption boosts muscle protein synthesis, resulting in improved net muscle protein balance (Brian R., 2008).
4. Protecting against chronic diseases
The most recent evidence suggests that intake of milk is associated with protecting against some types of cancer, such as colon cancer. It helps to prevent cardiac diseases, particularly stroke, and diminishes the likelihood of developing type 2 diabetes as milk boost the immunity (Thorning, et al., 2016)
Milk is a natural source of essential nutrients in a convenient and easily accessible form. Milk consumption of at least 1 glass is particularly important for individuals as it is recommended in the Nutritional Guidelines for Filipinos which serve as dietary guidelines based on the lifestyle, eating pattern, and health status of Filipinos.
Seldom, people with lactose intolerance may believe they cannot consume any dairy products. This is often not true. Many lactose intolerant individuals can consume small amounts of dairy products without experiencing symptoms. This has also led to a wide variety of non-dairy milk alternatives. To determine your own limit, keep track of what you eat and drink (Saint Luke’s Health System, n.d.). And most especially, consult with your physician and registered nutritionist-dietitians.
Milk and milk products have been shown to offer numerous health benefits. Individuals should consume it as part of a healthy and balanced diet along with fruits, vegetables, whole grains, proteins, and healthy fats. It is recommended for adults and children to help meet their calcium intake, vitamin D, and other essential nutrients. Thus, make it a conscious effort to drink at least one glass of milk a day! (CMU BSND OJT Trisha Mae M. Magallanes / This email address is being protected from spambots. You need JavaScript enabled to view it. / 09631090198)
References:
Ariana Remmel, (2021). What is infant formula, and how can scientists make it more like human milk.
https://cen.acs.org/food/food-ingredients/infant-formula-scientists-make-like/99/i1
Benefits of Breastfeeding: For Baby and Mom. (n.d.-b). Cleveland Clinic. from https://my.clevelandclinic.org/health/articles/15274-the-benefits-of-breastfeeding-for-baby--for-mom
BSc, A. A., PhD. (2019b, March 25). Milk 101: Nutrition Facts and Health Effects. Healthline. from https://www.healthline.com/nutrition/milk
Five Benefits of Drinking Milk. (n.d.). Retrieved September 29, 2022, from https://www.healthhub.sg/live-healthy/1495/dear-dairy
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Soluta, N. (2022). Importance of Drinking Milk even as we Age. National Nutrition Council. https://nnc.gov.ph/regional-offices/visayas/region-vii-central-visayas/7728-importance-of-drinking-milk-even-as-we-age?fbclid=IwAR2K60qvyGFydpT0C6-Z1hcOVj2htct1Zr7bw6V2NBtfpg7dh43N_9zCDAc
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Thorning, T. K., Raben, A., Tholstrup, T., Soedamah-Muthu, S. S., Givens, I., & Astrup, A. (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & Nutrition Research, 60(1), 32527. doi:10.3402/fnr.v60.32527
Ware, M. R. (2019, November 7). Health benefits and risks of consuming milk. https://www.medicalnewstoday.com/articles/296564
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