Learn why you should drink milk daily


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Milk is a healthy food that is full of many necessary nutrients. It is liquid food produce by female mammals. Peoples are consuming milk for centuries. Milk is one of the best liquid food consumed by more than 6 billion peoples around the world.  People mostly consume the milk of cows, sheep, goats, buffalos. In western countries, peoples mostly consume cow milk. Buffalo milk is mostly consumed in India, Pakistan, China, and Egypt respectively.  Milk is one of the most available sources of food in the world. Milk has many health benefits. It helps the body to get fit and healthy.

Milk is used in making many products.
Here are the top 10 benefits of drinking milk

Makes bones strong

Milk is a calcium-rich food. Our bones are made up of mostly calcium. For healthy bones, calcium consumption of a calcium-rich diet is very essential. Calcium makes bones strong.

Several studies ( 1 2 3 )have found that milk and dietary products can reduce the risks of osteoporosis and bone fractures, especially in older peoples. Milk is also a good source of protein, a nutrient that is also very important for healthy and strong bones. Studies have shown that women who consume less calcium can protect their bones from bone loss by taking protein-rich diets. But in men study says that high protein can increase bone loss. Any person can get calcium and protein from milk. Milk is one of the best and most available sources of calcium. One cup(237ml) of cow milk has 276-356 mg well-absorbed calcium. (s )

Milk is one of the most abundant liquid food sources that are easily available in the market. Milk also has many other necessary vitamins and minerals. It also contains some vitamin D that too very good for bone health. Vitamin D helps to absorb calcium. Many health experts recommend people’s milk because it can prevent bone fractures. By drinking one cup of milk daily a person can also prevent bone diseases like osteoporosis.

Protect against diseases

Nutrients rich milk can help to fight against various diseases. It can reduce high blood pressure. High blood pressure is the worst disease. This disease can make the patient very ill. This type of disease can cause heart attack, stroke, kidney diseases, and other dangerous diseases. And by drinking milk risks of high blood pressure can be reduced. Studies on dairy products have shown that dairy products especially low-fat dairy products can be affected in preventing high blood pressure. ( 4 5 )
It is believed ( 6 7 ) that magnesium, potassium, and calcium in milk play important role in preventing high blood pressure or hypertension. Milk can also improve the eye’s look and sight. It contains vitamin A and the mineral zinc. Both play important role in keeping eyes healthy. Zinc brings vitamins from the liver to the eyes. Vitamin A help in protecting the cornea. Vitamins and minerals in milk increase night sight. It can help against certain cancers researches suggests. Many studies ( 8 9 10 ) have found that milk or dairy products can reduce the risks of colorectal cancer.

Studies have shown that calcium in milk play important role in reducing the risks of colorectal cancers. The lower amount of glutathione powerful antioxidants in the brain can cause oxidative stress and neurodegeneration in older peoples. Some researchers have found that older peoples who consume dairy products have a high amount of glutathione in the brain. Some peoples don’t like milk due to its fat and cholesterol level. Milk is good food. Someone should not stop consuming milk without any reason. If a person doesn’t want fat then skim milk is the best option. Skim milk contains all nutrients and minerals except fat. ( 11 12)

Nutrients source

Why you should drink milk daily
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Milk is a complete food. Nature made the milk to promote healthy growth in newborns. Milk is very necessary for a healthy and fit body. Milk is a healthy food, full of healthy nutrients. These healthy nutrients help to build a strong and fit body. Milk contains several essential nutrients like protein, potassium, magnesium, choline, vitamins like A, B2, B12, D. These nutrients are very necessary for a good healthy body. Without these nutrients, a person cannot get good health.

A 100 ml whole cow milk contains:

  • 67 kcal
  • Fat 3.7 g
  • Protein 3.3 g
  • Potassium 132 mg
  • Calcium 125 mg 11% of the RDA
  • Vitamin D 12% of the RDA
  • Cobalamin 8% of the RDA
  • Magnesium 2% of the RDA
  • Cholesterol 15 mg
  • Carbs 4.58
  • Vitamin A 125 IU
  • Sugar 4.58 g   ( Nutrition sources USDA)

Good for babies

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photo by PublicDomainPictures pixabay

Milk contains high healthy calories. These calories can help the kid to grow faster in a healthy way. Milk can help the kid to get strong teeth and bones. Breast milk is considered best for babies. Every doctor recommends human breast milk for babies. Breast milk contains healthy fatty acids called DHAs which improve the function of babies’ brains. It also helps to increase the IQ level of the baby. Milk provides all the necessary nutrients that babies need to grow. Milk keeps the baby hydrated and he will remain all day energized and active.

Good source of protein

Muscles need protein to build themselves. Without protein, someone cannot build a muscular body. Many athletes drink milk before or after their game. Protein is very essential in muscle building. Milk is a rich source of fast absorbed protein that can help to get a muscular body. It also contains amino acids, with all essential amino acids body will get help in getting muscular and lean. It can help to prevent soreness in muscles due to exercise. Consumption of milk can prevent or reduce muscle loss due to aging. Studies have shown that higher consumption of milk or dairy products has a link with good muscle mass and good physical form in older adults. ( p )

It reduces the risk of obesity

Learn why you should drink milk daily
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Most researchers found that dairy products are not the cause of weight gain. A study on a group of 145 obese Latino children found that high-fat milk consumption has a link with a low lower risk of childhood obesity. A study on 18438 middle-aged women who were not any severe disease patients, found that greater consumption of high dietary fat products play important role in preventing weight gain in middle-aged women. These studies generate questions for those peoples who believe high fat dietary products can cause weight gain or obesity. Milk contains many healthy nutrients and minerals that play important role in preventing weight gain. Like milk is rich in protein. Protein can build more muscles and muscles can burn more calories than fat. Moreover, protein food can keep a person full for a long time, and this protein diet help in taking fewer calories. ( 13 14 )

Some studies have shown the links of calcium with low risks of weight gain.

Studies results have shown that peoples who eat calcium-rich diets have low risks of obesity or weight gain. Several studies show that dietary calcium can inhibit fat growth in the body and can promote fat breakdown. So according to these Studies, milk can help in losing weight and can decrease the risks of obesity. By drinking one cup of milk daily a person will remain full for the whole day and will eat fewer calories the whole day. More than that milk will help to build muscles and muscle tissues burn fat fast even at rest. ( 15 16 )

Makes teeth strong

Learn why you should drink milk daily
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Strong teeth are considered as healthy teeth. Calcium is very essential for strong teeth. Nearly 99 percent of the calcium of the body is stored in teeth and bones. And milk is the best and cheap source of calcium. So you can guess what benefits you can get from milk that provides so much calcium. Lactose in milk will help in preventing cavities and tooth decay.

Good for skin

Milk can create many health benefits. One of these is it can make skin healthy and glowing. Milk contains many necessary nutrients and vitamins. These nutrients and minerals can make skin healthy, beautiful, and young. Consumption of milk can make the skin more healthy than those who do not consume milk. Peoples always like glowing and beautiful skin. Just one cup of milk daily can provide these benefits.

Good against stress

Milk is good against stress. Milk is full of vitamins and minerals these vitamins and minerals work as a stress reliever. Many health experts recommend milk after stressful work. Healthy nutrients in milk will help to reduce stress. After a stressed work drinking a cup of milk can help to get the stress off and a person will get calm. So milk is very beneficial if someone wants to reduce stress. It will not only reduce stress but will also help to remain active.

Energy Booster

Milk is full of healthy energy. Drinking milk during or after hard and full-day work can help to boost energy levels. 100 grams of cow milk can provide 275 KJ energy. And 100 grams of buffalo milk can provide 463 KJ energy. That is a huge amount of energy in just 100 grams. Drinking a cup of milk will not only provide energy but will also reduce tiredness. And a person will remain active throughout the day and will feel good.

Milk is not for everyone


Milk health risks
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Some peoples don’t consume dairy products due to risks associated with these especially in milk.

Lactose intolerance

Some peoples don’t consume milk because they can’t tolerate milk due to lactose. These peoples often have lactose intolerance. They can’t digest lactose. Lactose is a sugar found in milk and dairy products. 65% population of the world is affected by lactose intolerance.


Some peoples have allergies to milk. If a person with a milk allergy drinks milk then this can lead to vomiting, hives, stool with blood, diarrhea. A severe allergic reaction to milk can cause Anaphylactic shock which can be fatal and emergency help can be needed in this situation. Peoples with milk allergies should stop consuming dairy products such as milk, yogurt, whey, butter, cheese.


High consumption of Milk can increase the risks of certain cancers. Some studies reported that high consumption of milk can increase the risks of ovarian cancer. ( c )

Nondairy Milk

  • Almond milk is manufactured from almonds. This type of milk is free from saturated fat, cholesterol, and lactose. This type of milk is best for peoples with lactose intolerance and vegetarian peoples who don’t like dairy products. In 2018 almond milk sales makes $5.8 billion globally. Almond milk is the most selling plant-based milk in the US.
  • Coconut Milk is made from the white portion of mature coconuts. Coconut milk is high in fat, about 93% of its calories come from fat. But low fat, skim coconut milk is also available which is low in fat. Coconut milk is very popular in countries of South Asia, Southeast Asia, Oceania, and east Africa.
  • Cashew Milk is also vegan-friendly and their favorite milk. It is plant-based milk made from whole cashew and water. With many healthy fats, vitamins, minerals it is considered a healthy food.
  • Soy Milk is also plant-based milk. It is made from soybeans. Its origin is east Asia but it is also very popular in North America and Europe. This milk is also best for Peoples with lactose intolerance.
  • Rice Milk is another plant-made milk. It is made from brown rice. It is loaded with protein, vitamin B12, calcium, iron, and vitamin D. This milk is free from cholesterol and lactose which make it suitable for lactose intolerance peoples.
  • Hemp Milk is made from whole hemp seeds. This type of milk is considered a cow milk alternative.
  • Oat Milk is plant-based milk made from whole oats seeds. This milk has creamy textures with an oatmeal-like flavor. After almond milk, it is the most selling plant milk in the US.

Bottom line

Milk is a complete food. Its health benefits are so much that we cannot describe them in one article. Drinking milk regularly can keep us healthy and active. Some peoples have problems consuming milk. There are some risks associated with high consumption of milk. And there are peoples with lactose intolerance problems. My advice for them is that they should always follow their doctor’s advice.

  • Varenna M, Manara M, Galli L, Binelli L, Zucchi F, Sinigaglia L. The association between osteoporosis and hypertension: the role of a low dairy intake. Calcif Tissue Int. 2013 Jul;93(1):86-92. doi: 10.1007/s00223-013-9731-9. Epub 2013 May 8. PMID: 23652773.
  • dairy products calcium and bones: doi: 10.3390/nu5072684     –    https://pubmed.ncbi.nlm.nih.gov/23217270/
  • Sahni S, Broe KE, Tucker KL, McLean RR, Kiel DP, Cupples LA, Hannan MT. Association of total protein intake with bone mineral density and bone loss in men and women from the Framingham Offspring Study. Public Health Nutr. 2014 Nov;17(11):2570-6. doi: 10.1017/S1368980013002875. Epub 2013 Oct 29. PMID: 24168918; PMCID: PMC4103961.
  • Engberink MF, Hendriksen MA, Schouten EG, van Rooij FJ, Hofman A, Witteman JC, Geleijnse JM. Inverse association between dairy intake and hypertension: the Rotterdam Study. Am J Clin Nutr. 2009 Jun;89(6):1877-83. doi: 10.3945/ajcn.2008.27064. Epub 2009 Apr 15. PMID: 19369377.
  • Wang L, Manson JE, Buring JE, Lee IM, Sesso HD. Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women. Hypertension. 2008 Apr;51(4):1073-9. doi: 10.1161/HYPERTENSIONAHA.107.107821. Epub 2008 Feb 7. PMID: 18259007.
  • Wang L, Manson JE, Buring JE, Lee IM, Sesso HD. Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women. Hypertension. 2008 Apr;51(4):1073-9. doi: 10.1161/HYPERTENSIONAHA.107.107821. Epub 2008 Feb 7. PMID: 18259007.
  • Griffith LE, Guyatt GH, Cook RJ, Bucher HC, Cook DJ. The influence of dietary and nondietary calcium supplementation on blood pressure: an updated metaanalysis of randomized controlled trials. Am J Hypertens. 1999 Jan;12(1 Pt 1):84-92. doi: 10.1016/s0895-7061(98)00224-6. PMID: 10075392.
  • Massey LK. Dairy food consumption, blood pressure and stroke. J Nutr. 2001 Jul;131(7):1875-8. doi: 10.1093/jn/131.7.1875. PMID: 11435500.
  • Aune D, Lau R, Chan DSM, Vieira R, Greenwood DC, Kampman E, Norat T. Dairy products and colorectal cancer risk: a systematic review and meta-analysis of cohort studies. Ann Oncol. 2012 Jan;23(1):37-45. doi: 10.1093/annonc/mdr269. Epub 2011 May 26. PMID: 21617020.
  • Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69. doi: 10.1080/01635580802395733. PMID: 19116875.
  • Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69. doi: 10.1080/01635580802395733. PMID: 19116875.
  • Radavelli-Bagatini S, Zhu K, Lewis JR, Dhaliwal SS, Prince RL. Association of dairy intake with body composition and physical function in older community-dwelling women. J Acad Nutr Diet. 2013 Dec;113(12):1669-74. doi: 10.1016/j.jand.2013.05.019. Epub 2013 Aug 1. PMID: 23911336.
  • Beck AL, Heyman M, Chao C, Wojcicki J. Full fat milk consumption protects against severe childhood obesity in Latinos. Prev Med Rep. 2017 Jul 23;8:1-5. doi: 10.1016/j.pmedr.2017.07.005. PMID: 28856083; PMCID: PMC5552381.
  • Rautiainen S, Wang L, Lee IM, Manson JE, Buring JE, Sesso HD. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. Am J Clin Nutr. 2016 Apr;103(4):979-88. doi: 10.3945/ajcn.115.118406. Epub 2016 Feb 24. PMID: 26912496; PMCID: PMC4807700.
  • ncbi; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902577/
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  • Dairy foods and nutrients in relation to risk of ovarian cancer and major histological subtypes
    Melissa A. Merritt, Daniel W. Cramer, Allison F. Vitonis, Linda J. Titus, Kathryn L. Terry Int J Cancer. Published in final edited form as: Int J Cancer. 2013 Mar 1; 132(5): 1114–1124. Published online 2012 Jul 24. doi: 10.1002/ijc.27701 PMCID: PMC3495088

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