Two glasses of milk – whether it be cow, soy or almond – provides almost a third of the recommended daily amount of calcium for both children and adults. Cow’s milk is also an excellent source of protein. It contains many nutrients essential for optimal functioning of the body, including phosphorus, vitamin D, potassium, niacin and riboflavin, all very important for maintaining healthy adults and children. However, you may not know why and how to include milk in your plan for healthy eating .
Useful information about milk
– People who drink milk regularly live longer. Despite its nutritional contributions, many adults consume too little milk every day. You should think again on this issue, as recent studies show that adequate intake of milk may reduce the risk of heart disease and stroke by about 20%.
– Milk can save teeth. Of course, the calcium and vitamin D in milk help build and strengthen bones, but you should know that milk can also help to save a broken tooth. If by accident a tooth is removed from its place, you can put it in a glass of milk until you reach your dentist. The milk will preserve it (not for a period of time) and thus the doctor can put it back.
– Chocolate milk or cocoa is very good after you exercise. Chocolate milk (low-fat) provides more energy after a workout, rather than sports drinks or drinks with no calories. A recent study has found that people who drank a glass of chocolate milk after exercising had a higher energy level than those who drank water or sports drinks.
– You are allergic to milk? You are not the only one. Milk is one of the most common allergens especially in children. Between 1 and 7.5% of children less than one year old are allergic to cow’s milk and formula milk powder based on cow milk. However, there are many alternatives to cow’s milk: soy milk, almond and rice are just a few of the options. Make sure you read the product label when choosing cow milk’s alternatives. Some of these contain significant amounts of sugar and fat. Many of these alternatives to cow’s milk are fortified with calcium and can supplement your daily intake of calcium for children and adults who suffer from lactose intolerance.
– Other sources of calcium for those who do not like milk. If you do not like milk in particular, the plan must include food and other foods that contain calcium and vitamin D. A normal glass of milk contains about 300 milligrams of calcium. You can increase calcium intake with one cup of yogurt, which contains about 400 milligrams of calcium. A half cup of broccoli has 98 milligrams of calcium. To provide your body with about 300 milligrams of calcium each day, you can consume 150 grams of salmon or 165 grams of tofu.
It is important to remember that vitamin D helps bones absorb calcium, so be sure to keep a balance of vitamin D in the body.