While a previous generation considered milk to be essential to a balanced diet as the nutritional profile of milk is very impressive, but the recent studies done by the expert are making people question its health benefits. Here are some tips from the experts to find out whether dairy is good or bad for you, can it help you in losing your weight, and how much of it should you be consuming daily.
As we all know dairy was the original nutrient-rich food, as it is an excellent source of vitamin-like vitamin A, D, which are lacking in many diets, and B12, minerals, potassium, calcium, magnesium, thiamine, and zinc. However, in the last few years, several studies have highlighted the negative side to dairy, as they have found it to be a sensation of bloating, the carcinogenic hormone content in it, or weakening of bones caused by it. So, it’s no wonder that some people now advocate a switch from dairy to healthier alternatives like soy or almond milk. The study also says that the high intake of dairy can increase the risk of prostate cancer and possibly ovarian cancer.
Intake of dairy can also increase bone and teeth strength, improves immunity, controls blood pressure, prevents dehydration and osteoporosis, improves muscle movement, learning, and memory. It is also good for your skin and hair and acts as an antioxidant. It also contains nutrients that boost collagen production, slows down the formation of fine lines, and protects the skin from free radicals that cause premature aging. Vitamin B6 helps in new skin cell formation while Vitamin B12 boosts hair growth.
According to some, drinking milk can cause all kinds of health problems, but is it as bad as an expert claim? However, if you consume it more than the recommended size, which is 2 to 3 serving of dairy and some of it products per day or 1 cup of milk + 2 servings of dairy products, as it may be harmful to your health. It is the main source for three important nutrients that are calcium; vitamin D; and potassium. Excess of all these nutrients is not good for your health, says, experts. Adding that it also contains high levels of lactose and galactose which can increase oxidative stress, which is associated with heart disease, cancer, bone loss, and muscle loss.
Experts say, consuming too much of dairy can give you abdominal distension, loose motions, and increase cholesterol. It may even aggravate certain forms of cancer and if babies who are given excess milk can also suffer from milk worm. It adulteration is also a cause for concern, as is milk produced from hormone-injected cows. If anyone has lactose intolerance, then it’s best to avoid it. And in the rainy season, milk may aggravate gastric problems,
For those who don’t want to consume dairy, there are alternatives available in the form of soy and almond milk. As it can be a good option for those people who are allergic to dairy, but not a good alternative to breast milk or formula feed for infants. While replacing milk completely from the diet is not recommended, instead of just drinking milk, you can add nutrient-rich foods like chicken, fish and egg whites, curd, soya, and sprouts to your daily diet.