One of the nutrients that is very important for human health is milk. Consumption of milk, which is a source of vitamins and minerals, prevents conditions such as osteoporosis, which is one of the health problems that occur with advancing age. Regular and healthy milk consumption also balances cholesterol. Dyt. from Memorial Antalya Hospital Nutrition and Diet Department. Berna Ertuğ gave advice on milk consumption due to “May 21 World Milk Day”.
The reports published by the National Dairy Council show that Turkey lags behind other countries in milk consumption. In 2018, an average of 292 liters of milk was consumed per capita in the USA and 342.5 liters of milk per year in EU countries, while it is stated that the consumption in Turkey was 146 liters. Milk, which is a beverage rich in vitamins and minerals, especially calcium and phosphorus, is considered one of the essential nutrients for a healthy life.
Vitamin and mineral store
During childhood and adolescence, bone formation and density are rapid. Therefore, it is important to focus on milk consumption, especially in this period. On average, 87.3% of milk is water, 5% is carbohydrates, 3.5% is fat, 3.4% is protein and 0.7% is mineral. Milk; It is rich in all vitamins and minerals except vitamin C and iron. These include calcium, phosphorus, vitamins of group A and B, especially B12, riboflavin and protein. Milk; In addition to bone health, it also has a protective effect against chronic diseases such as cancer, hypertension and diabetes. It prevents the formation of dental caries and osteoporosis, helps weight control by providing a feeling of satiety.
It prevents bone resorption!
Increasing bone mineral density with regular and adequate calcium intake at early ages helps prevent problems such as osteoporosis in later ages. The reason why calcium in dairy products is superior to other vegetables or foods is due to its higher bioavailability. The amount of calcium that adults should take is 1200 mg per day. This; It can be provided with 1 glass of milk, 2 bowls of yogurt or 2 slices of low-fat cheese. In the Turkey-Specific Dietary Guidelines, 2 medium water glasses of adult individuals; It is recommended that children, young people in the growth-development period, pregnant women, lactating mothers and women in the menopausal period consume approximately 3-4 medium-sized glasses of milk and dairy products.
Cholesterol is obtained from foods of animal origin as well as its production in the body. People with high blood cholesterol levels have a higher risk of developing heart disease and having a heart attack. Since the animal fat in low-fat milk is reduced, it directly lowers cholesterol. Therefore, choosing milk and its group from low-fat ones not only provides more calcium intake, but also reduces daily saturated fat and cholesterol intake.
How should pasteurized milk be consumed?
Individuals with lactose intolerance may experience difficulties in consuming milk. Gas, bloating, abdominal pain, diarrhea, and rarely nausea and vomiting may occur after drinking milk. It is recommended that those who suffer from this disorder consume lactose-free products. People with allergies may be affected by the casein protein in milk. For this reason, cow’s milk should not be given to babies up to one year old. While consuming milk, attention should be paid to the time elapsed after it is opened. After opening pasteurized milk, it should be consumed within 2 days in the refrigerator. UHT milk, on the other hand, can be stored for 4 months at room temperature as long as it is not opened. Once opened, it should be stored in the refrigerator and consumed within 3-4 days.