A glass of milk (200 ml) contributes 30% of the recommended daily dose of calcium, helps with the contraction and relaxation of the muscles, in the coagulation of the blood and secretion of hormones, among many other advantages of this essential food for the organism
Proteins are essential for the development of a person and integrates the so-called “micronutrients” necessary for the human body, along with fats and carbohydrates.
One of the fundamental roles of proteins is that they play a key role in the development, growth and repair of muscles and tissues.
Undoubtedly, one of the sources of protein of greatest biological value is cow’s milk. And today, on June 1, the United Nations Food and Agriculture Organization (FAO) celebrates around the world the International Day of Milk, a date set to raise awareness and inform about the positive contributions to the health of people .
Therefore, if we had to offer a first approximation, we can say that milk is a rich source of all kinds of essential nutrients such as proteins, vitamins A, B2, B12, D, minerals such as zinc and phosphorus and calcium, essential nutrients. for all human beings.
“A glass of milk (200 ml) provides approximately 30% of the recommended daily dose of calcium, which contributes to the formation and maintenance of bones and teeth preventing osteoporosis, helps with the contraction and relaxation of muscles, in coagulation of blood and secretion of hormones and helps maintain a normal heart rate, which is why milk consumption is very important in all stages of life from childhood, adolescence, adulthood, pregnancy, lactation and Older adult “, explained to the Infobae the graduate in Nutrition Stefanía Sívori.
According to the Dietary Guidelines for the Argentine Population, the recommended daily intake amounts are at least 3 servings of milk, milk, yogurt and cheeses.
“Dairy products can be used as a healthy snack or snack, providing a feeling of fullness and contributing to a sufficient, complete, harmonious and adequate food, which are considered high nutritional density foods, providing a large amount of nutrients of high bioavailability by volume of food with a low caloric intake “, added the specialist.
Silvina Tasat, licensed in Nutrition and member of the Argentine Society of Nutrition (SAN), extended this concept: “Milk is unique in having casein and whey proteins in a combination that is not present in other foods”.
Thus, cow’s milk protein is composed of 80% casein, 19% whey protein and 1% enzyme.
“In this composition lie the secrets of many of the benefits that can be found thanks to its consumption, for example, casein is a slow-digesting protein that produces satiety and adheres to calcium, favoring the absorption of this mineral,” expert
He added: “They also play an active role in muscle health, preventing the body from feeding on its own tissue and can help athletes recover better from their training routines.”
Whey protein is another key. It is the second protein – first is the albumin found in the egg – with the highest biological value of all known proteins.
Its properties are numerous: it is rapidly absorbed, lowers blood pressure, strengthens the immune system, improves serotonin levels in the brain and has antioxidant, antiviral and antibacterial properties. It is also very important to improve sports performance, since it is the protein responsible for muscle gain and fat loss.
Silvina Tasat also highlighted another of the preventive factors of milk: “Its contribution of proteins helps prevent sarcopenia, or decrease in muscle mass that occurs naturally in adults after 40 years.”
The benefits of milk protein:
-Favors the absorption of calcium
-Helps muscle regeneration
-It lowers blood pressure
-It strengthens the immune system
-Improves serotonin levels in the brain
-It has antioxidant properties
-Prevents sarcopenia (decreased muscle mass)
Another interesting point to note is that milk protein consumption in older adults is important for muscle conservation and is an intelligent option for muscle recovery and rehydration of athletes.
“The advantage of milk is that the components of its proteins (amino acids) are easily digestible compared to other foods, which facilitates the ability of the body to incorporate them and take advantage of them,” said Sívori.
In recent times, with the appearance of the so-called “alternative milk” (such as soy milk, millet and sunflower) the debate was stirred up. Should we continue drinking milk after breastfeeding? Ms. Tasat also helped shed light on this and other issues.
Alternative Milks: “It is a conceptual error because they are not milks, they are juices based on other products, the only one recognized as such by international organizations (FAO / WHO) is cow’s milk and it is recommended to eat at least three servings a day. through milk, yogurt or dairy like cheese. “
Milk and hydration: “There are many studies that show that milk is more effective at moisturizing the body after sports than any industrial isotonic drink and even water.”
“When you talk about nutrition and health, you should never forget the importance of a balanced diet that includes dairy products, meats, vegetables, fruits, cereals and eggs, as well as regular physical activity to achieve a healthy lifestyle. “, concluded the expert.
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