Many health benefits can be accrued by consuming milk and dairy products.
Calcium, phosphorous, magnesium and protein are crucial and essential constituents for the growth and development of healthy bones. Milk and dairy products provide these vital constituents. Therefore, sufficient quantities of milk and dairy products should be consumed from early days of life to improve the strength of bones to prevent them from bone disorders such as osteoporosis.
Calcium and phosphorous in milk and dairy products help the growth and protection of healthy teeth.
Casein is the most plentiful protein in milk and it prevents the loss of calcium and phosphate from the enamel of teeth by forming a thin film on the enamel surface, when teeth are exposed to acids in the mouth. Further, it has been shown that milk could effectively reduce the ill effects of carcinogenic foods on teeth.
Except water, milk is the safest drink recommended by dentists between meals, as milk helps preventing tooth decay even in conditions ideal for damaging teeth.
Several studies show that high blood pressure in adults and children can be reduced by consuming 3 portions of dairy with 5 portions of fruit and vegetables daily as a as part of a low salt diet. Although it is not proved beyond doubt, it is somewhat contemplated that substances like calcium, potassium, magnesium and proteins in milk is the cause for the reduction of high blood pressure.
Studies have shown that consumption of milk and dairy leads to reduced risk of cardiovascular disease. Further, it has been shown that people with higher intake of milk experienced fewer heart attacks Even though the reasons could be many; epidemiological studies show that higher intake of calcium reduces the risk of cardiovascular disease.
More close and precise studies show that high calcium intake helps reduction of high levels of bad cholesterol and the increase of low levels of good cholesterol in blood, both act favorably to minimize the risk factors of cardiovascular disease. It is further contemplated that calcium may help bringing harmful fats together in the bowels, preventing their absorption into the blood stream.
Although the general perception is different, investigations show that those who consume milk and dairy foods are relatively slimmer than those who refrain from consuming milk products.
Milk and dairy foods which are calorie controlled diets help reduction of weight, especially in the region of abdomen, which is beneficial to cut down the risk to the health. Here too, calcium content in milk and dairy foods seems to be the contributory factor, although the exact mechanism involved is uncertain.
According to studies, regular consumption of low fat dairy products helps reduction of the risk of type 2 diabetes, which has been prevailing among adults and now it is increasingly becoming common even among children and adolescents. This study involved middle aged women as well as men. Combination of many favorable nutrients including calcium and magnesium in dairy foods are believed to contribute to make this effect or alternatively, it is the low glycogenic index in dairy foods which helps to maintain controlled blood sugar levels.
Substantial evidence shows that the increased intake of milk provides a shielding effect to prevent the risk of colorectal and breast cancer.
A recent study in Sweden showed that 45,000 men who drank 1.5 glasses of milk or more per day were 35% lower in risk of the disease, compared with those who had only 2 glasses of milk per week.
Another study in Norway showed that over 40,000 women who continued to drink milk from their childhood up to the adult age ran a lower risk of developing breast cancer.
For colon cancer, it is believed that calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) act as protective components.