8 Reasons to Have Milk in Your Diet (Even if You’re Lactose-Intolerant)

FOOD  |  October 20, 2016
  • 1. Milk is highly nutritious
    1 / 8 1. Milk is highly nutritious

    There’s a reason why milk is every human’s first food: Milk contains many essential nutrients, such as protein, vitamins B2 and B12, calcium, phosphorus and potassium. How many other foods have that? To stave off hunger pangs, have a cup of milk instead of reaching for that bag of chips. Milk is high in protein, which will keep you full and satisfied for a longer time. Plus, it’s creamy and easy on the palate!

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  • 2. Milk is essential for strong and healthy bones
    2 / 8 2. Milk is essential for strong and healthy bones

    Milk is high in calcium, which is important for maintaining healthy bones and teeth. That applies to not just the kids, but adults too. Our bones are living tissues that are continuously being renewed throughout our lives, says Marjolijn Bragt, a nutritional science manager at Dutch dairy company FrieslandCampina. A 200ml serving of milk meets about one-third of your daily calcium requirement. Furthermore, milk contains vitamin D, which supports the absorption of calcium in the digestive tract.

    (Also read: What to Eat to Build Your Bones)

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  • 3. Milk contributes to weight loss
    3 / 8 3. Milk contributes to weight loss

    Yes, milk has fat. However, research has shown that people who consume milk and dairy foods are slimmer, and have less fat around the abdomen than those who do not. Milk is also high in protein, making it a wiser choice of snack than a candy bar. If you’re watching your weight, opt for skimmed milk with no added sugar.

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  • 4. Milk helps to reduce your blood sugar level
    4 / 8 4. Milk helps to reduce your blood sugar level

    Studies have found that when eating high-GI foods like chicken rice, drinking milk along with the meal helps to reduce the amount of sugar in your blood, so there’s less of that post-meal energy crash. Frequent high blood sugar levels can lead to diabetes, a growing health problem in Singapore.

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  • 5. Milk gives you good skin
    5 / 8 5. Milk gives you good skin

    Besides protein, milk is also a source of vitamin B2 and iodine which facilitate the renewal of skin cells. And who can forget beauty legend Cleopatra, who was said to bathe in milk to keep her skin smooth and radiant? You might have heard that milk causes acne, but there’s no conclusive evidence yet. So far, researchers have concluded that acne is more likely to be caused by genetics, environment, hormones and your skin type.

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  • 6. Milk speeds up muscle recovery after a workout
    6 / 8 6. Milk speeds up muscle recovery after a workout

    When you’re pushing yourself in HIIT workouts or increasing the speed of your runs, your muscles undergo wear and tear, and are likely to ache for a day or two after. Milk is rich in protein, the nutrient that builds and repair muscles. So think of it as the post-workout drink that speeds up recovery so you can hit the gym or track in no time. The best time to drink: 20 to 40 minutes after you’ve warmed down from your exercise. That’s when your muscles are at their peak for absorbing nutrients.

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  • 7. Milk boosts your energy level
    7 / 8 7. Milk boosts your energy level

    Milk has a good mix of carbohydrate and protein, plus vitamins B2 and B12 that help to release energy. Drink a cup of milk 30 minutes before a workout and you’ll be raring to go!

    (Also read: 14 Great Snacks For Runners)

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  • 8. Milk is more hydrating than a sports drink
    8 / 8 8. Milk is more hydrating than a sports drink

    Who knew? Milk is better than sports drinks in replacing fluids lost during exercise, according to researchers at Loughborough University in the UK. Milk has a high electrolyte content, plus it gets digested at a slower rate than sports drinks, so your body stays hydrated for a longer time.

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