11 Important Milk Content to Know

11 Important Milk Content to Know

cow's milk illustration image | source pixabay.com don't copy righ

content of milk is very complex because it contains almost all the nutrients the body needs.  See the full explanation about what ingredients in milk support body health.

Recognizing Various Content of Milk

Basically, cow's milk is an excellent source of essential minerals.  In one cup (240 ml) with 3.25% fat provides:

  •  Calories: 149
  •  Water: 88%
  •  Protein: 7.7 grams
  •  Carbs: 11.7 grams
  •  Sugar: 12.3 grams
  •  Fiber: 0 grams
  •  Fat: 8 grams

Apart from the nutritional content of milk as above, other ingredients in it include:

 1. Carbohydrates

Milk sugar provides all the carbohydrates in milk.  However, some dairy products also contain added sugar.  If you are trying to cut back on added sugar, you may need to limit your intake of sweetened dairy products such as chocolate and strawberry milk.

Regardless of the carbohydrate content, the glycemic index in milk is still relatively low.  The glycemic index number itself can be an indicator of how quickly the food or drink you consume affects blood sugar levels in the body.

2. Fat

The next nutritional content of milk is fat.  Milk on the market contains fat and non-fat.  In general, whole milk contains 4% fat.  More than half of the fat in milk is saturated fat.  A quarter of the fat is monounsaturated fat and a fraction is polyunsaturated fat.

Milk can be a good source of omega-3 fatty acids.  However, breast milk and formula contain more of the fatty acids that babies need, so children under the age of 1 should not drink cow's milk.

 3. Protein

Milk is a good source of protein, about 8 grams per cup.  Milk protein contains the nine essential amino acids that the body needs.  Milk has 82% casein protein and 18% whey protein.

Both of these proteins provide benefits in building muscle.  This high-quality protein contains a number of essential amino acids that the body needs.  Casein and whey cannot be produced by the body, so you must get them from food or drink.

4. Casein

Casein is the main component that makes up milk.  One of the important properties of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus.  This type of protein can also increase low blood pressure.

Like other animal proteins, casein has a complete amino acid content, especially the amino acid leucine which is quite high.  Apart from that, casein also contains various types of bioactive peptides.

5. Whey Protein

Whey protein is another component which also accounts for 20% of the protein content in milk.  This type of protein is very rich in branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine.

Whey protein has been linked to many beneficial health effects, such as lowering blood pressure and improved mood during periods of stress.  This type of protein is also useful for growing and maintaining muscle.

6. Vitamin B12

Milk contains vitamin B12 which is very high.  This vitamin is useful for the formation of blood cells, protein and tissue.  In 1 glass of low-fat milk, contains 1 mcg of vitamin B12.  The intake of this vitamin varies from person to person depending on age.

In addition, this vitamin, also known as cobalamin, is useful for supporting normal nerve cell function and is needed for the formation of red blood cells and DNA synthesis.  The recommended daily intake for adults is 2.4 mcg.

7. Calcium

The best nutritional content of milk from milk is calcium.  This mineral which is essential for the growth of bones and teeth is also useful for supporting blood clotting, the nervous system, and muscle contraction.  If this mineral intake is limited it can lead to various diseases such as osteoporosis, rickets, or osteomalacia.

It is important to know, the body's calcium reserves can continue to decrease with age.  In addition, activity, gender, and race also greatly affect the body's calcium reserves

8. Riboflavin

Riboflavin or also known as vitamin B2 is a mineral that is useful for helping the process of breaking down carbohydrates, fats into energy, and breaking down protein. In addition, this vitamin also helps the process of absorbing oxygen in the body.

Meeting the needs of riboflavin so you can avoid migraines, overcome anemia, prevent cataracts, and reduce levels of amino acids (homocysteine) that are too high in the blood.

9. Phosphorus

Milk is a good source of phosphorus, a mineral that plays an important role in many biological processes.  This content of milk has an important role in the creation of protein.  This mineral also facilitates the maximum utilization of protein to ensure the growth of cells and body tissues.

In addition, phosphorus also helps the body utilize carbohydrates and fats so that the stimulating effect of these nutrients is very important for the overall health of the body.

10. Vitamin D

Milk is an excellent source of vitamins and minerals, including vitamin B12, calcium, riboflavin and phosphorus.  In addition, milk is often fortified with other vitamins, especially vitamin D. The content of vitamin D in a cup of cow's milk is estimated at 115-130 IU.

Based on the recommendation of the nutritional adequacy rate (RDA) from the Ministry of Health, the daily requirement for vitamin D for children aged 0 to 11 months is 400 IU.  Meanwhile, for adults it is 600 IU.  In the elderly the need for vitamin D is 800 IU.

The main types of vitamin D are vitamin D2 and vitamin D3.  Vitamin D2 comes from plants and foods that are fortified with vitamin D2 itself, while vitamin D3 comes from animals.

11. Cow Hormones

Dairy products on the market generally contain cow hormones.  This hormone is only biologically active in calves and has no effect on humans.  However, a hormone called growth factor 1 (IGF-1) is thought to have a potential effect on human health.

Well, those are the various ingredients of milk that are useful for health..

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