Benefits of drinking milk before bed

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drinking milk for weight loss

the milk 

Milk and milk products occupies an essential place in human nutrition since ancient times , and is different from the consumption of milk from one area to another, in addition to the different consumption from one individual to another,  In this article detailing the benefits of milk and the opinion of science in the eating.

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The most important ingredient of cow's milk

Water constitutes an average of 87.3% of the composition of milk, and milk contains many components, including lipids (fats), proteins, amino acids, lactose, vitamins, and minerals. Healthy dairy cow, On average, a liter of cow's milk contains:

• 33 grams of lipids, and triglycerides constituting 95% of them, while cholesterol constitutes less than 5%. 

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• 32 grams of high protein with vital value, and therefore it is considered a good source of essential amino acids , casein protein makes up 80% of the protein found in milk, and it works to carry calcium and phosphate and to form clots in the stomach to facilitate digestion, while Whey protein works in Many other vital functions. 

• Each liter of milk contains 1 gm of calcium.

•  A liter of milk contains about 800-1000 mg of phosphorous .

•  Other minerals: such as selenium, iodine, magnesium, and zinc. 

• Vitamin A: a liter of milk contains 280 micrograms.

•  Folic acid: one liter of milk contains 50 micrograms. 

•  Riboflavin: Milk is a good source of this vitamin, as one liter of milk contains 1.83 mg.

•  Vitamin B12: Milk is a good source of this vitamin as well, as one liter of milk contains 4.4 micrograms. 

• Milk contains the rest of the fat-soluble vitamins, vitamin E, vitamin D, and vitamin K , in addition to the water-soluble vitamins, vitamin C and group B vitamins.

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Daily need of milk

The U.S. Department of Agriculture has determined our needs for the milk and milk products group as follows: two cups or their equivalent for children between 2-3 years old, two and a half cups or their equivalent for 4-8 years old, and three cups or their equivalent for ages 9-18 years and adults, as their instructions included Eat low-fat or fat-free milk and products.

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The benefits of milk and the need to choose low-fat milk

Milk fat is a source of saturated fat and cholesterol, which is known to have a health effect in raising total blood cholesterol and lowering bad cholesterol, and therefore it is preferable to consume milk and its products with low or fat-free fat, and the benefits of consuming low or low-fat milk and products include the following:

• Build stronger bones and reduce the risk of osteoporosis : Milk and dairy products are a rich source of calcium: one cup of milk or low-fat yogurt gives one-third of our daily needs of calcium necessary for bone health, and studies have found that eating calcium from natural sources such as milk helps bone health than calcium added to strengthen food or intake of dietary supplements , are also strengthened many types of milk with vitamin d , which has an important role in bone health, also it has an important role in the prevention of many chronic diseases such as cancer, high blood pressure, Also, milk is important for dental health.

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•  Reduced risk of developing blood pressure: Studies have found that people who eat more milk and its low-fat products reduce a person's chance of developing high blood pressure compared to people who consume less blood pressure, as milk is a good source of potassium, which is associated with less intake and increased sodium intake with an increased risk of infection. With high blood pressure,  some studies have also suggested a role for various peptides in milk in lowering blood pressure. 

• Reducing the risk of metabolic syndrome: Studies have found that people who consume the most milk and milk products are less likely to have increased waist circumference (a measure of average obesity) and metabolic syndrome (a group of symptoms that increase the risk of diabetes and heart disease). 

•  Control of body weight: Studies have found an association between calcium intake from milk and milk products, reduced fat accumulation and increased body weight. Some studies have also shown that calcium intake from dairy products and a high blood level of vitamin D may stimulate weight loss.

benefits of drinking milk daily

• Adequate dietary intake of calcium, which is achieved by consuming milk and milk products, can help reduce the risk of colon and breast cancer and kidney stones.  

• Milk and its products are a good source of protein, as one cup of milk provides 17% of our daily protein needs, and milk is also a source of many vitamins and minerals important to the health of the body. 

• Eating milk in the morning contributes to the feeling of fullness, which makes us eat less during the day.

•  Milk contains tryptophan, which is considered a sleep aid , and milk contains lactium protein, which helps infants sleep after feeding, but the association between milk and sleep in adults is a psychological connection because of it more than any association One of the components of milk is actually sleeping, as the amount of tryptophan we get when consuming milk is not enough to stimulate sleep, as a cup of warm milk can ignite a person's memories of his childhood times when his mother helped him sleep with milk, which brings peace and a sense of comfort It helps sleep.  

• Some studies have shown an association between milk and calcium intake and relief of PMS symptoms. 

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The effect of milk fat

Saturated fatty acids make up more than half of the fatty acids found in milk, and although some saturated fatty acids found in whole milk have positive or neutral effects on the health of the body, others raise blood cholesterol and bad cholesterol (LDL), and I found some Scientific studies correlate the consumption of milk and its full-fat products with high blood cholesterol, while it was found that consuming milk and its low-fat products have positive effects on blood cholesterol , but it is worth mentioning here that the increase in cholesterol resulting from eating milk fats is not equivalent to the expected increase in the amount of These fats.

Did not find studies rise in the risk of heart disease and arteries of milk fat consumption, while I found two studies Soidetan inversely correlated between the intake of milk fat and risk factors heart disease and blood vessels, a study Norwegian suggests that eating milk has positive effects reduce the risk of myocardial infarction Some researchers have also reported that the fatty acids in milk improve the bad cholesterol synthesis (that is, they reduce the level of small, dense LDL particles associated with cardiovascular disease).

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Milk is a source of monounsaturated fatty acid (oleic acid), which makes up about a quarter of the fatty acids in milk, and is known for its positive effects on human health and blood fats, as milk consumption can lead to an increase in the ratio of monounsaturated fatty acids in relation to multiple fatty acids Non-saturations, which have favorable effects on human health that include protecting LDL from oxidative stress and preventing cardiovascular disease.

Full-fat dairy products remain a source of fat and calories, which can contribute to weight gain and obesity, especially in a modern lifestyle, and we must adhere to the official US Department of Agriculture guidelines that recommend consuming low or fat-free milk and products. 

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Cases of inability to eat milk

Many people suffer from lactose intolerance , and therefore it is difficult for them to consume milk.  Some people suffer from allergies to some components of milk and they must avoid it and its products completely, just as some refrain from consuming milk for various reasons, and the failure to drink milk must be compensated In sufficient quantities from other sources of calcium, such as: lactose-free milk (in cases where lactose is intolerable), green leafy vegetables, calcium-fortified orange juice , and soy milk, and be careful to consume potassium sources in adequate quantities, such as fruits, and vegetables that include; Tomatoes, spinach, sweet potatoes, bananas, oranges and more.

rinking milk before bed