"Are you drinking enough milk?" Or the question should start with "do you still drink milk after you pass the childhood stage?"
Malaysians, particularly adults and the elderly, in general, are not drinking enough milk and many mistakenly believe that dairy milk is only for young children. This is not true! The fact is, milk is a nutrient-packed food that should be consumed by all of us, be it the infant, toddlers, children, adolescents, adults, or the elderly.
Nutrients in Milk
Protein
"Are you drinking enough milk?" Or the question should start with "do you still drink milk after you pass the childhood stage?"
Malaysians, particularly adults and the elderly, in general, are not drinking enough milk and many mistakenly believe that dairy milk is only for young children. This is not true! The fact is, milk is a nutrient-packed food that should be consumed by all of us, be it the infant, toddlers, children, adolescents, adults, or the elderly.
Calcium
Milk is also an excellent source of dietary calcium. 1 cup (~250ml) of milk contains approximately 250mg of calcium, which is about 25% of the daily calcium requirement. (Please note that different age groups have a slight difference in the calcium requirement, you may want to check it further to know more!)
Calcium is a vital nutrient that we need in all life stages, from the womb to the tomb. From infant to adolescent, calcium is needed to promote bone growth; in adults, calcium is important to achieve peak bone mass and strengthen bone; in the elderly, calcium is important to slow down bone mass loss and reduce the risk of osteoporosis (a condition where the bone are porous and brittle) and hip fracture, especially for women.
This is because women experience a rapid decline in estrogen (a hormone) levels during menopause. When estrogen levels decrease, bones lose calcium and other minerals at a faster rate. Therefore, it is of utmost crucial to replenish the calcium loss.
Other than bone health, calcium also helps in building strong teeth and regulating muscle movement, heart contraction, and blood pressure.
Micronutrients
It does not stop here! Milk is far more than just a protein and calcium source. Instead, it is also rich in other minerals such as potassium, phosphorus, zinc, selenium and iodine. All of it brings different benefits to our bodies.
Potassium maintains healthy blood pressure and supports heart health; phosphorus helps build and maintain strong bone and teeth; zinc helps maintain a healthy immune system and maintain healthy skin; selenium helps protect the healthy cell from damage; iodine supports brain development and ensures proper thyroid function.
These minerals bring more benefits than just what is listed here but it is hard to list it one by one or else, this will be a really long essay.
Vitamins
What’s more? In addition to the nutrients mentioned above, milk also contains vitamins such as Vitamin A and B vitamins (B1, B2, B3 and B12).
While milk does not contain vitamin D naturally, it is usually fortified with it during the manufacturing process. In terms of vitamin A, it helps to maintain the healthy immune system, and keep skin and eyes healthy; while B vitamins help use carbohydrate, protein and fat for fuel; vitamin D enhances calcium absorption and promote healthy bone and teeth.
However, do note that drinking milk alone won’t be enough to supply all these minerals and vitamins for your body, but there sure is not much foods that are like milk in its healthy profile!
How much should I drink for a day?
I am sure you have a better idea of the benefits of drinking milk by now! According to Malaysia Dietary Guideline, Food Pyramid 2020, it is recommended to drink 2 cups of milk each day (~250ml/cup) as a part of a healthy diet. If you are concerned with the saturated fat content in the full cream milk, do switch to low fat or skimmed milk, they are all equally nutritious.
Want to learn more on appropriate food choices for your health? Talk with our dietitian at Diet Ideas for more information!
Prepared by Chan Mun Yee,
Final Year Student,
2022BSc (Hons) Dietetics with Nutrition,International Medical University (IMU)
Checked by Mohd. Siddeq Azha,
Dietitian,
Diet Ideas Sdn. Bhd.
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