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Whole milk -- Pros and Cons

Milk: Milk reduces the skin’s pigments and lightens up the skin because it is made up of lactic acid. When raw milk is applied directly over the affected skin area, it bleaches the dark spots.

Whole milk may be high in fat, but a single cup of whole milk can provide you with more nutrients than most fruit juices.

It has almost become a dietary norm to avoid whole milk and opt for low-fat and skimmed milk. However, you always do not have to resist drinking a glass of creamy whole milk as it has its own benefits to offer. Let us take a look at the pros and cons of drinking whole milk.

Pros:

Rich in vitamins

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Whole milk provides many nutrients in a single cup, more than most fruit juices. A cup of milk can provide you with 5 percent of your daily recommended intake of vitamins. It is also a good source of riboflavin and one cup of it can make up to 20 percent of your daily needs. Whole milk is also a rich source of vitamin B12 that is required to lower the levels of a compound called homocysteine that is linked to the risk of getting heart attack and stroke.

Rich in minerals

Whole milk is the best way of getting adequate amounts of calcium and other minerals in your diet. It can provide you with 30 percent of your daily calcium requirements. Whole milk is also a good source of minerals such as selenium, potassium and phosphorus. It also contains measurable amounts of zinc and magnesium. Phosphorus, found in milk, works with calcium to maintain bone health and strong teeth.

High in protein

Whole milk is considered to be a good source of protein containing all the nine amino acids. Amino acids are responsible for building and maintaining lean muscles. According to research, the protein in whole milk builds muscles more quickly than soy protein. A cup of whole milk can provide you as much as 8 g of protein.

Cons:

High in fat

A cup of whole milk contains 8 g of total fats, half of which is saturated fat. Saturated fats are considered as bad fats and can have a negative impact on your heart. They can block your arteries and increase your bad cholesterol levels while lowering your levels of good cholesterol. You may also want to read why is toned milk healthier than whole milk.

Contains more calories

Whole milk may not be a good choice for those who are watching their weight as it contains a high number of calories. One cup of cow s milk contains as much as 167.8 cal and a cup of buffalo s milk can provide you with 285.5 cal. Whole milk gets 57 percent of its fat calories from saturated fats and the rest comes from monounsaturated and polyunsaturated fats. Here is the calorie count of different types of milk.

How many glasses of milk should you drink every day?

  • Children between 3-12 years of age need to drink whole milk in sufficient amounts for the health of their bones and teeth. They should have three glasses of whole milk every day.
  • Adults should have at least 2 cups of whole milk every day to meet their dietary requirements. However, if you are watching your weight you could switch to low-fat dairy or skimmed milk.

Image source: Getty Images


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