Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
Current USDA Dietary Guidelines recommend adults consume three cups of low-fat or fat-free dairy per day, but that's too much dairy for most people. Milk offers certain essential nutrients, but the same nutrients can be found in fruits and vegetables.
A Swedish study suggests that while milk may be good, more is not better. This study found that too much milk – three or more glasses a day – was not only associated with mortality but also an increased risk of fracture and hip fracture.
Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea. If your body is not able to break down lactose properly, it travels through the digestive system and is broken down by gut bacteria. Because of this reason, gassiness and other digestive issues can happen.
According to a report from the United States Department of Health and Human Services, people over the age of nine can drink three cups of milk per day.
Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer's disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.
You're lacking vitamins and minerals
Your body can't make these essential nutrients, which include vitamin A, vitamin B-12, calcium, magnesium, and zinc, and must get them from food. A craving for milk might be a sign that your diet lacks some of these nutrients.
The United States Department of Agriculture (USDA) Choose My Plate recommendations state that adults should consume 3 servings of dairy products per day. Children should consume around 2 or 2.5 servings per day, depending on their age. Examples of typical servings of dairy include: 1 cup of milk.
Too much milk can lead to health problems such as iron deficiency anemia and protein loss from the gut. While it is true that milk can be a great part of a healthy diet for children, too much milk can lead to health problems such as iron deficiency anemia and protein loss from the gut.
Even if dairy doesn't make you sick, you could still be sensitive to lactose, and too much of it could cause other digestive issues like bloating, cramps, or diarrhea.
As per a Swedish study, drinking too much milk in a day can be linked with mortality and increased risk of fracture. For researchers, too much milk meant three or more than three glasses a day.
Certain compounds in milk — specifically tryptophan and melatonin — may help you fall asleep. Tryptophan is an amino acid found in a variety of protein-containing foods. It plays an important role in the production of the neurotransmitter known as serotonin ( 6 ).
Absolutely, yes. Drinking milk makes your teeth stronger and protects tooth enamel. It also strengthens your jaw bone, which can help you keep your natural teeth longer, and fights tooth decay.
Not only is milk a great vegetarian protein source, but it's also packed with calcium and vitamin D—two nutrients that are vital for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our body absorb calcium from the foods we eat.
Based on a 2000 calorie diet it is recommended to consume 3 cups of dairy per day. This guideline is in line with calcium recommendations. A serving of dairy equivalent to a 1 cup serving is 1 cup of skim or 1% milk, yogurt or fortified soy milk;1.5 ounces natural cheese or 2 ounces processed cheese.
The Australian Dietary Guidelines recommends at least 2.5 serves a day of milk, cheese, yoghurt and/or alternatives for most adults aged 19-50.
But what is it that makes milk taste good? Breaking it down simply, when the body digests the protein in milk called casein, a fragment called casomorphin sends a signal to the brain which induces a feeling of comfort.
Milk augments post-exercise muscle protein synthesis and rehydration, can contribute to post-exercise glycogen resynthesis, and attenuates post-exercise muscle soreness/function losses.
Most adult humans around the world are lactose-intolerant, meaning that, once they were weaned from breast milk, they gradually lost the ability to consume animal milk and certain other dairy products without having digestive problems.
Brushing your teeth right after drinking milk can be bad for your teeth because your mouth is in an acidic environment. You want to wait about 30-60 minutes before brushing so that your mouth can be less acidic. If you brush your teeth in an acidic environment, you can cause enamel erosion.
Tryptophan and melatonin
Your two best friends for a restful night. Milk (and other dairy products) are a really good source of tryptophan. It's an amino acid that can help promote sleep, so it can come in particularly handy especially if you're used to tossing and turning before finally getting off to sleep.
Drinking cold milk early in the morning can keep you hydrated through the day. However, avoid it during sleep time as it may promote digestive issues.
Based on these results, the researchers suggest that the best time to drink milk for the purpose of promoting muscle growth and weight loss is right after exercise, not before bedtime. However, you should adjust your intake accordingly.
Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.