Benefits of milk: When and how to enjoy this nutrient-packed beverage

The consumption of milk has been linked to a myriad of health benefits. (Image: Canva)

It's packed with things like protein, calcium, vitamins, and minerals, which are really important for keeping our bones strong, our muscles healthy, and our bodies working well. Before we talk about when to drink milk, let's understand what's in it. A cup of milk is full of things our bodies need:

Protein: Milk boasts approximately 8 grams of protein per cup, encompassing all nine essential amino acids vital for muscle repair and growth, says Delhi-based nutritionist Rahul Khullar.

Calcium: Essential for maintaining bone health, a cup of milk provides approximately 307 milligrams of calcium, aiding in the prevention of osteoporosis.

Vitamins and minerals: Milk is rich in vitamins such as A, D, B12, riboflavin, and minerals like phosphorus, potassium, and magnesium, contributing to various physiological processes.

The consumption of milk has been linked to a myriad of health benefits:

Improved bone density: The calcium and vitamin D content in milk support bone health, reducing the risk of osteoporosis and enhancing bone density, says Khullar.

Blood pressure regulation: Studies suggest that milk's calcium content may assist in lowering blood pressure, thus reducing the risk of hypertension.

Potential cancer protection: Some research indicates that the calcium in milk might offer protection against certain types of cancer, although further studies are needed.

Enhanced muscle mass and performance: Milk consumption, especially post-exercise, aids in muscle recovery, strength gain, and overall physical performance.

Weight management: Contrary to popular belief, milk can be integrated into a weight management plan, as its protein content promotes satiety and muscle growth.

According to Ayurvedic principles, the optimal timing for milk consumption varies:

Morning: Some advocate for drinking milk in the morning to facilitate muscle building and weight gain, says Mumbai-based Ayurveda practitioner Rashmi Sinha.

Night: Others recommend consuming milk before bedtime to support digestion, promote better sleep, and aid in weight loss efforts, says Sinha.

Despite its nutritional benefits, moderation is crucial when it comes to milk consumption. Excessive intake may lead to weight gain or digestive issues. Additionally, caution should be exercised when combining milk with certain foods, as this could potentially impair digestion.

Special considerations must be made for specific groups:

Pregnancy: Expecting mothers are encouraged to incorporate milk into their diet for its nutritional benefits, ideally combined with turmeric for added health benefits.

Lactose intolerance: Individuals with lactose intolerance should opt for lactose-free alternatives like almond or soy milk.

Diabetes: Those with diabetes should monitor their milk intake due to its natural sugar content.

While the ideal time to drink milk may vary based on individual preferences and dietary goals, its consumption can significantly contribute to overall health when consumed sensibly.