Milk is one of the most consumed products among infants, children, adults, and older people. It is full of essential nutrients and vitamins which are essential for bone health. In this article, we are going to tell you in detail about the milk and milk products.
What are milk products?
A production plant is needed for processing milk or dairy products. Dairy products are categorized as food products that are produced from milk. It is a great source of energy which also boosts the immune system. Raw milk is processed from cows, goats, sheep, and water buffalo. The main component of milk is water (90%).
What are the sources of dairy products?
Milk & milk products are of different types like skim milk, whole milk, cheese, yogurt, ice cream, and buttermilk. From all these milk products, butter, cheese, milk, and yogurt are the best sources of calcium which is important for bone health.
Nutritional facts of dairy
Dairy products are rich in calcium along with other benefits. When you consume the dairy products along with other nutritious food groups it can give you added nutrition like:
Bread and cereals
Meat, chicken, or fish
Vegetables & fruits
Healthy fats and oils
These foods contain different nutritional components which include lipids, minerals, vitamins, carbohydrates, proteins, and water. In most cases, the preferred choice is to consume cow’s milk. It gives you around 67 kilocalories and per 100 milliliters it has 3.2 grams of protein.
Milk proteins also have whey and casein. Once casein and fat are removed from the milk it contains whey which is milk sugar, soluble fat, and left milk protein.
Milk protein has a high level of biological value and it is great for digestibility which makes it the first reason for consumption.
Some people are not able to drink fresh milk which means they are suffering from lactose intolerant. In that case, they can consume sour milk as the lactose content is very less.
Milk & milk products contain fat which is present in the form of glycerides. The fat content can be different in milk:
Whole milk: 3.9 g fat per 100 ml
Semi-skimmed milk: 1.7 g fat per 100 ml
Skim milk: 0.2 g fat per 100 ml
Vitamins and minerals
Milk and dairy products are a great source of minerals and vitamins and mainly it has calcium. It contains Vitamin A and Vitamin B in a great amount. But, Vitamin E and Vitamin C presence are very less. Milk is not a great source of iron.
What should be the daily intake?
Skim milk can be consumed daily 3 times with cereal, in dishes like custard and other portions of low-fat cottage cheese and yogurt. This is perfect to meet the daily requirement of the milk. For the 2 years and older, they need to have 2 to 3 servings in a day. One serving of different products is mentioned below:
Milk 1 cup (250 ml)
Yogurt 8 oz (250 g)
Natural cheese 1.5 oz (40 g) (like cheddar)
Processed cheese 2.0 oz (60 g)
So, it is clear that the consumption of milk and dairy products is beneficial in different ways as it includes the different nutrients and vitamins which are beneficial for health.