Benefits of drinking milk

Milk is known for its richness in calcium and thus its importance for your bones, but did you know that milk contains more than 9 other essential nutrients?
It contains protein, carbohydrates, vitamins, minerals and fat:
The health benefits of milk include increased bone strength, smoother skin, stronger immune system, prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. The beneficial health nutrients obtained from milk are essential for the human body and help prevent a number of chronic ailments.
Protein is important to fight diseases, reAnew cells, build muscles and maintain healthy hair and nails. That is why your diet should provide enough proteins. Milk is an important source of protein, since each glass contains almost 8 grams.
The source of carbohydrates in milk is lactose which gives energy to the body.
Minerals and vitamins: Milk is rich in many nutrients that are essential for good health, for stronger bones (Calcium, Vitamin D, Phosphorous), for more energy (B vitamins), for a stronger immune system and for healthier skin (Vitamin A).
Fats in milk constitute essential fatty acids which are important for body cells, as long as they are taken in moderate quantities.
ccording to the National Dairy Council, milk is filled with nine essential nutrients that benefit our health:
Calcium: Builds healthy bones and teeth; maintains bone mass
Protein: Serves as a source of energy; builds/repairs muscle tissue
Potassium: Helps maintain a healthy blood pressure
Phosphorus: Helps strengthen bones and generate energy
Vitamin D: Helps maintain bones
Vitamin B12: Maintains healthy red blood cells and nerve tissue
Vitamin A: Maintains the immune system; helps maintain normal vision and skin
Riboflavin (B2): Converts food into energy
Niacin: Metabolizes sugars and fatty acids
In other words, milk packs quite a punch when it comes to nutrition—and you don't have to drink a gallon to reap the benefits, the National Dairy Council says. In fact, the council says that just one 8-ounce glass of milk provides the same amount of vitamin D you'd get from 3.5 ounces of cooked salmon, as much calcium as 2 1/4 cups of broccoli, as much potassium as a small banana, as much vitamin A as two baby carrots and as much phosphorus as a cup of kidney beans!

Calcium 

Milk is the best source of calcium for our body. Calcium protects our bodies from bone loss, migraine headaches, obesity in children and aids in losing unwanted fats. It is essential to get the recommended amount of daily calcium intake in order to maintain strong bones and health benefits and prevent future health risks due to lack of calcium.

Vitamin D 

Vitamin D actually helps the body absorb calcium. Therefore, almost all milk produced within the United States has been fortified with 100 to 120 IU of Vitamin D. Vitamin D helps bone strength by promoting bone growth and reducing the risk of brittle bones. It also reduces inflammation and increases immune function.

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured.


Healthy Teeth

Encouraging young children to drink milk will result in great dental health. Milk protects the enamel surface against acidic substances. Drinking milk for energy and good health with help children reduce the consumption of soft drinks, thus reducing the risk of decayed teeth and weak gums.

Rehydration

Milk contains a good amount of water molecules so it helps keep bodies hydrated. Especially for children who are constantly active and running around it is important to stay hydrated. Therefore having a glass of milk is a great resource for hydration.

Improving Vitamin Intake

Milk contains vitamins and minerals to keep you fit, healthy and strong. These vitamins and minerals are good for eyesight, carbohydrates that increase energy and protein for body repair and growth.


Milk and Weight Loss

All of these nutrients contribute to our overall health and wellness, and they can even play a part in weight loss, says Dr. Brian Roy, an associate professor of applied health sciences at Canada's Brock University.
Dr. Roy published a study on the impact milk has on the body post-exercise. While he admits there's some controversy surrounding milk's influence on weight loss and body fat in general, he also shares that recent studies have shown that when milk was consumed by young adults after weight training, they lost more body fat and gained more muscle mass than those who had consumed different drinks that contained the same energy and macro nutrients.
"The important message from this is that it is probably important to include multiple servings of milk as a part of your daily diet," Dr. Roy says. "However, simply adding more milk to your diet will add to your total energy intake. So, if you add more milk to your diet, it likely will be most effective if it replaces other sources of energy from your diet, to ensure you are not consuming excess calories."

Health benefits of milk

Nutrients in milk:
Macro-nutrients |
Vitamins |
Minerals |
Health benefits |
Nutritional composition |

Consumption of milk and dairy products is associated with numerous health benefits.

Bone health

Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development.

Adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.

Teeth

The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.
The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth.
Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when consumed together with them in the diet.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!

Milk and blood pressure

An increasing number of studies suggest that consuming 3 portions of dairy each day, along with 5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both adults and children.
Although the exact mechanisms involved are not clear, it is thought that the calcium, potassium, magnesium and proteins within milk are all likely to be involved.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease.
A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets.
This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.
More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.
In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Obesity

Contrary to popular belief, research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not.
Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled diet is associated with increased weight loss, particularly form the abdomen.
This is particularly beneficial since excess fat around the trunk region of the body is associated with greater risks to health.
The precise mechanisms involved are unclear but are likely to involve calcium which is found in milk and dairy foods.

Type 2 diabetes

Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly common in children and adolescents.
A recent study of more than 37,000 middle aged women found that those with the highest intakes of dairy had a reduced risk of type 2 diabetes.
The strongest association was found with low fat dairy products.
Similarly a study of men in 2005 found a reduced risk of type 2 diabetes with increased consumption of low fat dairy, interestingly, every extra portion of dairy consumed was associated with increasingly lower risk.
It is thought that this effect may be due to the combined effects of many beneficial nutrients found within dairy foods including calcium and magnesium, or the fact that dairy foods have a low glycaemic index, which helps to control blood sugar levels.

Cancer

There is considerable evidence to suggest that milk has a protective effect on risk of both colorectal and breast cancer with increased intakes.
A recent study of 45,000 Swedish men reported that men who drank 1.5 glasses of milk per day or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2 glasses per week.
Additionally a study of over 40,000 Norwegian women found that those who drank milk as children and continued to do so as adults, had a lower risk of developing breast cancer.
Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) have been suggested as protective components in colon cancer

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day.
If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell.
Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!
Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!
Improving Diet and Vitamin Intake: According to medical research, drinking milk considerably improves our intake of vital minerals and vitamins.

A person who consumes a carton of whole milk doubles his chances of fulfilling his calcium requirement for the day, whereas another person consuming a can of carbonated soda may actually lower his calcium levels by 1/3. Calcium, along with all of the other essential minerals listed above, are necessary for the daily diet in order to ensure proper functioning of every aspect of our body.

Acidity Reduction: 

Consumption of milk products can also help in reducing acidity throughout the body. Drinking cold milk specifically provides relief from acidity.
Wholesome Food: It contains many vitamins and minerals to keep you fit, healthy and strong. A full glass of milk contains vitamins A and B for good eyesight and increasing red blood cell count, carbohydrates for vitality and energy, potassium for proper nerve function, magnesium for muscular function, phosphorous for energy release, and proteins for body repair and growth. It also keeps your body functioning at a youthful level as you get older, more so than some other vitamins and minerals.
Cancer: Intake of milk may also provide relief to those suffering from colon cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.

Health Benefits of Bitter Gaurd

Bitter melon is one of popular edible pod vegetable in many Asian countries. It is grown widely as a field crop as well as backyard vegetable and, in fact, is among the most bitter tasting of all culinary vegetables.

Fresh bitter melon pods can be available in the markets round the seasons. When you buy them, look for fresh, bright pods that feature dark-green, without any cuts, or blemishes on their surfaces. Choose young, tender immature pods. Immature-fruits are least bitter since their bitter level increases as the pods mature.

Bitter gourd (balsam pear/ bitter melon) is a young, tender, edible fruit-pod in the Momordica genus of climbing vines. Although its bitter taste might turn some people away from it, in-fact, it really can sweeten your health through virtue of its disease preventing and health promoting phyto chemical compounds.

Karela is profoundly grown in Asian and sub-tropical climates. It makes an essential detoxifier and skin cleanser. Regular intake of this bitter herb helps boost the immune system while removing all unnecessary toxins. Bitter guard is considered a fruit as it has seeds. However, the most common usage of this fruit is as a vegetable, often used for cooking.

*Botanically, it belongs to the Cucurbitaceae family, in the genus; Momordica, and is a member of the same family as squash, watermelon,cantaloupes, cucumber, etc, belongs to. Scientific name: Momordica charantia. Some of the related varieties are balsam pear, cundeamor, la-kwa, etc.
*Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.

*it is an excellent source of health benefiting flavonoids such as ß-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.

*Bitter melon is very low in calories, carrying just 17 calories per 100 g. Nevertheless, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.

*it is a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.'

*laboratory tests suggest that certain phyto-chemical compounds in bitter melon might be effective in the treatment of HIV infection.

Though it is bitter to taste, the juice of Karela (Bitter Gourd) is full of essential nutrients. Not only is it extremely nutritional, it is, in fact, considered a miraculous health drink. Karela juice has innumerable health benefits. It is an essential tonic for those who are diabetic. Not only patients, but in fact, everyone can get some or the other benefit out of this juice

Karela Juice Benefits for Health:

Useseful for diabetic patients-

Bitter gourd has multiple health benefits. It is mostly consumed for triggering the blood sugar level. Diabetes is a common ailment that affects many people today. Regular intake of bitter gourd juice helps prevent the rise of blood sugar levels. It also helps cure insulin resistance without taking any external medication.

*Cholesterol levels are also lowered by regular consumption of the juice.



Asthma:

Asthma patients can highly benefit by having karela juice. It helps cure chronic cough and breathing problems by removing the sputum that accumulates within the lungs and the respiratory tract.
HIV/AIDS:

*Regular consumption of karela juice is best for triggering the condition of an HIV patient. Studies conducted on natural antidotes of HIV/AIDS establish the goodness of bitter guard in preventing further damaging of the skin cells.

Antioxidant:

*Karela juice is an excellent natural antioxidant. Antioxidant is essential for removing toxins from the body. At the same time, it helps to rejuvenate the body cells and prevents free radicals. The juice of karela is the finest tonic for those who are addicted to smoking. Taking karela juice helps to cleanse the nicotine layer from the system.

Cancer:

If not detected at the right stage, cancer is almost an incurable disease. Karela juice benefits to prevent some particular types of cancer. It also helps trigger leukemic cancer cells effectively.

*Karela juice is excellent for the skin. It helps to remove the fine lines from the upper surface of the skin. Having this juice will also prevent premature ageing. It helps cure and purify blood from within the system.

*Constipation:

*Regular consumption of karela helps to cure constipation.

*Reduces Blood Pressure

*Consumption of bitter gourd juice helps in naturally reducing blood pressure. Therefore people suffering from high blood pressure are always advised to consume the juice regularly.


*Regular Drinking can Help in Weight Loss

*Everybody is searching for easier ways to lose weight these days. With bitter gourd juice this seems to be an easy task. Drinking the juice in the morning on an empty stomach has been found to curb the appetite.

*Regularly drinking this juice has been found to increment weight loss. It aids in rapid metabolism of carbohydrates which in turn leads to fast weight loss. It helps in detoxifying the body that means that your body is rid of all unwanted things in a natural way.

*Bitter gourd is excellent for weight loss. Karela benefits to weight loss is attributed to its high fibre and low carbohydrates and calories content. It makes an ideal diet for those who are on a weight loss program.

Good for Health Hair Too

If you can daily consume the juice of bitter gourd in the morning then you never need worry about premature graying of hair or becoming bald.
Nutritional Value Per 100gm of Karela juice
Energy-17 kcal
Carbohydrate-3.70 gm
Protein-1gm
Total fat-0.17gm
Cholesterol-0mg
Dietary fiber-2.80mg
Niacin-0.400mg
Folate-72µg


Pyridoxine-0.043mg
Riboflavin-0.040mg
Thiamin-0.040mg
Sodium-5 mg
Potassium-296 mg
Calcium-19mg
Iron-0.43mg
Copper-0.034mg
Zinc-0.80mg

Beauty and Health -

Bitter taste of bitter gourd gives several benefits to improve beauty and health. Bitter gourd is called karela in Hindi. Karela juice can give you beautiful, glowing, problem free skin and healthy, good body too.

*Treat Dandruff with Bitter Gourd

Mixing the juice of bitter gourd or karela along with amla and applying it onto the scalp effectively rids one of dandruff. As this is a natural method hence this can be easily done and also there is no side effect.

*Get Rid of Ugly Pimples

Tried every way you knew to get rid of pimple and acne and yet you find yourself failing? With bitter gourd juice those pimples and acne can be kept at bay. As bitter gourd promotes inner health therefore there is hardly any chance of pimples and acne to resurface. Bitter gourd is a very good blood purifier, so it helps to reduce the appearance of acne from face.