Milk (Dudh) Benefits and Side Effects

Many studies have associated dairy foods with a lower possibility of obesity. Milk contains numerous components which contribute to weight loss and forestall weight gain. As an example, it's high-protein content contributes to feeling full for an extended span of time, which can stall overeating.

According to a study published in Current Nutrition and Food Science, a decrease in the dairy food intake can be directly linked to the increase in obesity.

A random clinical trial done on a group of 49 people suggests that consumption of dairy foods and calcium might be helpful in decreasing weight by reducing appetite and increasing the gap between meals.

(Read more: Weight loss diet chart)

Troubled by obesity? Failed to lose weight? Now control weight easily by myUpchar Ayurveda Medarodha Weight Control Tablet. Get started today and take steps towards a healthy life.

Drinking milk has been connected to healthy bones. This is mainly due to the presence of various nutrients like phosphorus, potassium and vitamin K2 (in grass-fed, full-fat dairy) in milk. These nutrients are mandatory for maintaining sturdy and healthy bones.

Roughly, 99% of our body’s calcium content is retained in our bones and teeth. Milk is a rich source of calcium and vitamin D, which have a major contribution towards bone health. Studies suggest that milk consumption may be effective in reducing the risk of osteoporosis.

However, the evidence is not conclusive and needs widespread human trials.

Milk is known as a “complete protein”, which means it contains all 9 of the vital amino acids required for your body to operate at the best level. One cup of milk contains approximately 8 gram of protein.

The 2 main forms of protein found in milk include casein and whey. Both of these are treated as great-quality proteins. While Casein makes up 70–80% of the protein found in cow milk whey constitutes around 20% of the milk proteins.

Proteins are essential for sustaining the various functions of our body including growth, development, cellular repair, and system regulation. In fact, proteins constitute at least 15-35% of the calories in a balanced diet.

Thus, milk is a natural option to extremely processed protein drinks advertised towards post-workout recovery.

(Read more: Benefits of a protein-rich diet)

Cow milk is a supply of potassium, which may enhance dilation of arteries and decrease blood pressure.

Studies suggest that milk peptides may be helpful in reducing blood pressure but those peptides are more easily obtained in fermented milk. According to a review article, the hypotensive (blood pressure lowering) effects of milk and dairy products aren't yet clearly understood. More studies are needed to confirm the effect of milk and milk products on blood pressure.

Milk is a great supply of high-quality proteins. Having the entire essential amino acid range, it is the perfect supplement for building muscles. Numerous studies have been done to test the efficiency of milk for increasing muscle mass. In a pilot study done on 37 old women, it was reported that consumption of milk and milk product can reduce age-related muscle atrophy and inflammation. A previous study suggests that milk is an excellent booster of endurance after a rigorous exercise. 

According to an article published in the 'Journal of International Society of Food and Nutrition', regular consumption of 42g of milk supplements for a period of 12 weeks significantly improved the endurance in college athletes.

Osteoarthritis is a condition which is characterised by cartilage degradation and inflammation in the joints. The disease is most prevalent in the middle-aged group and its associated with symptoms like pain and stiffness, especially in the hip and knee joints. No medical treatments are currently available for osteoarthritis. A clinical trial consisting of 2148 osteoarthritis women claims that regular milk consumption can retard the growth of osteoarthritis. However, much more research is still needed to confirm the efficiency of milk consumption on the progression of this disease.

Regular consumption of milk can provide glorious dental health because it protects the enamel surface from getting affected by acidic substances. Additionally, it also inhibits the growth of bacteria thus reducing the risk of dental caries.

Further studies suggest that milk proteins can inhibit the dental caries bacteria from attaching to the tooth surface.

However, clinical studies are still pending to confirm similar effects on humans.

Liquids are a basic part of the human body and therefore the body has to be often replenished. Numerous studies suggest that milk can be used as a rehydrating drink after exercise. It is definitely better to consume milk rather than having juices and aerated drinks.

In a random trial, 7 healthy young men, milk consumption post-exercise has been found to sufficiently balance the fluid levels in the body.

Milk is a rich source of Vitamin D, which, along with being good for bones and teeth, is also very beneficial for the brain. Studies suggest that vitamin D helps in the maintaining the levels of serotonin in the brain. Serotonin is a hormone associated with mood, appetite, and sleep. Studies suggest that consuming low-fat milk can efficiently reduce depression symptoms. Additionally, it can also improve memory and cognition.

Several studies have been done to test the effects of milk on the progression of cancer. But the results are largely contradicting. While milk consumption has been linked to a decreased risk of colon cancer, calcium-rich diets have been associated with an increase in prostate cancer risk.

The whey protein present in milk has also been reported to inhibit the growth of colon cancer.

Although, extensive research needs to be done to confirm the anti-cancer potential of milk and milk products.

(Read more: Cancer symptoms)