Why Milk Is The Powerhouse of Numerous Essential Nutrients?

“There is no finer investment for any community than putting milk into babies. Healthy citizens are the greatest asset any country can have”.  - Lord Randolph Henry Spencer Churchill

Demi Lovato says, "On stage, I get my energy from my fans. Offstage I dive into a glass of low-fat milk. The protein and other nutrients keep me rocking." 

We all have grown up on the wisdom of ‘Drink milk to be healthy’, but have we ever thought of why is milk such a revered drink? We bring to you a complete profile of milk and its benefits. Milk! Every child would have memories of his parents eulogizing this pristine liquid for its myriad health benefits: “You want to grow tall? Drink milk! “You wish to be strong like Superman? Finish your glass of milk”, etc. [Read - Why Is Milk So Important for Kids & Adults Equally?]

Most of us have grown up venerating milk like it is the crowned jewel of all foods. It is also common knowledge that milk is a naturally complete food packed with a whole lot of essential nutrients. But do we really know which all nutrients are ensconced behind the plain white garb of this liquid called milk? It’s time we gained a complete insight into the nutrients that are responsible for the growth and wellbeing of our children. 

Why Milk is Considers As Power Drink?

Why milk enjoys the royal status it so richly deserves. We parent know milk is full of the following essential nutrients.  

• Proteins: Are the building blocks of our body which are also needed to build and repair body tissues and create antibodies in the blood to fight infections. Protein comes from casein and whey from the fluid part of milk. One glass of milk gives around 8 gms of protein.
• Carbohydrates: This is the main source of energy for the human body, and hence, a glass of milk at the start of the day keeps the children energized through the morning. A glass of milk gives around 5 gms of carbohydrates through the milk sugar called lactose.
• Fats: Lipids as they are called help in the absorption of vitamins A, D, E and K. They’re also essential in various bodily functions and bring down the risk of heart disease. These fats are in the form of linoleic and linolenic acids in milk. There is about 1gm of fat in 1cup of full-fat milk and about 0.44gms in low fat/skimmed milk.
• Calcium: It is the primary building block for strong and healthy bones and teeth. About 73 percent of the calcium available in the food supply comes from milk and milk products.
• Phosphorus: This mineral is vital for the development and maintenance of bones and teeth just like calcium. A cup of milk provides around 224 milligrams of phosphorus.
• Magnesium: This nutrient is truly a multi-tasker with a versatile role to play. It is essential for a number of bodily functions such as helping to keep the immune system healthy; keeping bones and teeth strong; ensuring that the heartbeats steadily; regulating blood sugar; controlling blood pressure; promoting normal functioning of your muscles and nerves to name a few. A cup of milk provides between 11-39 milligrams of magnesium depending upon the fat percentage in the milk.
• Selenium: It is a mineral with antioxidant properties that protects cells from getting damaged. Selenium is also important in the regulation of thyroid hormone. Milk provides around 7-9 micrograms of this mineral.
• Potassium: This mineral enables our heart to beat efficiently nonstop. It also helps our muscles to move effectively, our nerves to work to their optimum, maintains water balance in the body and assists our kidneys to filter blood properly. It also contributes positively to our bone and digestive health. A cup of milk provides around 342 milligrams of phosphorus.
• Zinc: Zinc is essential for boosting the immune system, treating the common cold, malaria and recurrent ear infections. It is also helpful in preventing lower respiratory infections. Zinc in milk ranges from 0.22- 4.4 milligrams depending upon the fat composition of the milk.
• Iodine: Our body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions such as proper bone and brain development for infants. A cup of milk provides around 56 micrograms of iodine.
• Vitamin A: Vitamin A is the most essential vitamin required for the healthy growth of children. It is involved in regulating vision, improving the immune system to fight infections, bone development, mental growth, and healthy skin to name a few benefits. A glass of milk (around 200ml) contains around 60 micrograms of vitamin A.
• Vitamin B group: This group of B vitamins is essential for a variety of functions such as helping the body turn food into energy; producing red blood cells; helping nerve cell function; maintain healthy skin; metabolism of proteins, carbohydrates, and fatty acids.

Which Milk is Suitable for Your Child?

Now that we are wiser on the numerous benefits of milk for our children, it would only make perfect sense if we also filled ourselves on exactly which milk is suitable for our children:

• Infants under 1 year of age shouldn't have regular cow's milk because it doesn't have the nutrients a growing baby of that age needs. So, hold off and just stick with breast milk or infant formula for the first year.
• Kids between 1 and 2 years old should have whole milk (full-fat milk) to help provide the dietary fats they need for normal growth, and for nerve and brain development.
• Kids over 2 years can switch to low-fat, i.e. 1% or 2% fat milk.

Ideas Which Can Child Start Loving Milk 

For the milk-haters or fence-sitters who have a love-hate relationship with milk, try to package milk in an interesting way. Here are some ideas to offer:

• Fruit milkshakes like banana/apple/strawberries, etc.;
• Hot chocolate milk;
• Add a little flavor to milk like vanilla, crushed cardamom (elaichi);
• Milk with breakfast cereals like wheat flakes, cornflakes, healthy muesli, oatmeal, broken wheat daliya, etc.;
• Cold milk as some kids prefer the cold taste of milk;
• Set an example. Drink milk yourself in their presence.

What If Child Still Refuse to Drink Milk?

We suggest adding the following few bonus tips and tricks to make the fussy eaters enjoy a glass of milk...  

• Fruit yogurt
• Smoothies with fresh fruit and yogurt
• Soups
• Homemade custard with fruits for natural sweetness
• Whole wheat pasta

For the glamour-struck teens with milk-aversion, do a little name throwing. Celebrities like Angelina Jolie, Rihanna, Beyonce Knowles, Rupert Grint, Taylor Smith, David Beckham, Dwayne Johnson "Rock”, Lord Randolph Henry Spencer Churchill, Demi Lovato, etc. have professed their love for milk in public. So, go dive into your glass of milk. You’ll come up stronger!

Happy Children's Day