Milk is a white liquid produced bymammalian mammary glands (including humans), which is formed in order to feed the offspring until it is ready to eat solid food.
Milk contains many valuable nutrients.substances and can offer a range of health benefits. Calcium, for example, can prevent osteoporosis. No one argues with the fact that the baby gets the basic vitamins when breastfeeding. What are the beneficial substances contains cow's milk? Is it necessary for everyone?
It is worth noting that some people are not capabledigest lactose (sugar in milk) after they are weaned. This is because the body no longer produces a sufficient amount of an enzyme known as lactase. That it is necessary for proper digestion of milk. If there is no such intolerance, it is worth considering this product as a regular part of the diet.
What vitamins are rich in milk?
Many are interested in the question whether milk isuseful product. The answer is unequivocal. Milk is both a nutritious and tasty drink. The level of various nutrients in it is very high, with a relatively small number of calories.
This refreshing product can be used inas a base for other beverages, especially for hot chocolate or coffee. Milk is also the main ingredient in puddings, creams and mousses, and is often included in recipes for soups, sauces and pastries.
Benefit for health
Milk contains nutrients, without whichimpossible the normal functioning of the body, including calcium, vitamin D and potassium. Experts recommend that adults and children aged 9 years and older consume three servings of milk every day. Under this in one portion it is assumed one glass with a capacity of 250 ml.
Which vitamin is always present in milk?Milk and dairy products have been proven to provide the right amount of nutrients to strengthen bones, in particular calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B12 and zinc. This fact is well known, but the benefits of the product are not limited to this.
Milk is an important component of the diet.designed to lower high blood pressure. It has been scientifically proven that a diet that includes three servings of skim milk, yogurt or cheese, as well as 8 to 10 servings of fruits and vegetables per day, reduces the risk of heart disease and stroke.
Sugar is not added to whole, skim, andalso having reduced fat milk. The natural sweetness of the product is achieved by the natural sugars (mainly lactose) contained in it.
However, adding sugar or otherThe fillers do not affect the beneficial ingredients of the drink. The presence of nutrients in flavored dairy products is similar to the content in the natural. Therefore, if you ask yourself what vitamins are in condensed milk or chocolate, the answer is obvious. The chemical composition of the product with respect to useful substances will be similar, it is only necessary to take into account the sugar content and other additives.
What are vitamins?
What vitamins are always in milk?It contains most of these beneficial compounds in its natural form. Fat-soluble vitamins A, D, E and K are mainly found in milk fat, while K is present in the smallest amount. B vitamins are in the water portion of the drink. To assess the need for these substances for the body, you should understand what it is.
Vitamins are the main organiccompounds required in the diet. Most of them are not synthesized independently (although there is some synthesis of microflora in the intestine). So, what kind of vitamin in milk is most noticeable? First of all, these are fat soluble compounds:
Vitamin A or retinol.Substance necessary for normal functioning of the body. Sometimes you can notice yellow milk fat in milk, which is due to the lower efficiency of converting β-carotene to retinol. For this reason, it is better not to buy such a drink. In some countries, milk is additionally enriched with vitamin A.
Vitamin D, which exhibits highanti-cancer activity in the body, participating in bone metabolism, absorption of calcium in the intestines and other tissues. Milk is often enriched with vitamin D additionally.
Vitamin E or tocopherol is an antioxidant that protects lipids. There is a small amount of it in milk.
How much vitamin A is in milk?
The answer to the question "what kind of vitamin in milkalways present, will be retinol. By drinking a glass of drink two or three times a day, you can increase the intake of this desired compound, as well as other nutrients.
A glass of whole milk contains 112 microgramsVitamin A. These are 16 percent of the 700 micrograms recommended for daily intake for women, and 12 percent of 900 for men. One glass of 2 percent milk contains 134 micrograms, and 1 percent milk contains 142. You can get the most vitamin A from skimmed milk, which contains 149 micrograms per drink.
Vitamin A Functions
Having received the answer to the question of which vitamin is morejust in milk, you need to know its beneficial properties. It is well known that retinol helps to maintain the health of your eyes and visual acuity, but its beneficial effects on the body is not limited to this. It also plays an important role in ensuring the good condition of your skin and soft tissues, as well as maintaining the strength of bones and teeth. The body needs a certain amount of vitamin A to synthesize white blood cells that help fight infections. In addition, retinol acts as an antioxidant. This means that it helps protect your body's cells from damage that can cause chronic health problems (such as cardiovascular diseases and cancer).
In addition, each glass of milk containsabout 20 percent of the daily intake of vitamin D, which your body needs every day. Many people today have a shortage of this substance, so you need to take your diet seriously.
What is vitamin D?
Vitamin D is a fat soluble vitamin.This means that your body can accumulate in the liver and fat cells, which helps to absorb calcium, helps strengthen muscles and supports the immune system. Failure to meet your daily needs for it affects the strength of your bones. As a result, a condition known as rickets (in children) and osteomalacia (in adults) develops.
Natural sources and effects on the body
Very few foods contain vitamin D in itsnatural form. Fatty fish (swordfish, salmon and tuna fish) and egg yolk contain it in the greatest amount. In addition, it is present in beef liver. Since vitamin D is fat soluble and accumulates in the body, the milk fat contained in whole milk contains some amount of this substance, depending on the animal's consumption of wholesome food and exposure to the sun.
High Vitamin D Supportsproduction of serotonin - a hormone associated with mood, appetite and sleep. Deficiency of this compound is often associated with depression, chronic fatigue and PMS. Speaking about which vitamin is always present in milk, it is worth mentioning this substance. In addition, dairy products are often produced additionally fortified with vitamin D.
Additional nutrients
What vitamins in cow's milk are also found, besides the ones listed above? It may also contain a small amount of vitamin B.2 or riboflavin, B12 and quite a bit - B6 (about 0.1 milligram per cup).Some of these compounds, especially A and riboflavin, are destroyed by exposure to light, so milk stored in transparent containers will have a lower level of nutrients.
One cup of 1-, 2 percent, or skimMilk provides you with about a third of the amount of calcium you need to consume each day (about 1000 milligrams). The same amount of drink also gives about 32 percent of the phosphorus that you need on a daily basis (700 milligrams). Phosphorus interacts with calcium to build bone mass and maintain a healthy skeletal system.
Which milk is better to choose?
Choose 1 percent or skimmed milk,because these versions contain much lower saturated fat than a whole product. In addition, this drink has a little more vitamin A than the more fat, and includes as much calcium, phosphorus and vitamin D. Replace water with milk when you make oatmeal or use it in soup recipes instead of chicken or beef broth.
