Learn about different types of milk and their amazing health benefits

Milk nutritional value 

Milk is a nutritious food that provides us with different nutrients. The nutritional value of milk depends on the type of milk and how it is prepared.

Learn about different types of milk and their amazing health benefits

Milk contains protein, carbohydrates, fat, minerals, and vitamins. Milk also contains lactose which makes up about 12% of the weight of milk. 

This means that if you drink 8 glasses of whole milk, you will consume about 80 grams of lactose.

The most important nutrients found in milk are calcium and vitamin D. Calcium is an essential mineral for strong bones and teeth. Vitamin D plays a role in helping the body absorb calcium from food.

Milk also contains riboflavin (vitamin B2), phosphorus (vitamin PP), potassium (vitamin K1), zinc (vitamin Zn), and selenium (vitamin Se). 

Riboflavin helps convert food into energy while phosphorus helps cells grow and heal tissues in the body. 

Potassium is another mineral needed for cell growth and repair by helping muscles contract properly during exercise or stress caused by illness or injury. 

Zinc plays a role in immune function as well as wound healing so it can be beneficial for athletes who often suffer

What are the types of milk, their components, their benefits, and which age groups are appropriate? 

There are many types of milk and their components differ from one type to another, but most people often associate milk directly with cow’s milk and with good health. 

Milk in general is a natural food source for mammals that includes a group of valuable nutrients that help the body and maintain the health of the body and the product by animals and humans as well. 

The sources recommend the official Dietary Guidelines for Americans 2015 through 2020; adults must eat about 3 cups of fat-free or low-fat dairy products per day as 

part of a healthy diet, but on the other hand, research on milk is conflicting and some multiple studies and results emphasize the importance and benefits of milk with a wide 

range of other claims that it is bad due to concerns The growing concern regarding health and lactose intolerance for some people, as well as animal welfare, advises choosing plant-

based milk and various dairy alternatives, but what are the most prominent types of milk, its components, and benefits, explained in the following lines:

Lactose-free milk 

What is the most important characteristic of lactose-free milk?

It is a manufactured commercial product that does not contain lactose. Lactose, it is a type of sugar found in dairy products and some people have difficulty digesting it, which 

made many food manufacturers turn to producing an alternative made from milk that is free of lactose sugar, as an alternative Suitable for those who suffer from intolerance or intolerance, 

and is made by adding lactase to regular cow's milk, lactase; It is an enzyme produced by people who tolerate dairy products to break down lactose in the body. 

The use of lactase results in the production of milk that has almost the same taste, texture, and nutrients as regular milk and is also used in the same way in direct drinking or if used in 

the preparation of various recipes, Lactose-free milk contains the same nutrients found in regular milk, such as protein, which promotes the building of hair, skin, bones, and muscles, 

and many minerals such as calcium, phosphorous, which help regulate blood pressure by balancing sodium levels, and vitamin D is added to it, which helps the body to Absorption 

of calcium that promotes and maintains bone health and contributes to reducing the risk of osteoporosis, in addition to vitamin B12 and riboflavin, so it can be taken as a healthy 

alternative without concern, most people are born with the ability to digest the lactose found in milk, but there are about 75% of People lose this ability with age, or they may experience the decreased activity of lactase, which contributes to the digestion of lactose, and this change usually occurs in life stage. 

It is recommended for those who suffer from this problem eat lactose-free milk to avoid digestive complications such as diarrhea, bloating, and abdominal pain.

Mammal's milk

 What are the advantages of breast milk?

 The milk of all mammals is more nutritious for different age groups than formula milk and provides the immune protection that the body needs. 

Breast milk is produced immediately after childbirth by all types of mammals, and according to a study that examined the genes that produce milk among 7 types of mammals 

such as cows, sheep, and water buffalo, They revealed that different mammals share many genes that produce milk based on the immune system, despite the wide variety of lactation 

strategies, but they differ in the amount of milk produced, and the researchers indicated that the immune component of milk is tailored to suit the specific needs of each type of mammal. 

Regardless of its type, breast milk consists mainly of fats, proteins, lactose, fatty acids, and energy and also contains a variety of minerals and vitamins that all contribute to providing 

many different health benefits to the body, including Calcium which contributes to Maintaining bone health and preventing fractures and osteoporosis. 

Potassium helps blood vessels dilate and lower blood pressure, reducing the risk of heart disease and stroke. Calcium and vitamin D are nutrients that help prevent cancer. 

Vitamin D contributes to enhancing serotonin production, which in turn protects the body from depression and loss of appetite. Protein and essential amino acids promote growth and muscle building.

Mother's milk

 What is the most important characteristic of a mother's milk?

 Mother's milk is defined as a liquid food source made by the mother's breast for her baby specifically so that it is synthesized and formed in the mother's body in response to pregnancy and lactation. 

It is complete in addition to providing protection from exposure to various diseases and infections, breastfeeding benefits the mother and the child in a variety of ways and provides both of them with many health benefits for a long period after the end of the breastfeeding period. 

It also consists of 200 different substances such as proteins, fats, carbohydrates, vitamins, minerals, enzymes, and hormones that meet the child's basic need of elements and nutrients that he needs to grow his body healthily and can fight and resist diseases. 

Also, a mother's milk contains antibodies and living cells. And leukocytes, which are living cells that are found in breast milk only, which in turn make breast milk ideal that a 

nursing child cannot do without. Contribute to the prevention of diabetes, obesity, and asthma. 

The American Academy of Pediatrics (AAP) strongly recommends that breastfeeding be necessary for the first six months of a child's life and for at least 12 months.

Fresh unpasteurized milk

 What are the advantages of fresh unpasteurized milk?

 Also known as raw milk; It is any animal milk that has not been boiled or sterilized, that is, it has not been heated to the optimum temperatures within the prescribed periods that rid it of harmful germs and microbes in it. 

Many people believe that unprocessed foods, with little or no processing, are best for health. This is a result of preserving the natural nutrients and nutrients present in it but on the 

contrary, cooking or even processing and pasteurizing fresh milk is the best way to obtain safe foods free from germs and pathogenic microbes such as viruses and parasites, and milk 

processing keeps the nutrients in the milk and does not change Therefore, it is not recommended to drink raw milk because it causes disease, and to take fermented or pasteurized milk as a healthy and nutritious drink, free from various pathogens. 

Exposure to many health problems such as diarrhea, stomach cramps, and vomiting, as well as exposure to severe and sometimes life-threatening diseases such as; Guillain-Barré 

syndrome, which may cause paralysis or hemolytic uremic syndrome, which leads to kidney failure, stroke, and sometimes death, and due to this, it is not recommended for any age 

group or person to consume fresh milk or its products before treating them to preserve the safety and health of the body and the reference is also found The tests that are 

conducted to detect contamination of milk with germs may not reveal low levels of contamination, and germs can multiply and grow in milk between the time it is collected 

and when it is drunk, which leads to harm to the person and his family immediately after drinking the unpasteurized milk.

organic milk

 What are the advantages of organic milk?

 It is a simple option that fits the lifestyle because organic standards reflect what a person wants from the food that a person wants to eat so the feed and nature used in organic 

farms to feed animals are determined and farmers are not allowed to use genetically modified crops, synthetic fertilizers, synthetic pesticides, growth hormones, antibiotics or 

crops Genetically modified plants are used on their organic farms used to produce organic milk, and the US Department of Agriculture’s organic farming guidelines state that farmers 

can only use organic materials approved by them to care for crops and livestock, which means that there are no artificial fertilizers and synthetic pesticides.

Organic milk can be eaten. By different age groups, children or adults alike, and it is the ideal choice for vegetarians, as it consists mainly of a variety of nutrients such as protein, 

phosphorous, calcium, riboflavin, potassium, magnesium, and vitamin B12, and some nutrients are added to it, such as vitamin A and vitamin D, which provide All of the health 

benefits to the body, such as those provided by Hali B mammals, as it contributes to nourishing the mind and body and enhancing immunity

full-fat milk

 What is the most important characteristic of whole milk?

It is referred to as regular milk, because the amount of fat in it has not changed, through which other types of milk are produced, such as skimmed milk, i.e. 

low-fat milk, or the production of skim milk, all of which differ in the amount of fat they contain through milk removal. 

Normal fat or reduce its percentage, as for the rest of the ingredients and nutrients, they are the same, but they differ in their percentage from one type to another slightly, and the percentage of fat in the three types is as follows: Whole milk: 3.25% of milk fat. Low-fat milk: 1% of milk fat. 

Skim Milk: Less than 0.5% of milk fat. All three types contain many essential nutrients such as protein, carbohydrates, fats, minerals, vitamins, and fatty acids such as; Omega-3, which provides the body with many health benefits, including improving heart and brain health, 

weight management and control, and reducing the risk of cancer, and whole milk reduces the risk of chronic diseases such as diabetes and metabolic syndrome, It is recommended to choose whole milk. 

Fat is for everyone from ages over 12 months who are not breastfed because young children need calories from fat to grow and develop their brains, and milk can be switched to reduced or skimmed after children reach two years.

Almond milk 

What is the most important characteristic of almond milk? 

Almond milk is like other nut milk made from it, which is made by soaking almonds for 8 hours and grinding them with water and some flavorings such as vanilla to produce a 

a homogeneous mixture consisting of a rich group of natural nutrients such as proteins, carbohydrates, and fats, and some supplements are added by manufacturers such as vitamins and minerals. 

And stabilizers and sweeteners, almond milk is rich in good fats that promote heart health and increase the feeling of satiety, in addition to that one serving of almond milk provides 

50% of the daily requirement of vitamin E, which makes it a wonderful and very useful option for the skin, and it is often recommended to choose it for those who suffer From lactose intolerant or for vegetarians.  

Almond milk offers a variety of health benefits to the body, most notably; Weight management and control, Maintaining heart health, Preventing high blood pressure, 

Maintaining strong bones and reducing the risk of arthritis and osteoporosis, Improving immune function, Maintaining youthful and healthy skin, Reducing the risk of diabetes, 

Strengthening muscle strength, Improving digestion On the other hand, it does not provide the required need for protein or calcium to be a complete and integrated alternative, so care 

must be taken to receive sufficient quantities of them from other food sources, It can be eaten by everyone, but there are some potential health risks associated with eating it by some. Categories such as infants up to 14 months of age, and those with nut allergies.

Soy milk 

What is the most important characteristic of soy milk? 

It is a plant-based drink that is consumed as an alternative to regular milk, made from soybeans, and often fortified by manufacturers by adding fortifiers such as; Vitamins, Minerals, Calcium, and Vitamin D. 

There are many reasons why people should take soy milk instead of breast milk, including; Intolerance to the taste of cow's milk or promote body health and weight loss 

people are unable to tolerate the lactose found in regular milk, or the person may be vegetarian, so it is preferable to choose this type of milk.

There are many different types of soy milk found in Markets, which differ in the number of calories they contain in addition to the percentage of sugar, but in general, all of them 

contain a group of important nutrients for the health of the body, including; Fats, carbohydrates, fiber, protein, vitamins, minerals, amino acids, and sugars. 

It also contains isoflavones; It is a plant chemical belonging to a group known as phytoestrogens, which many studies and research have shown to reduce the risk of cancer 

and osteoporosis and this compound also contributes to reducing menopausal symptoms, and on the other hand, soy reduces the risk of heart disease and some In addition to reducing 

the level of harmful cholesterol in the body, it is advised to avoid soy milk for those who suffer from soy allergy, in addition to that, it is considered safe and can be eaten by 

everyone, according to the recommendations of the American Institute for Cancer Research AICR, urged the need to consume it in moderation, with a portion of One of the two 

meals of soy foods eaten daily, including soy milk, and soy milk can be started after the age of two years for children because milk is intended for them and full-fat is necessary for 

brain development because it contains fats important for development and growth, and soybeans do not contain Naturally rich vitamins and nutrients as found in cow's milk.


Milk, and dairy in general, tends to get a bad rap for being high in fat and cholesterol, but the truth is that it can contribute significantly to your overall daily nutrition. 

Drinking low-fat, plain milk may even lower your risk of developing certain diseases like diabetes, heart disease, and cancer. 

There are also many benefits provided by dairy that extend beyond the nutritional aspect. It's important to be knowledgeable about all types of milk so you can make educated, healthy decisions about how to incorporate them into your diet.

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