Russian Time Magazine

All About Milk: Benefits, Risks, and What Doctors Say

Milk is one of the most common foods in our daily lives. We drink it as kids, pour it into cereal, add it to coffee, and use it to make cheese, yogurt, and more. Some people say milk is super healthy, others think it’s not good for you. So what’s the truth?

Let’s take a closer look at what milk really does for your body — and what doctors say about it.

What’s in Milk?

Milk isn’t just a white drink. It’s a mix of:
  • Protein (casein and whey)
  • Fat
  • Carbohydrates (mostly lactose)
  • Vitamins (A, D, B2, B12)
  • Minerals (especially calcium and phosphorus)
Each part plays a role in keeping your body healthy. Calcium is great for bones, and vitamin B12 helps your brain and nerves work well.

Health Benefits of Milk

1. Strong Bones and Teeth

Milk is full of calcium, which builds strong bones. It’s especially important for kids, teens, and older adults.

2. Good Source of Protein

One cup of milk has about 8 grams of protein — the kind your body really needs. This helps build muscles and repair cells.

3. Immune System Support

Milk with added vitamin D can help your immune system. Fermented dairy products like kefir and yogurt also help your gut stay healthy.

4. May Help Your Heart

Some studies show that drinking low-fat milk may lower the risk of high blood pressure and heart disease.

When Milk Can Be a Problem

1. Lactose Intolerance

Many adults can’t digest lactose (milk sugar) well. It can cause gas, bloating, and diarrhea. If that’s you, try lactose-free milk or fermented products like yogurt.

2. Milk Allergy

Some people, especially babies, are allergic to milk protein. This can cause skin rashes, vomiting, or even dangerous reactions. In that case, plant-based milk is a safer option.

3. High Cholesterol

Whole milk (3.2% fat or more) contains saturated fats. These can raise bad cholesterol levels. People with heart issues should stick to low-fat options.

4. Skin Problems (Acne)

Some teens who drink a lot of milk may get more pimples. This might be due to hormones in milk, but more research is needed.

What About Cancer?

This is still being studied. Some research shows that a lot of milk might increase the risk of prostate cancer. But other studies show it helps prevent colon cancer. Most doctors agree: milk is safe in moderation.

Plant-Based Milk: A Good Swap?

Soy, almond, oat, and coconut milk are everywhere now. But plant milk isn’t the same as cow’s milk unless it’s fortified.
Make sure to choose plant milks with added calcium, vitamin D, and B12, especially for kids, pregnant women, or older people.

Doctor Tips: How Much Milk to Drink?

Experts recommend:
  • Kids: 1–2 cups a day (no more than 500 ml)
  • Adults: 1 cup a day is enough, unless you drink more through other dairy
  • Seniors: milk is helpful for bones — but better as kefir or yogurt
Other tips:
  • Pick low-fat milk (1–2%) if you have high cholesterol
  • Avoid milk with added sugar
  • Don’t drink milk late at night if you have digestion issues

Who Should Avoid Milk?

  • People with lactose intolerance
  • Those with IBS (irritable bowel syndrome)
  • People with bad acne — try avoiding dairy for 2–3 weeks and see what happens
  • People with high cholesterol — use skim or plant-based milk

Is Cow’s Milk Safe for Babies?

Doctors say: No cow’s milk for babies under 1 year old. It can cause allergies or stress baby kidneys.
After age 1, you can slowly introduce it — unless your child has allergies or intolerance. For kids who can’t drink milk, use plant-based alternatives with added calcium and vitamins.

5 Common Milk Myths — Busted!

Myth 1: You need to drink lots of milk every day.
❌ Not true. One glass is usually enough.
Myth 2: Adults don’t need milk.
❌ Many adults can still benefit from it.
Myth 3: Low-fat milk is always better.
❌ Sometimes it has added sugar. Check the label.
Myth 4: Milk makes more mucus.
❌ No science proves this.
Myth 5: Plant milk = real milk.
❌ They’re different. Cow’s milk has more protein and calcium unless the plant milk is fortified.

Final Thoughts: Drink or Skip?

If you feel good after drinking milk, it can be part of a healthy diet. If not, there are lots of other ways to get calcium and protein. Always listen to your body — and ask your doctor if you’re not sure.
Milk is not magic — but it’s also not poison. Like most foods, it’s all about balance. Whether you drink it or not, what matters is your overall diet, habits, and how your body reacts.
2025-07-24 05:00 HEALTH