We all are grown up hearing our mothers and grandmothers advising us to drink a glass full milk daily without fail even if it was a tedious job for every mother to make their toddlers gulp down a glass of milk every day. Even today, milk remains an indispensable part of our busy life. Let us see what makes milk one of the most essential part of human diet throughout the world. Also let’s learn how milk is useful in a tone of beauty uses as well.
According to the National Dairy Council, milk is made up of 16 essential components:
1. Calcium: Makes your bones strong. Beneficial for healthy teeth. Maintains proper functioning of heart beat, muscle contraction, blood clotting.
2. Protein: Main source of energy, builds/ repairs muscle tissue. Helps build antibodies to fight infection.
3. Potassium: Regulates blood pressure.
4. Phosphorus: Strengthens bones and helps generate energy.
5. Vitamin D: Increases the absorption power of calcium and phosphorous for healthy bones. Increases immunity power of your body.
6. Vitamin B6: Important for healthy heart, digestive tract and muscular function. Help in brain development.
7. Vitamin B12: Needed for red blood cells and proper functioning of nerve cells.
8. Vitamin A: Good for healthy skin and proper vision. Maintain proper immune system.
9. Riboflavin: Helps convert food into energy.
10. Niacin: Helps in converting carbohydrates into glucose, metabolizing fat and protein and helps in proper functioning of nervous system.
11. Folate: Required for DNA Synthesis
12. Thiamin: Helps body cells to convert carbohydrates into energy. Plays an important role in muscle contraction and conduction of nerve impulses.
13. Vitamin B5 (Pantothenic Acid): It is important for making body cells, helps to convert food into energy.
14. Zinc: Plays an important role in cell division, cell growth, wound healing and breakdown of carbohydrates. Zinc is needed for sense of taste and smell.
15. Potassium: Potassium help to regulate fluid balance, nerve signals and muscle contraction.
16. Selenium: Acts as an antioxidant and protects body cells. Help in proper functioning of thyroid gland.
Thus due to its high nutritional value, milk is required as a dietary supplement to suffice the daily need of your body.
What Different Types of Milk Can Be Used
Milk is storehouse of energy. It has all the nutrients required for proper functioning of all body parts including your skin. Composition of milk depends upon the stage of lactation. Types of milk vary by the amount of milk fat or percentage of fat in the milk by weight. You can check these fat percentages on the label of milk carton and go for milk that best suits your requirements. Amount of milk fat does affect the calories and fat in each serving, but each serving of milk is definitely a nutrient rich, energy rich wholesome food.
Let’s check different types of milk
1. Whole Milk
People generally opt for Whole Milk as it contains 3.29% milkfat by weight.ie almost 150 calories in 1 glass of whole milk. An 8 ounce glass of milk (240mL) has 8 grams of fat . If you are concerned about the fat intake per serving, then there are other low fat or fat free options of milk as well.
2. 2% Milk (Reduced Fat)
Reduced fat milk is generally labeled as 2% milk as the fat content in only 2% in this milk. Only the milkfat has been reduced rest the nutritional value remains the same for this milk. 8-ounce glass contains 5 grams of fat.
3. Low Fat Milk
Amount of fat and the number of calories is the main difference between Whole Milk and Low-fat Milk. 8 ounce serving of milk has almost 2.5% of fat and 100 calories which is quite less as compared to 3.29% of fat and 150 calories per serving in Whole milk.
4. Fat Free Milk (Skim Milk)
Fat free milk is a good option for you if you want to cut down on the amount of fat and calories but retain the nutritional value of milk. Fat content is very less and it has 80 calories in 8 ounce glass of fat free milk
5. Organic Milk
Organic milk is obtained from the livestock which are raised as per organic farming method. Production of Organic milk depends on what cow eats and how the farmers take care of their cows.
6. Lactose Free Milk
Lactose Free Milk is the same as any normal milk but the only difference is the lactose (natural sugar) is broken down. This milk is a great option for people who are intolerant to lactose. Rest all essential nutrients are the same as any other cow milk.
7. Flavored Milk
Flavored milk is a great option for fussy kids who do not like the natural flavor of milk. Flavors like chocolate, strawberry or any other flavor is added to milk to make it delicious for the kids.
8. Raw Milk
Raw milk is that which comes straight from the cows and is not pasteurized. But due to safety concerns it is not that readily available in the market.
So go ahead, choose your kind of milk as per your health or nutritional requirements. Because they contain some of these great benefits that we’re going to list down for you:
Health Benefits of Milk
For Skin
Have you ever imaged raw milk as a beauty supplement? Yes, it is. Raw milk is more nutritious than boiled milk. You can pamper your skin with natural ingredients present in raw milk.
- Prevent Dark Circles: Raw milk can do wonders on your skin. You can get rid of the dark circles with the help of raw milk. Directly apply raw milk around the area of your eyes with a cotton ball. You can do this daily and get rid of dark circles.
- Prevent Wrinkles and Fine Line
- Believe it or not, raw milk can be used efficiently for treating wrinkles and fine lines. Raw Milk mixed with mashed banana, apply this mixture generously all over your face and wash off with cold water. Do this twice a week and you can get a much younger looking skin.
- Skin Cleanser: Raw milk acts as a natural cleanser. Dip a cotton ball in raw milk and apply all over your face and neck. Raw milk acts as a cleaning agent, removing all dirt from the pores.
- Natural Sunscreen: Raw milk acts as a good natural sunscreen, protecting the skin against sun damage. Mix raw milk with curd and apply on your skin. Let it remain for 30 minutes and wash off. It forms a protective sheath around your skin to protect it against sun damage. Don’t forget to wear a stronger sunscreen if stepping out in strong sun.
- Natural Moisturizer: Raw milk is an excellent moisturizer as it contains lactic acid and amino acids which helps to keep your skin healthy. Raw milk with honey is an excellent moisturizer.
For Hair
- Strengthen your hair: Raw milk is rich in proteins which is very beneficial to strengthen your hair. Drinking a glass of milk daily can strengthen your hair and prevent breakage.
- Conditions your Hair: Raw milk acts as a good conditioner for your hair as it traps the moisture inside the hair follicles.
- Soft and Shiny Hair: You can have soft and shiny hair by using milk therapy. Apply raw milk mixed with coconut oil on your hair to get that extra shine to your hair.
- Healthy Hair: Milk contains 2 proteins- whey and casein, both of which are beneficial for your hair. These two proteins add shine to your hair and helps to thicken your hair by preventing hair loss.
- Hair Growth: Casein which is a milk protein is rich in glutamine, which is an essential amino acid. As per experts, glutamine stimulates the growth of hair follicles.
For Health
- Strengthen your bones: Milk is the best source of calcium and it helps to strengthen your bones. Drinking milk daily ensures strong bones and teeth. Drinking milk daily helps prevent arthritis after the age of 40-50.
- Rich in Mineral and Carbohydrates: Milk is rich in mineral which is beneficial for your eyesight and high content of carbohydrates provides instant energy.
- Strong Muscles: Milk is rich source of calcium, mineral and Vitamins which helps to make your muscles strong and flexible.
- Strengthening of Immune System: Milk helps to improve body’s immune system and fights off diseases. Whey protein found in milk is known to stimulate the immune system and increases the immunity of our body.
- Healthy Heart: Milk is rich in potassium and magnesium which acts as vasodilators reducing blood pressure and helps in increasing blood flow to vital organs. Thus helps reducing stress on cardiovascular organs.
- Wholesome Food: Milk contains all the vital nutrients like proteins, vitamins, minerals, carbohydrates and fat that is required by your body for proper functioning. Hence milk is regarded as a wholesome food.
Homemade Milk Recipes for Beautiful Skin and Hair
For Face
1. Skin Toner
What to Do
Take raw milk and dap cotton ball into it. Apply all over your face and neck. It helps to unclog the pores by removing dirt and grime from it. The lactic acid present in milk work wonders.
2. Rejuvenating Mask
What to Do
Is your skin looking dull? This face mask will help to rejuvenate your dull and lifeless skin. Take 2 tablespoon of milk, 1 tablespoon of honey, ½ tablespoon of aloe vera gel and ½ tablespoon of Vitamin E oil. Mix well and apply all over your face and neck. Sit for 30 minutes and wash off to get that fresh and rejuvenated skin.
3. Moisturizing Mask
What to Do
Take raw milk mixed with mashed banana, apply this mixture generously all over your face and wash off with lukewarm water. This face pack helps to moisturize your facial skin and keeps it hydrated. Do this twice a week and you can get a much younger looking skin.
4. Skin Purifying Mask
What to Do
Take 1 tablespoon of milk and 1 egg white. Mix it thoroughly and apply on your face and neck. Let it sit for 30 min. Wash off with warm water. This pack does wonders on your skin, removing all dirt and grime and helps in opening up of pores by unclogging it.
5. Exfoliating Mask
What to Do
Take 3 teaspoon of milk, 1 teaspoon of oats and ½ teaspoon of honey, mix it well and apply on your face and neck. This mixture acts as a great facial scrub. Milk has alpha hydroxy acid (AHA) which is beneficial for your skin.
6. Anti-Tanning Agent
What to Do
Raw milk is an excellent anti-tanning agent. Take 2 tablespoon of raw milk and add ½ tablespoon of tomato juice to it. This mixture acts as an excellent anti-tanning agent.
For Hair
1. For Dry and Damaged Hair Mask
What to Do
Take 3 tablespoon of milk, 1 tablespoon of honey, ½ banana and 1 tablespoon of olive oil. Blend it well and apply all over your hair and leave it for 1 hour. Wash off to get a shiny and soft hair.
2. Conditioning Mask
What to Do
Take 1 tablespoon of milk, 1 tablespoon of yogurt and olive oil, 1 tablespoon of mayo. Mix thoroughly and apply all over your hair and scalp. Leave it for 1 hour and wash off with a shampoo and conditioner.
3. Repairing Mask
What to Do
Take 1 cup of whole milk and a tablespoon of honey. Mix it well and apply well on your hair. Leave for 15 minutes until your hair completely absorbs it. Wash off with mild shampoo. This mixture helps to repair dull and damaged hair.
4. Lustrous Hair Mask
What to Do
Mix a tablespoon of milk with 2 tablespoon of coconut oil. Apply well on your hair. Leave it for 30 minutes and wash off. Your hair has visibly become softer and shinier.
For Body
1. Rejuvenating Bath
What to Do
Add 2 cup of milk, 1 cup honey, 6 tablespoon of baking soda, 2 tablespoon of lemon juice and 1 tablespoon of olive oil to warm water bath. Have a luxurious bath for some 15-20 minutes and then rinse off in shower.
2. Turmeric/Haldi Milk
What to Do
Add a pinch of turmeric to 1 glass of warm milk. Drink this milk before going to bed. Milk has a cooling and relaxing effect on the body and turmeric is known to fight infections of the body.
3. Relaxing Foot Soak
What to Do
Tired of day’s hectic work? Want to relax and give some rest to your foot. Then, add 2 cup of milk, 1 teaspoon of lemon juice, 4 teaspoon of Epsom Salt and a few drops of your essential oil to warm water and soak your foot in it for 15 minutes. This process helps muscles of your feet to relax and rejuvenates your whole body.
4. Elbow Scrub
What to Do
Take a cup of milk and add 3 tablespoons of Oatmeal to it. This mixture makes a great scrub. Scrub on your elbows for 10 minutes and rinse off thoroughly.
5. Burn Relief
What to Do
Milk provides quick relief for minor burns as milk acts as an excellent compress of minor burns. Soak the affected area in milk for 15 minutes. Alternatively, apply cloth soaked in milk on the affected area.
Understanding the nutritional benefits of milk, FAO (Food and Agriculture Organization) of United Nation has declared World Milk Day on 1st June. Every participant country can have their own theme and in India, for 2018 the theme is “Drink. Move. Be Strong”.
Also read:
20 Amazing Benefits of Almond Milk for Skin, Hair and Health
