Milk is a food rich in protein and calcium, being very important to prevent problems such as osteoporosis and to maintain good muscle mass. Milk varies according to the way it is produced and, in addition to cow's milk, there are also vegetable drinks that are known as vegetable milks, which are made from grains such as soy, chestnuts and almonds.
Regular consumption of whole cow's milk, which is milk that still has its natural fat, brings the following health benefits:
- Prevent osteoporosis, as it is rich in calcium and contains vitamin D; Help in the growth of muscles, because it is rich in proteins; Improve the intestinal flora, by containing oligosaccharides, nutrients that are consumed by the beneficial bacteria of the intestine; Improve the functioning of the nervous system, as it is rich in vitamin B complex; Help control high blood pressure, as it is rich in amino acids with antihypertensive properties.
Whole milk contains vitamins A, E, K and D, which are present in milk fat. On the other hand, skimmed milk, as it has no more fat, loses these nutrients.
In addition, it is important to remember that, despite its benefits, cow's milk should not be offered to children under 1 year of age. Find out more by clicking here.
Types of Cow Milk
Cow's milk can be whole, which is when it contains its natural fat, semi-skimmed, which is when part of the fat was removed, or skimmed, which is when the industry removes all the fat from the milk, leaving only its portion of carbohydrates and proteins.
In addition, according to the manufacturing process, milk can be classified as follows:
- Pure or natural cow's milk: milk taken from the cow that goes directly to the consumer's home, without going through any industrial process; Pasteurized milk: it is the bag milk that is stored in the refrigerator. It was heated to 65ºC for 30 minutes or to 75 ° C for 15 to 20 seconds in order to eliminate the bacteria. UHT milk: it is boxed milk or known as "long life milk", which does not need to be kept in the refrigerator before being opened. It was heated to 140 ° C for four seconds, also to eliminate bacteria. Powdered milk: it is made from the dehydration of whole cow's milk. Thus, the industry removes all the water from the liquid milk, turning it into a powder that can be reconstituted by adding water again.
All of these milks, with the exception of natural cow's milk, can be found in supermarkets in full, semi-skimmed or skimmed versions.
Nutritional information for milk
The following table provides nutritional information for 100 ml of each type of milk:
| Components | Whole milk (100 ml) | Skimmed milk (100 ml) |
| Energy | 60 kcal | 42 kcal |
| Proteins | 3 g | 3 g |
| Fats | 3 g | 1 g |
| Carbohydrates | 5 g | 5 g |
| Vitamin A | 31 mcg | 59 mcg |
| Vitamin B1 | 0.04 mg | 0.04 mg |
| Vitamin B2 | 0.36 mg | 0.17 mg |
| Sodium | 49 mg | 50 mg |
| Calcium | 120 mg | 223 mg |
| Potassium | 152 mg | 156 mg |
| Phosphor | 93 mg | 96 mg |
Some people may have difficulty digesting lactose, which is the carbohydrate in milk, being diagnosed with Lactose Intolerance. See more about the symptoms and what to do in lactose intolerance.
Vegetable milks
Vegetable milks, which should be called vegetable drinks, are drinks made from grinding grains with water. So, to make almond milk, for example, you must beat the almond grains with warm water and then strain the mixture, removing the nutritious drink.
The most used vegetable drinks are made from grains such as soy, rice, nuts and almonds, in addition to the coconut vegetable drink. However, it is important to note that each of these drinks has its own nutrients and benefits, and are not similar to the characteristics of cow's milk. Learn how to make homemade rice milk.
