Milk
Cow’s milk is basically composed of around 87% water and 13% milk solids. In whole milks, the solids portion is made up of 2.7% fat and 8.9% non-fat milk solids. The nonfat milk solids contain protein, lactose and mineral.
Milk consists primarily of (around 98%) triglycerides and phospholipids, free steroids such as lesterol and squalene, traces of free fatty acids and the fat-soluble vitamins A, D, E and K.
Cow’s milk is an excellent source of high quality protein including minor quantities of glucose, galactose and oligosaccharides. Milk also contains a very good supply of most B vitamins and minerals and calcium.
The benefits of cow’s milk revolve around it’s high nutritional content, rich source of protein and many nutrients.
Fermented milk and protein for example containing health promoting bacteria which offer significant health benefits.
Although milk contains saturated fatty acid and trans fatty acids, which are associated with atherosclerosis and coronary heart disease, it also contains monounsaturated and essential fatty acids which are not connected to these diseases. Furthermore, based on a several decade long study, deaths from cancer and strokes were also 10% lower among regular milk drinkers.
While we are on the subject of milk and dairy products we should also discuss Lactose intolerance and lactose intolerance symptoms.
Lactose intolerance is often misunderstood as being a food allergy but in fact is is a sensitivity to food and, unless recommended by a physician to do so, it does not mean that you have to give up dairy products completely.
When your body does not produce enough lactase, the enzyme that breaks down the natural sugar found in milk (called lactose), you are lactose intolerant.
The lactose intolerance symptoms may include a person suffering from gas, bloating or diarrhea.
Unless recommended by a physician not to consume dairy products, go ahead and consume milk and dairy products but start with small portions and spread the consumption throughout the day. Also don’t drink milk on it’s own but rather combine it with other foods.
Look for lactose reduced milk and when it comes to cheeses, concentrate on hard cheeses as they have very low levels of lactose. Hard cheeses such as Colby, Cheddar, Swiss, Gouda, Parmesan are easier to digest. If in doubt, always consult your physician!
Milk products, apart from providing other essential vitamins and nutrients, are the richest calcium sources. The consumption of calcium rich foods throughout life is important to building strong bones and preventing osteoporosis.
Osteoporosis is a non curable bone disorder which weakens bones and bone mass. Many people don’t even realize their bones have been weakened by osteoporosis until a minor fall or sudden strain causes a fracture.
So bear in mind that adequate calcium and vitamin D intake is crucial to develop peak bone mass and to preserve bone mass throughout life.
Cheese
Cheese is a concentrated dairy food made from milk. Natural cheese is made directly from milk. In fresh, un-ripened cheese, the curd, separated from the whey, is used immediately in the cheese making process. In matured cheese, the curd is first treated further by adding selected strains of bacteria, mold ,yeast or a combination thereof.
Cheese is packed with a high concentration of essential nutrients, especially high quality protein and calcium and other nutrients such as phosphorous, zinc, vitamin A, riboflavin and vitamin B12.
Cheese contains many of the same nutritional and health benefits attributed to milk, but in addition to these, cheese also contains some very beneficial bacteria.
Cheese has also been proven to help protect against dental caries (cavities) by preventing the plaque Ph level from falling to a level which is conducive to the development of caries. This applies specifically for aged cheeses such as Cheddar, Swiss blue, Mozzarella, Brie and Gouda.
As mentioned above, cheese also plays a factor in delaying and minimizing age-related bone loss conditions as well as reducing the risk of osteoporosis.
Ice Cream
Ice cream is another calcium rich food containing high-quality proteins, riboflavin (B2), calcium and other essential vitamins and minerals.
Depending on what type of milk is used and whether additional cream was used or sweetening agents and eggs, the calorie content can vary significantly.
There are many varieties of ice cream and different countries have different ways of producing ice cream. The French custard ice cream for example has a higher egg yolk content. The Italian gelato is made from milk and sugar, combined with other flavorings. Frozen yoghurt is produced by freezing a mixture of pasteurized milk, flavorings, seasonings, stabilizers, emulsifiers and lactic acid cultures.
Enjoy your ice cream and like anything, enjoy in moderation.
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