Many things can be done to live a healthy life, including maintaining daily nutritional intake and exercising regularly. One way to help meet daily nutrition is to regularly drink milk.
Milk is a drink that is commonly consumed by everyone at all ages. Milk contains a variety of important nutrients that are able to keep the body's organs functioning properly and protect the body from disease.
To support growth and development, regular consumption of milk is recommended since childhood. Meanwhile, for adults, milk can help reduce the risk of developing diseases, such as osteoporosis and cardiovascular disease.
Milk is available in liquid and powder form. Powdered milk itself has several advantages, namely:
- Easy to store and more durable or long lasting
- Can be consumed by adults and children, except infants (under 1 year of age)
- The price is relatively affordable
- Available in a variety of flavors that children like
Why is Drinking Milk Important for Health?
As explained earlier, the body needs a variety of nutrients so that the organs of the body can function properly and are protected from substances or germs that cause disease. In general, nutrients are divided into two types, namely macronutrients and micronutrients.
Macronutrients are a group of nutrients that the body needs in large amounts, such as carbohydrates, proteins, and fats. In contrast, micronutrients are a group of nutrients that the body needs only in small amounts, namely vitamins and minerals, such as vitamin D, B vitamins, calcium, and iron.
Both macronutrients and micronutrients can be obtained from various types of food, such as rice, meat, eggs, fish, and vegetables and fruit. In addition, macro and micro nutrients can also be obtained from milk, as well as various dairy products, such as cheese or yogurt.
Because milk is a good source of nutrition, milk should be consumed regularly as an effort to live a healthy lifestyle.
What are the benefits of drinking milk regularly?
The following are a number of health benefits of milk that you can get by consuming it regularly:
1. Supporting the growth and development of children
Children aged 6-10 years need to get a protein intake of 35-40 grams per day, while adolescents need protein as much as 50-70 grams per day. Because protein is a macronutrient that children need to support their growth and development.
Protein also serves to increase strength and muscle mass, launch the body's metabolism, maintain bone health, repair damaged body tissues, and strengthen the immune system.
2. Maintain bone health
Calcium is the main mineral contained in bones. The body needs calcium to increase and maintain bone strength, and to make muscles and blood vessels function properly.
In order to maintain bone health, children over the age of 1 year need 1,000 mg of calcium per day, while adults are 1,000–1,200 mg per day. Calcium needs can be met by consuming certain foods or drinks, such as milk, cheese, yogurt, fish, and soybeans.
3. Maintain eye health
Milk is famous for its abundant vitamin A content. Every day, children are recommended to get 400-500 RE intake of vitamin A and 600-700 RE for adults.
Vitamin A itself is a nutrient that is very important for the sense of sight. Adequate intake of vitamin A every day can improve the quality of vision and reduce the risk of a number of eye diseases, such as macular degeneration.
4. Boost the immune system
The benefits of vitamin A and vitamin B12 in milk are not only for maintaining eye health. This vitamin also plays a role in the function of the immune system and the brain.
Various studies show that vitamin B12 functions to support the growth and development of children and the health of brain and nerve tissue. With adequate intake of vitamin B12, children's learning ability and concentration power will increase.
Vitamin A and vitamin B12 work to prevent harmful substances or germs that cause disease from entering the body. This vitamin also helps in the production of white blood cells that play a role in capturing and destroying harmful substances and germs in the body.
Vitamin B12 also plays an important role in the production of red blood cells, so it can prevent anemia.
5. Improve muscle strength and brain function
The iron content in milk plays a major role in brain health and function. The reason is, iron is needed for the formation of hemoglobin which functions to carry oxygen throughout the body, including the brain. With sufficient oxygen demand, children's brain functions such as learning ability and focus will be supported.
Not only that, iron also plays an important role in preventing anemia due to iron deficiency which can lead to decreased cognitive function of the brain, including the ability to focus or concentrate while studying, as well as the ability to remember.
Therefore, both children and adults are highly recommended to have adequate iron intake. Every day, children need to get at least 7-10 mg of iron intake and adults as much as 8-11 mg.
Things to Pay Attention to in Buying Milk
When choosing milk, be sure to pay attention to the nutritional content and calories listed on the packaging label.
Making children eat healthy food is not always easy. Some children find it difficult to eat and like to choose food (picky eater). One way to get around so that children's nutritional needs are still met is to give them milk.
Another way is to process milk into a variety of interesting dishes, such as pudding or a mixture of juices and smoothies.
The recommended frequency of milk consumption for children is 2 times a day. However, to be sure, you can consult a doctor first. The doctor will determine the right type and amount of milk consumption, according to the needs and health conditions of the child.