Milk stands out as an essential food proven benefits in all phases Life. From childhood to adulthood, its daily consumption contributes to the optimal development and maintenance of the body thanks to its important nutrients. The proteins it contains are of high biological value, calcium, vitamin D and other vitamins and minerals Fundamental for the formation and strengthening of bones and musclesas well as for the proper functioning of the immune system.
Considered a cornerstone of nutrition for centuries, its importance continues today in a context where the prevention of chronic diseases is of particular importance. One of the most well-known positive effects is its role in Prevention of osteoporosisa condition characterized by loss of bone mass that increases the risk of fractures in adulthood.
Aside from that, Milk helps fight SarcopeniaThis is the progressive decline in muscle mass and strength that occurs with age. Regular consumption of these dairy products as part of a balanced diet promotes the maintenance of bone and muscle healthprevents malnutrition and helps reduce the risk of diseases such as obesity, high blood pressure and various types of cancer. For these reasons it remains One of the best ways to strengthen the body for life.
Osteoporosis is a disease characterized by reduced bone density and qualitywhich increases the risk of fractures, especially in older people. Milk directly contributes to the prevention of this condition due to its high calcium content, an essential mineral for the formation and maintenance of strong bones.
In addition, the presence of vitamin D in milk facilitates the intestinal absorption of the mineral and enhances its effects. Phosphorus, also found in this food, is another necessary component for bone mineralization.
According to the recommendations of the Food and Agriculture Organization of the United Nations (FAO) and the dietary guidelines for the Argentine population, regular consumption together with other dairy products, especially in childhood and adolescence and up to the age of 25, helps to achieve a sufficient reserve of bone mass, which is essential for later stages of life. After this age, when new bone is no longer formed, maintaining adequate intake of these nutrients is critical to maintaining bone strength and delaying the onset of osteoporosis.
On the other hand, Sarcopenia is the progressive loss of muscle mass and strength that occurs with age.which can significantly affect the quality of life of older people. Milk provides a significant proportion of complete proteins, i.e. those that contain all the essential amino acids necessary for the repair and maintenance of muscle tissue.
Various studies show that a diet that regularly includes dairy products is important Helps to maintain muscles and prevent age-related muscle weakness. In addition to the protein contribution, the calcium and other minerals contained in milk contribute to the contractile function of the muscles and general energy metabolism. In adults, it becomes an important ally since its consumption is linked to better body composition and the prevention of deterioration in musculoskeletal health, both of which are essential Avoid complications caused by muscle losssuch as falls or mobility difficulties.
Both conditions occur in the body silently and without clear symptomsTherefore, people are only able to perceive changes once the loss has progressed. In the case of osteoporosisFractures due to minimal trauma, especially to the hip, wrist or spine, are the main symptoms of calcium deficiency in the bones.
Another characteristic sign is that Reduction in heightwhich occurs gradually due to the collapse of the weakened vertebrae. Some people report persistent back pain caused by vertebral fractures or microfractures. In this way the hunched posture limits mobility and functionality of daily activities.
In the case of sarcopenia, early signs may include: Difficulty performing everyday tasks B. Climbing stairs, getting up from a chair without assistance, or carrying moderately heavy objects. People with this disease usually Muscle fatigue occurs more quickly than usual and you may notice a visible decrease in muscle mass, particularly in the extremities.
This loss of strength and mass increases the risk of fallswhich can lead to additional injuries and significantly impact personal autonomy. Deterioration in coordination and balance is another indicator that often impacts mobility and overall quality of life in older adults.
Milk provides a combination of nutrients that contribute positively many aspects of health beyond bone and muscle strengthening. Its nutritional profile includes vitamins such as B12, essential for the correct functioning of the nervous system and the production of red blood cells. In addition, it contains vitamin A, which is important for eye health and skin integrity, as well as magnesium, which is involved in various metabolic processes and neuromuscular functions.
Various studies have linked regular consumption of milk and derivatives to this Reducing the risk of childhood obesity and improving body composition in adultsespecially when integrated into a balanced nutritional plan. Due to the combined effects of their nutrients and bioactive compounds, a positive association has also been observed between dairy product consumption and a decrease in the incidence of cardiovascular disease, hypertension and some cancers.
On the other hand, milk in the daily diet contributes to this Prevention of tooth decay thanks to its contribution of calcium and phosphorus. This food can also play an important role Recovery after physical activityas it provides carbohydrates, high quality proteins and sodium, facilitating rehydration and muscle repair. This makes milk a versatile and wholesome option within a healthy diet.
Choosing the healthiest type of milk depends largely on individual nutritional needs and the recommendations of official nutritional guidelines. According to the nutritional guides for the Argentine population it is recommended prefer to consume skimmed or partially skimmed milk for the general population, especially adults and people at risk of cardiovascular disease. These varieties provide similar amounts of calcium, proteins, vitamins and minerals as whole milk, but with lower levels of saturated fat and calories, helping to maintain an appropriate lipid profile and prevent the development of chronic diseases related to excess fat.
The fresh liquid milkboth in the full version and in the lean version, retains all the essential nutrients of the foodincluding proteins of high biological value, vitamin D, calcium and B complex vitamins. Choosing skimmed milk is also recommended for those who want to regulate their calorie intake or suffer from certain metabolic disorders such as dyslipidemia or hypertension. Despite it, in children, adolescents, pregnant women and older people with high energy requirements or low weight, Whole milk may be suitable Due to the higher calorie intake, always under the supervision of a healthcare professional.
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