Milk It For All It’s Worth
BioCertica Content TeamReworked by: Jamie Fernandez, B.Sc. Honors in Genetics, Content Specialist
On June 1st, we celebrate World Milk Day; this international day was established by the Food and Agriculture Organization of the United Nations to emphasize the importance of milk as a global food and nutrient source.
Milk is important for several reasons due to its nutritional composition and potential health benefits. Milk contains essential nutrients such as calcium, protein, vitamins (A, D, and B12), and minerals (phosphorus, potassium, and magnesium). These nutrients are crucial in maintaining overall health and supporting various bodily functions.
The nutrient that is most associated with milk is calcium. Calcium is an essential mineral that plays a vital role in maintaining overall health and performing various bodily functions. Here are the key reasons calcium is essential:
- Strong Bones and Teeth: Calcium is crucial for building and maintaining strong bones and teeth. About 99% of the body's calcium is stored in bones and teeth, providing structural support and strength. Adequate calcium intake during childhood and adolescence is particularly important for optimal bone development, while maintaining calcium intake throughout life helps prevent conditions like osteoporosis, which is characterized by weakened and brittle bones.
- Muscle Function: Calcium is involved in muscle contraction and relaxation. Calcium is released into the muscle cells when a nerve stimulates a muscle, initiating the contraction process. Adequate calcium levels ensure proper muscle function, including voluntary movements and the functioning of vital organs such as the heart.
- Nerve Transmission: Calcium is vital in transmitting nerve impulses throughout the body. It helps with the release and uptake of neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. This process is crucial for various bodily functions, including sensory perception, muscle coordination, and regulating vital processes like heartbeat and breathing.
- Blood Clotting: Calcium is necessary for the formation of blood clots. When there is an injury or damage to blood vessels, calcium helps initiate a series of reactions that ultimately lead to clot formation, preventing excessive bleeding.
- Hormone Release: Calcium is involved in the release of certain hormones, including insulin, which regulates blood sugar levels, and parathyroid hormone (PTH), which helps regulate calcium levels in the blood. These hormones play critical roles in maintaining overall health and metabolic balance.
- Enzyme Function: Many enzymes, which are proteins that facilitate chemical reactions in the body, require calcium as a cofactor to function correctly. Calcium helps activate certain enzymes involved in digestion, energy production, and other essential biochemical processes.
It is important to know that several factors can influence calcium absorption, such as sufficient vitamin D levels and age. To get that all important calcium in, here the approximate amount of cow's milk (whole, reduced-fat, or skim milk) you can consume to achieve the recommended daily calcium intake:
- One cup (240 ml) of cow's milk typically provides around 300 mg of calcium.
- Adults (19-50 years) require 1,000 mg of calcium per day. This would require approximately 3-4 cups (720-960 ml) of milk.
- Women over 50 years and men over 70 years, who require 1,200 mg of calcium per day, would need around 4 cups (960 ml) of milk.
- Children and adolescents have varying calcium requirements based on age. For example, children aged 4-8 years require 1,000 mg of calcium per day, which could be met by approximately 3-4 cups (720-960 ml) of milk.
To get your calcium in, we suggest you milk it for all it’s worth.
Source: ChatGTP
https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
