Milking out the myths
Milk and dairy foods provide our diet with at least ten essential nutrients, such as high quality protein, carbohydrate, vitamins A, D, B12 and B2, as well as important minerals such as calcium, phosphorus, magnesium, potassium and zinc. One to two servings of milk or the equivalent will help to provide a major portion of the recommended daily intake of calcium for most people. In addition, fermented dairy foods such as yoghurt are considered excellent carriers of probiotic organisms which are known to be important in gastrointestinal health. Although awareness on health benefits of dairy products is increasing, there are still a number of commonly held misconceptions about milk and dairy foods.
Myth: Milk triggers asthma
While infants with allergies may be more likely to develop asthma later in life, there is no evidence to illustrate that dairy products cause a person to become asthmatic. The most common cause of asthma is allergens in the air such as dust, pollen and mites. Food is not a common trigger; in fact, data indicates that only 2.5% of asthma cases are triggered by food and drinks.
Myth: Milk causes mucus
After drinking whole milk or eating ice cream, some mistake the thin coat or residue in their mouth and throat for mucus. However, this is the normal creamy texture of milk fat which melts near body temperature and is certainly not excess mucus. A study conducted by Pinnock and co workers in 1990 reported that there is no association between the intake of milk and dairy products and mucus production in healthy, as well as rhinovirus infected individuals.
Myth: Dairy is not an essential food group
Another interesting argument is that dairy products are unnecessary if foods such as spinach and sprats are incorporated into the regular diet and supplemented further with calcium tablets. A tall glass of milk contains approximately 200 to 240 milligrams of calcium – almost 25% of the total daily adult requirement. Although other foods such as small bone fish, green leafy vegetables, some fruits, nuts and seeds contain calcium, it is misleading to think that merely eating small amounts of these will replace all of the calcium a person can absorb from milk. Moreover, supplement tablets are not as ideal as the vitamins and minerals in food.
In contrast, the calcium found in milk is readily and easily absorbed by the body. Phosphorus plays a role in calcium absorption and utilization, and is needed in the proper ratio to calcium to formulate bone. Milk provides these two minerals.
Additionally milk products contain high quality protein. Casein, the major milk protein, contains all of the essential amino acids, which accounts for about 80% of the total proteins in milk. Moreover, milk protein is used as a standard for evaluating the quality of protein of other foods as well. Protein is needed to build and repair body tissues and to form antibodies which circulate in the blood and help fight infection. Milk also contains nutrients like magnesium, potassium, and vitamin B2 as well as vitamins A and many of the B vitamins.
Micronutrient deficiency, or the chronic lack of vitamins and minerals needed to survive, develop, and live healthy and productive lives, is a common problem faced by children in Sri Lanka today. Recent statistics reveal that nearly 3 out of 10 preschool children in the country suffer from vitamin A deficiency. Milk contains approximately 62 micrograms of vitamin A per glass (200 millilitres) and upon fortification can increase up to 135 micrograms per glass, and thus is a great source for our daily vitamin A requirement.
Therefore, milk and dairy products not only become an effective solution to micronutrient deficiency, but are also a good source for nutrients such as protein and calcium which promote growth and development, and many vitamins and minerals that improve the overall well-being of an individual.
All these nutrients in milk make it one of nature’s most nearly perfect foods that be enjoyed throughout one’s entire life
(The writer is a Senior Registrar, Lady Ridgeway Hospital for Children)