Why cow milk considered to be a complete meal?

Cow milk has been a part of Indian homes for years and is considered to be a part of an essential diet. However, not many know the health benefits of cow milk in the recent times.

A renowned nutritionist, took it up and shared why cow milk constitutes a part of a healthy diet and why dairy should be an integral part of our everyday meals.

You don’t need to fill a tub with milk and relax like Cleopatra but drinking a glass a day will provide you with wonderful benefits.

Protein – Milk is a complete food in itself as it contains a lot of important nutrients – including a few that most people don’t get enough of – most importantly protein.

For vegetarians, milk is the only source of first class protein (except soy, as the protein that we get from pulses and dal is second class protein).

Calcium – Milk and dairy products are the richest sources of calcium. Calcium is a very important nutrient for kids and teens that are still growing and adding bone mass. It is beneficial for adults as well, especially during pregnancy. It also provides teeth with a natural shield against cavities and tooth decay.

Low in fat – Additionally, cow milk is low in fat, calories and cholesterol as compared to buffalo milk making it great for weight control.

Vitamins – Cow milk is also a very good source of fat- soluble vitamins, such as vitamins A and D. Be it a fruity milkshake or healthy sweets, milk packs the perfect punch of nutrition for all ages.

Ghee made of cow milk is one of the tastiest condiments in traditional Indian cuisine. The creamy aroma and taste from hot parathas, pulav or jalebis, is due to ghee.

Small quantities of ghee – 1 teaspoon a day can be part of a healthy diet, as there is emerging evidence for health benefits of ghee.

Paneer, or cottage cheese, is great for diet-conscious individuals, specially the one made from cow milk. Paneer is a versatile ingredient that can be made into a variety of mouth-watering dishes like cutlets and tikkas. High in protein and calcium, paneer not only is delicious but also keeps you full for longer and is great for weight loss.

Mothers need not be worried if their children averse are averse to milk. In such cases, cheese can come into play. The cheese made from cow milk is extra soft and tasty while being a rich source of protein and calcium.

These ingredients are very important for growing children, for perfect bones and teeth development.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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HEALTH BENEFITS OF VITAMIN K

Vitamins are essential micro-nutrients which the body requires, though in small amounts, for optimal health. They play a crucial role in keeping our body healthy and disease free.One such vitamin is vitamin K, which is essential for optimal blood clotting process, and also has multiple other benefits. More details about the functions, benefits and sources are listed below.
Functions/Benefits:

1. Vitamin K is actually a group of vitamins and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
2. These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
3. Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
4. Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
5. It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
6. It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancer.
7. It is beneficial in controlling Alzheimer’s disease and improves memory loss in ageing people
8. It improves insulin action and therefore prolongs onset of type 2 diabetes.
9. It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
10. It is good for skin health and can help control bruising and dermatitis.

Sources:
Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.
Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus

1. Fermented foods like yoghurt
2. Soybean in all forms including medium cooked as well and Japanese diet uses boiled, fermented soybean called natto, which contains tremendous amount of vitamin K
3. Nuts, such as cashews, almonds, walnuts, are a good source
4. Strawberries, grapes, prunes, and apples 
5. Seafood such as salmon and shrimp contain good amount to col heart attack and stroke..
6. Meat (duck, beef, chicken, and lamb)

Supplements are to be avoided, especially in pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

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