Dairy products, is it true that adults should not drink them?


The milk products In general and milk in particular Basic food Because it plays a crucial role in the body. And while we are dealing with very perfect foods with interesting nutritional properties that help us in our daily lives, they are a group of products about which there are more misconceptions.

It is common to hear arguments such as that milk is recommended only for children, that cow’s milk is not good for adults because We do not absorb nutrients well Or that dairy products are generally undigested.

Such a belief is what explains why dairy products are so special Milk, yogurt and cheese, Have experienced a decline in consumption over the last ten years. From a consumption of 97 liters per person per year in 2000, it increased to 69.3 liters in 2019, although by 2020 some of these data showed signs of recovery.

Expert recommendations indicate that we should take three servings of milk daily (A A portion of milk corresponds to a 250 ml glass; The milk ration is two yogurts; And between 30 grams of ground cheese and 60 grams of fresh cheese), From childhood to old age, with slight increases in consumption at certain stages of life and for certain groups, such as pregnant women, lactating women, or adolescents.

There are several reasons to consider milk as a fundamental food. First of all because The main component is water (Between 80-87%), where water-soluble vitamins, carbohydrates and some mineral salts are dissolved.

Secondly, because milk has high biological quality proteins, which is why it provides eight Essential amino acidsThat is, what the body is unable to produce. Three groups of proteins can be distinguished: casein, lactalbumin and lactoglobulin.

Milk is rich in calciumMilk is one of the main minerals. It is in significant quantities (1000-1200 mg / L), it is also more bioavailable than in vegetables and its consumption is crucial in skeletal formation, growth and maintenance.

Calcium also plays a crucial role in ongoing processes in our body such as kidney filtration or muscle function. Adults under 50 need up to 1000 milligrams of calcium per day, this figure increases from this age to 1200 milligrams.

As Harvard Medical School points out, one cup of milk contains 250 to 350 mg of calcium, depending on the brand, and if it is whole, low-fat or non-fat. One serving of yogurt contains almost 190 mg of calcium. It is not necessary to increase calcium intake in adults, but it is necessary to maintain enough calcium to limit calcium loss from the bones.

Another reason is that it contains milk Vitamins A, D and E.Soluble in fat, the amount of which is greater in the whole form and much less in the semi-fat and non-fat form. In addition, milk contains easily digestible and digestible fats: the fact that it contains saturated fatty acids means that the consumption of whole milk is not advisable, especially in case of certain pathologies.

Together, the nutrients in dairy products help maintain healthy muscles, bones, teeth, skin and eyesight; As well as releasing energy and reducing fatigue and tiredness, as well as maintaining healthy blood pressure and brain development. They promote the normal functioning of the immune system, recognizes the British Dietetic Association (BDA).

While dairy products are not essential in the diet, for many people this is the easiest way to get the nutrients such as calcium, vitamin D and proteins they need to maintain a healthy heart, muscles and bones. Therefore, for these people, elimination of dairy products is likely More harm than good.

People with lactose intolerance do not produce enough lactase, the enzyme responsible for breaking down lactose, the sugar in milk, into glucose and galactose. This means that lactose is passed directly into the large intestine instead of being processed or absorbed by the body, which can lead to symptoms such as diarrhea, bloating and discomfort. The only treatment is to limit or avoid lactose in the diet.

In Spain, lactose intolerance affects between 19% and 28% of people. It can affect both children and adults after an episode of gastroenteritis. In most cases, people have primary lactose intolerance, i.e. at some point they were able to digest lactose (in childhood), but years later they began to have digestive discomfort after consuming dairy products.

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Source: El Diario


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