Dietitians reveal four surprising benefits of drinking milk.

There are several reasons for drinking milk. Your bone health, heart health, risk of overweight, and other factors might all benefit.

One of the greatest ways to include easily accessible calcium and vitamin D in your diet to support the development and maintenance of healthy bones is to drink a cup or two of milk daily. But milk has advantages that go well beyond strengthening your bones and teeth. This is so because cow's milk contains a whopping 13 vital minerals, including selenium, potassium, phosphorus, vitamin A, zinc, and insulin.

1 Anyone trying to increase their protein and vitamins including vitamin A, B12, and D should drink milk, according to Carly Knowles. a nurse and a registered nutritionist. Because their cows spend 50% more time outside than the organic requirement, Organic Valley's Grassmilk whole milk is my particular favorite and go-to milk for its additional health benefits of increased omega-3 fatty acid (good fat) and CLA content.

2 Here is the essential nutritional information for a cup of 1 percent cow's milk. Calories: 100

Protein (grams): 8

Carbohydrate (grams): 13

Grams Fat (grams): 2.5

Saturated Fat (grams): 1.5

Calcium: 30% Daily Value

Vitamin D: 25% Daily Value

In addition to being a nutritional powerhouse, milk provides a number of health advantages, such as enhancing athletic performance, promoting bone health, and lowering the risk for heart disease. Flexitarian and vegetarian eating patterns benefit from the nutrients that protein, calcium, iron, zinc, and vitamin D give. These nutrients are crucial for maintaining athletic performance and recovery but are difficult for athletes to take.

Because milk helps active people satisfy the three Rs of recovery—rebuild, refuel, and rehydrate—Mazur puts milk on athletes' training tables. It is also among the most reasonably priced sources of calcium, vitamin D, and other necessary micronutrients that athletes need to perform at their peak. Whey and casein, the two primary proteins in milk, have also been shown in multiple studies to aid in muscle growth and improve recuperation.

Drinking milk and eating dairy foods reduces the chance of developing high blood pressure. Milk's entire nutritional package, which includes calcium, potassium, and other micronutrients, aids in the maintenance of appropriate blood pressure. According to research, people who consume more total dairy products and milk have a smaller increase in systolic blood pressure over time.

Consuming dairy foods lowered the likelihood of developing high blood pressure, according to one meta-analysis that included 45,000 individuals and 11,500 instances of increased blood pressure. The link was more vital with low-fat dairy items than with full-fat choices. Furthermore, the DASH (Dietary Approaches to Stop Hypertension) diet recommends 2-3 portions of low-fat dairy products like milk, as well as lots of fruits and vegetables.RELATED: Eating Habits to Adopt If Hypertension Runs in Your Family

3 It could help you slim down around the midsection.

belly measurement

Is it possible to "milk your diet?" Yes, according to research.

Milk's high-quality protein increases satiety and decreases appetite and cravings, making you less likely to overeat and crave sweets and other carb-rich meals. Researchers discovered that the proteins in milk promote satiety more than carbohydrates or fat and that the whey and casein in milk can help manage your food intake, lower blood sugar levels, and may help reduce overall body fat by improving fat-burning.

A glass of milk before a meal may help give extra weight-loss advantages Another research published in the American Journal of Clinical Nutrition found that patients who ingested whey protein before meals consumed fewer calories and had a lower blood sugar response to the meal

4 It aids in the prevention of type 2 diabetes.

A woman is undergoing diabetic testing.

According to Nutrition Journal research, those with pre-diabetes or those at high risk of acquiring type 2 diabetes can avoid it by having low-fat dairy products in their daily diet. The study found that among 639 individuals tracked for nearly a decade, those who reported eating more low-fat dairy dramatically lowered their chance of getting type 2 diabetes. individuals who reported eating less than half a cup of dairy every day and Those who reported consuming low-fat milk had a 41% lower chance of getting type 2 diabetes.

Including one to two cups of milk in your meals and snacks is an excellent method to boost your general health and well-being. Milk is inexpensive and varied, so you'll never grow weary of including it in your diet.