German Researchers: "A Daily Cup of Milk
Reduces Cardiovascular Disease Risk by 15%"
Research has shown that milk goes beyond being a simple calcium supplement and may contribute to cardiovascular health and the prevention of metabolic diseases. The research team stated, "Milk should no longer be regarded as just a beverage, but rather as a 'strategic health food' that supports long-term well-being," emphasizing that the habit of consuming an appropriate amount regularly can play a significant role in maintaining overall health.
"Stabilizes Blood Pressure and Blood Sugar... Reduces Risk of Cardiovascular and Metabolic Diseases"
Dr. Sakhia Akhil and her team at the Institute of Human Nutrition, Technical University of Munich, Germany, recently published in the international journal 'European Journal of Clinical Nutrition' that "a comprehensive analysis of more than 100 studies conducted worldwide found that consistently consuming 200 to 300 mL of milk per day (about one to one and a half cups) reduces the risk of developing cardiovascular disease by 10 to 15%."
The study also found that people who regularly drink milk tend to have a lower incidence of diabetes. The research team attributed this to the combined effects of nutrients in milk, such as calcium, potassium, vitamin B12, and whey protein. These nutrients help regulate blood pressure, improve insulin sensitivity, and alleviate inflammatory responses. In particular, potassium promotes sodium excretion to lower blood pressure, while whey protein helps reduce vascular inflammation.
"From Childhood to Old Age... Supports Lifelong Bone Health"
The benefits of milk were especially evident in bone health. The research team emphasized that milk consumption during adolescence is a key factor in determining lifelong bone mass. Adequate calcium and protein intake during periods of growth increases bone density and reduces the risk of fractures and osteoporosis later in life.
In middle-aged and older adults, highly absorbable forms of calcium in milk also help prevent sarcopenia. For this reason, some European countries promote the "one cup of milk a day" campaign as part of public health policy. Experts note that balanced dairy consumption within a Westernized diet can be a core strategy for improving public health.
"One to Two Cups a Day, Preferably Low-Fat or Unsweetened Products"
Experts recommend consuming the right amount and type of milk to maximize its health benefits. Since milk contains a relatively high amount of saturated fat, it is advisable to consume one to two cups per day, focusing on low-fat or unsweetened products. For those with lactose intolerance, it is better to substitute with fermented dairy products such as yogurt or cheese, or to choose lactose-free milk.
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