Milk and dairy products appeared in human nutrition more than 7,000 years ago. The varied content of vitamins, micro- and macroelements in milk determines its nutritional value. The product is an indispensable element of baby food and is successfully used to maintain the health of an adult. It should be taken into account that the nutritional value of whole and pasteurized milk is different.
Chemical composition and nutritional value of the product
Milk is an important food product for adults and children, which is consumed as an independent drink and used for preparing many dishes, baked goods, and confectionery products. The nutritional value of cow's milk is determined by its rich chemical composition. 100 g of product contains:
- The source of 8 essential amino acids are complete proteins (3.2 g). About 20 amino acids are considered valuable substances;
- fats (3.25 g). Elderly people and people suffering from excess weight are recommended to consume a low-fat product;
- carbohydrates (5.2 g) are represented by milk sugar. Lactose is an active participant in calcium metabolism and also serves as a source of energy. It has a high percentage of digestibility (95-99%).
The energy value of milk is determined by its fat content, ranging from 52-64 kcal/100 g.
What beneficial substances are contained in milk?
Thanks to modern research methods, a large complex of vitamins and about 50 useful micro- and macroelements have been discovered in milk.
Vitamins
Milk contains a wide range of vitamins, but some are limited in quantity. The group of vitamins can be divided into two types:
- fat-soluble (A, D, E, K). Summer milk contains more vitamin A; the substance can withstand heating up to 115-120 °C, but is destroyed by light and oxygen. Vitamin D is not destroyed during processing;
- B vitamins and ascorbic acid are found in milk in water-soluble form. An increase in the B2 content from 1.5 mg/kg to 6.8 mg/kg (in hard cheese) in fermented milk products is noted. But there is more vitamin PP in whole milk than in fermented milk products. It should be noted that vitamins are not destroyed by heat treatment. There is little vitamin C (1.5 mg/kg), and the substance is destroyed during pasteurization.However, when the liquid is fermented, the ascorbic acid content increases.
The presence and preservation of vitamins is determined by a number of factors: conditions of milk processing and storage, seasonality, cow breed, diet.
Minerals
Calcium, phosphorus, potassium, magnesium, sodium are among the main microelements contained in milk:
- The greatest value is calcium (113 mg per 100 g of liquid). The quantitative calcium content depends on the cow’s feeding diet, time of year, and stage of lactation. In summer, the amount of calcium decreases;
- potassium content is 143-170 mg per 100 g of milk, varies slightly throughout the year;
- the amount of magnesium is small (10 mg per 100 g of milk), but the mineral has an effect on the formation of immunity, development and growth of the body.
Milk is also rich in trace elements (copper, cobalt, iodine, silicon, selenium, tin, copper, iron, zinc, fluorine, chromium).
It should be taken into account that the amount of microelements depends not only on the cow’s diet and season, but also on the conditions of storage and processing of dairy products.
Beneficial features
Rich in vitamins and mineral composition of milk, high protein content explains the benefits of milk. The product is well absorbed by the human body, exhibiting the following positive qualities:
- normalization of the nervous system and human performance;
- Calcium is important for the development of bone mass in the body. The daily dose (350 mg) contains 300 ml of product;
- microelements contribute to normal growth and development of muscle mass;
- proteins help lower blood pressure.
The product fits into the diet for those who want to lose weight, since it is low in calories and allows you to preserve muscle mass. Low-fat milk and dairy products help reduce the risk of stroke and coronary heart disease. Glutathione is a powerful antioxidant that protects the immune system and helps fight various diseases.
Low-calorie milk complements the daily human diet and is an important ingredient in many dishes. Thanks to its vitamin-mineral complex, the product is added to some therapeutic diets and included in baby food. Disputes about the benefits and harms do not subside, since cases of intolerance to dairy products are sometimes observed.
