Why milk is essential for healthy growth and function

From a young age through to adolescence milk is classified as an important and common source of nutrients for children. Our body relies on the calcium, phosphorous and protein found in milk to help assist with and promote the healthy development of bones, teeth and muscle repair.

Nutrients found in milk assist with multiple biological functions such as having strong healthy teeth, bones and aiding with muscle repair. Phosphorous, calcium and protein some key nutrients found in milk which are integral to a child’s growth and development. 

Did you know that 90% of your peak bone mass is usually acquired by the age of 18 in girls and by the age of 20 in boys? (NIH Osteoporosis and related bone diseases national resource center, 2018, https://bit.ly/2EvqPu3). Nutrients such as calcium and phosphorous found in milk assist with your bone formation and keep them as strong as possible during a active lifestyle.

Proteins promote the structural development and repairing of muscle tissue and the Magnesium as well Potassium found in milk help to ensure that your vital organs receive adequate blood flow and pressure (Dairy Nutrition Journal, 2009 https://bit.ly/2YwuHll).

The protein found in Milk is called a ‘complete protein,’ this means we have to consume the protein as we are unable to create it on our own   for your body to function at an optimal level. (National Centre for Biotechnology Information, 2013 https://www.ncbi.nlm.nih.gov/).

There are two main types of protein found in milk, casein and whey protein. Both are considered high-quality proteins for our body.

In fact, several studies have demonstrated that drinking milk after physical activity can decrease muscle damage, promote muscle repair, increase strength and decrease muscle soreness. (National Institute of Health, 2012 10.1186/1743-7075-10-46).

Apart from the nutrients already mentioned, milk contains a host of other vitamins and minerals that our bodies need for healthy growth that are classified as ‘nutrients of concern’ which are generally under consumed by many populations (Office of Disease Prevention and Health Promotion, 2020 https://health.gov/our-work/food-nutrition).

These nutrients include; calcium, phosphorous and proteins other nutrients such as  potassium, vitamins D, B12, A & B2 along with niacin and magnesium. Additionally large cross sectional studies have found that healthy fatty acids found in milk were linked to a reduced risk of diabetes and heart disease later on in life. (The American Journal of Clinical Nutrition, 2012 https://academic.oup.com/ajcn).

Lastly milk is also great form of hydration. Dehydration is a serious risk for active kids, especially with Sri Lanka’s tropical, humid weather. Milk is a option of hydration for children in addition to water and other essential nutrients. (S. Ameresekere MHumNutr Aus RNutr Aus).

Mrs. Shayana Ameresekere MHumNutr (Aus) RNutr(Aus)

Nutritionist