Every year, November 26 is observed as National Milk Day in India to mark the birth anniversary of Dr Verghese Kurien. As adults continue to suffer from Vitamin D deficiency, Mumbai experts dive into why the dairy product is important even later in life
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It is impossible to imagine our lives without milk. The dairy product has been an important part of our diet since the time most of us are children. In fact, most children are even advised to drink it every day because of its many benefits. But is it important to drink milk as adults? Health experts say it is, more than you know.
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Every year, National Milk Day is observed on November 26 in India. It marks the birth anniversary of Dr Verghese Kurien, who is regarded as the 'Father of Milk Revolution' in the country because of his role in revolutionising India's dairy industry.
As milk continues to be an important part of our lives, mid-day.com spoke to Jinal Patel, dietitian, Zynova Shalby Hospital Mumbai, Pratiksha Kadam, consultant, Dietitian, Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai as well as Swarn Singh, director – R&D at Kellanova South Asia to understand why it is important for adults to consume it. They not only stress on the benefits but also remind how it can be consumed in different ways to make it palatable.
What are the components of milk that make drinking it very important?
Patel: Caesin is the protein found in milk and is a vital component for body building and calcium though in less amounts but good for bone health.
Singh: Milk is a powerhouse of essential nutrients, offering a balanced mix of calcium for strong bones, high-quality protein for muscle repair and growth, vitamin D for calcium absorption, and B vitamins helps release energy. Despite its benefits, many adults find it unappealing to consume milk on its own. However, pairing it with crunchy ready to eat cereals creates a wholesome and delicious meal that delivers energy, dietary fiber, and additional nutrients from whole grains—making it an ideal way to enjoy milk’s health benefits.
While children are encouraged to drink milk, should adults continue to drink milk in their later years?
Patel: To improve quality of protein for vegetarians, milk and cereal go well and improve the bioavailability of protein and make them first class protein.
Kadam: Yes, milk remains an essential part of the diet for adults and older individuals. As we age, the body’s ability to absorb calcium decreases, making milk a valuable source to maintain bone density and prevent conditions like osteoporosis. Combined with cereals, milk provides a balanced meal that is not only nutrient-rich but also convenient, making it easy to maintain a healthy lifestyle at any age.
How can adults consume milk daily in different forms?
Patel: Adults can consume milk twice a day and that is good enough. It can be added in morning and evening with cereals or turmeric.
Singh: Milk can be seamlessly incorporated into daily diets in creative ways:
Beverages: Use milk in Butter milk , lassi , coffee, tea, or smoothies, or milkshakes
Breakfast: Combine milk with cereals, oats, granola or muesli for a nutrient-packed start to the day
Meal: Enjoy milk-based products like curd /yoghurt and paneer/cheese.
Cooking: Use milk in preparing desserts like kheer , phirni, soups , curries, or baked dishes like puddings and pasta sauces
Breakfast with fortified milk and ready to eat cereal can be an excellent way to start your power pack day. This not only provide good nutrition to support your physical growth it also support our mental wellbeing and immune system.
Do the needs and consumption of milk change with age and gender? If yes, how does it happen?
Patel: No, the needs do not change with age and gender.
Singh: Yes, milk consumption needs vary with age and gender:
Children and adolescents: Require milk with cereals for growth and bone development, and cereals add energy , fiber , vitamins and minerals to their diet.
Adults: Use milk to maintain bone health and muscle mass, while cereals contribute with fiber to digestive health and energy.
Pregnant and lactating women: Need higher calcium and vitamin D from milk, complemented by the iron and fiber from fortified cereals
Older adults: Benefit from milk support muscle and bone health .Cereals rich in fibre , vitamin and minerals also support digestive health and provide energy
This dynamic partnership ensures nutrient requirements are met throughout different life stages.
Who is the most vulnerable to milk-based deficiencies?
Patel: While the age may different, the protein and calcium can be substituted with other forms of the same.
Kadam: Populations most at risk include:
- Children who are picky eaters and might skip dairy
- Older adults who consume less milk due to lactose intolerance or dietary restrictions
- Women during pregnancy and post-menopause due to increased calcium and iron needs, which can be supported with milk.
What are the common misconceptions about drinking milk?
Patel: Some of the common misconceptions are as follows:
Myth: Milk makes you fat
Fact: It depends on the type of milk you drink and how much amount of fat is present. In buffalo milk, fat percentage is more than cows, so we can remove the cream from cows milk to make it low-fat.
Singh: Some misconceptions include:
Myth: Milk is only for children.
Fact: Adults and seniors also benefit greatly from milk’s nutrient profile, especially when paired with cereals for additional vitamins, minerals, and fibre
Myth: Lactose intolerance means avoiding all milk products.
Fact: Many lactose-intolerant individuals can enjoy lactose-free milk or fermented dairy like yoghurt
Myth: Milk causes weight gain
Fact: When low fat milk/skim milk is consumed with portion-controlled cereals, milk supports a balanced diet without excessive calories
Why are adults suffering from vitamin D deficiency? What are some of the symptoms of the deficiency?
Patel: Adult have deficiency of Vitamin D due to less exposure to the sun.
Kadam: Modern lifestyles, including limited sun exposure and dietary inadequacies, contribute to vitamin D deficiency in adults. Symptoms include fatigue, muscle weakness, joint pain, and frequent illnesses. Fortified milk, enriched with vitamins and minerals, provides a dual source of nutrition to combat this deficiency effectively.
With more people and 30-something adults suffering from a deficiency of Vitamin D, can milk help supplement it?
Kadam: Yes, fortified milk is an excellent source of vitamin D and provides a convenient way to combat deficiencies. Delivering essential nutrients to support bone health and immune function while also providing sustained energy and fiber.
With so many different types of milk, how does nut/vegan milk fare in comparison to cow, buffalo, or other animal-based milk?
Kadam: Nut and plant-based milk are great alternatives for those with dietary restrictions or preferences.
However, they differ in nutrient content:
Cow/Buffalo Milk: Naturally rich in protein, calcium, and vitamins
Nut/Vegan Milk: Often fortified to match the nutritional value of animal milk but may lack natural protein or certain nutrients.
Combining fortified plant-based milk with whole-grain cereals can help bridge nutritional gaps. Choosing the right type depends on individual dietary needs, ensuring fortified options are selected when necessary.
When should people consult a doctor or nutritionist to understand the importance of milk in their diet?
Patel: People should consult a health expert in case of any indigestion due to milk or any specific amino acid deficiency.
Kadam: Consultation is advised when:
- Experiencing symptoms of nutrient deficiencies like fatigue or weak bones
- Managing dietary restrictions due to lactose intolerance or allergies
- Planning diets for special needs, like pregnancy or aging
- Milk is a simple yet effective way to ensure balanced nutrition, but professional guidance ensures tailored plans that meet individual health goals optimally.
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