12 Powerful Health Benefits of Milk

  • Author :
  • TATA AIG Team
  • Published on :
  • 07/11/2023

Milk is one of the most nutritious and versatile foods in the world. It comes from various sources, such as cows, goats, sheep, camels, and plants. It has different types, such as whole, skim, low-fat, organic, and lactose-free.

With a varied range of minerals and vitamins, it offers a rich nutritional profile that includes protein, calcium, vitamin D, phosphorus, potassium, B12, and more. It can be consumed in various ways, such as drinking it plain, adding it to smoothies or cereals, or using it for cooking or baking.

But did you know that drinking milk can also improve your health? Here, we will explore 12 powerful health benefits of milk that you may need to be aware of.

Whether you are a milk lover or not, you will find some reasons to include this fantastic food in your diet!

Advantages of Drinking Milk

1.Milk Supports Strong Bones

One of the most well-known benefits of cow’s milk for adults and children is its role in supporting bone health and development. Milk is rich in vitamin D, calcium, and phosphorus, essential for building and maintaining strong bones.

Calcium is the main mineral that makes up your bones. Vitamin D absorbs body calcium and regulates its levels in your blood. Phosphorus works with calcium to form the complex structure of your bones.

Drinking milk can help you prevent bone loss and fractures, especially as you age. As per the Office of Dietary Supplements (ODS), calcium might lower the chances of certain cancers. Research has also indicated that drinking milk is linked to a reduced threat of osteoporosis, a condition that makes bones frail and easily breakable.

2. Good Source of Protein

If you are a gym lover, this dairy milk benefit is especially for you. Milk is a complete protein source because it has all nine vital amino acids that your body cannot produce by itself.

Amino acids work as the protein's building blocks, and these proteins play crucial roles in various vital functions and processes within your body. Proteins help your body grow, repair, and maintain tissues and organs. They also help your body make hormones, enzymes, antibodies, and neurotransmitters.

Besides that, protein in milk promotes muscle growth and repair. Studies have also shown that drinking milk after exercise can enhance muscle recovery and performance. Protein in milk can also help you feel full and satisfied for longer, which can help you control your appetite and weight.

3. Milk Soothes Heartburn

If you experience heartburn or acid reflux, milk might provide relief. Heartburn creates a burning sensation in your chest or throat when stomach acid comes back up into your food pipe (oesophagus).

Acid reflux is a condition that causes repeated bouts of heartburn. Various things like medications, what you eat, drink, or how you live can trigger these issues.

Among the many benefits of milk products, one is that it can help neutralise stomach acid and ease the discomfort caused by heartburn or acid reflux. Several reports suggest that drinking cold milk may provide immediate relief from heartburn.

However, some may find drinking too much milk or consuming high-fat or flavoured varieties can worsen their symptoms. Therefore, it is advisable to drink milk in moderation and choose low-fat or skim options.

4. Reduces the Dark Circles

If you have dark circles under your eyes, try applying milk to them. Numerous elements, such as lack of sleep, stress, ageing, genetics, allergies, or dehydration, cause dark circles. They can make you look tired, dull, or unhealthy.

Milk can help lighten the skin around your eyes and reduce puffiness and inflammation. That is because milk possesses anti-inflammatory and moisturising qualities that can calm and hydrate your skin.

Milk also contains vitamins A and B6 that can help improve blood circulation and skin elasticity. Applying cold milk compresses to your eyes can promote blood circulation and lessen dark circles.

5. Promote Healthy Skin

Not only can milk help improve the appearance of your eyes, but it can also help enhance the health and appearance of your entire skin. Milk can help nourish, hydrate, and exfoliate your skin due to its vitamins, minerals, fats, and lactic acid content.

Vitamins A, B12, D and E in milk can help boost collagen production, repair skin damage, and protect against free radicals. Minerals such as calcium, zinc, selenium, and magnesium in milk can help regulate skin pH, prevent infections, and fight inflammation.

Fats in milk can help moisturise and soften your skin. Lactic acid in it can assist in removing dead skin cells and brighten your complexion.

Various medical experts recommend that drinking milk can help prevent acne, wrinkles, and dryness. You can also apply milk on your skin as a cleanser, toner, mask, or scrub to enjoy its benefits.

6. Good Source of Healthy Fats

Milk contains various types of fatty acids that benefit your health. Some of these fats are conjugated linoleic acid (CLA) and omega-3s. CLA is a classification of trans fat naturally found in milk and other dairy products. Omega-3s are a type of polyunsaturated fat that is essential for your body and brain.

According to several studies, CLA and omega-3s are linked to a reduced threat of diabetes and heart disease. Studies have also shown that CLA can help increase fat-burning and muscle mass. Omega-3s can help lower blood pressure, cholesterol, and inflammation.

7. Milk is a Good Relaxer

If you struggle with sleeping or relaxing, consider having some milk before bedtime. Milk can help you unwind and sleep better because it contains tryptophan and melatonin.

Tryptophan is an amino acid that can raise serotonin production, a brain chemical that affects mood, sleep, and appetite. Melatonin is a hormone that regulates your body's natural sleep-wake cycle.

However, some people may have difficulty digesting milk at night, which can cause bloating, gas, or indigestion. Therefore, it is advisable to drink milk at least an hour before bedtime and choose low-fat or lactose-free options.

8. Milk Supports Weight Loss

Milk can also help you with weight loss by increasing satiety. This can help you eat less and control your calorie intake. Drinking skim milk can help burn more calories and fat than drinking water.

Milk can also help you increase your metabolism by providing protein and calcium, which can stimulate thermogenesis or heat production in your body.

9. Supports Immune System

Milk can also help strengthen your immune system and fight infections due to its immunoglobulins, lactoferrin, and probiotics content. Immunoglobulins are antibodies that help your body recognise and get rid of foreign invaders, such as viruses, bacteria, and toxins.

Lactoferrin is a protein that has antibacterial, antiviral, antifungal, and anti-inflammatory properties. Probiotics are friendly bacteria that live in your gut and assist in maintaining a healthy balance among the various microorganisms in your body, also known as the microbiome.

Doctors may recommend drinking milk to help you protect against common colds, flu, and other respiratory infections.

10. Milk Supports Dental Health

Milk can also help maintain healthy teeth and gums due to its calcium, phosphorus, and casein content. We have already discussed calcium and phosphorus, but you might not have heard of the third one. Casein is a protein that forms a protective layer on your teeth and prevents enamel erosion.

Drinking milk can help prevent tooth decay and cavities by neutralising plaque acids and remineralising tooth enamel.

11. Supports Brain Health

Milk can also help improve your brain function and cognition due to its choline, vitamin B12, iodine, and omega-3 content. Choline is a nutrient that helps your body make acetylcholine, a neurotransmitter that regulates memory, learning, and mood.

Vitamin B12 helps your body make myelin, a protective coating for your nerve fibres. However, if you have some brain-related severe condition, instead of relying on milk, buy health insurance online after checking conditions regarding pre-existing disease and use it to pay for your medical bills.

**12. Balanced Diet

You probably already know that milk offers nearly all of the essential elements that the body needs. To make sure you obtain the nutrients in the right amount, you must have a healthy diet as well.


Milk can support bone, muscle, skin, heart, brain, immune, and dental health. It can also help you relax, sleep, and lose weight. It can provide protein, calcium, vitamin D, and many other essential nutrients often lacking in your diet. To enjoy the benefits of milk, you can incorporate it into your daily routine in various ways.

While milk is essential to good health, it may not be enough to protect you against immediate diseases and medical needs. Therefore, consider buying medical insurance to secure yourself from the exorbitantly high medical treatment costs.

Tata AIG offers health insurance plans with comprehensive coverage at affordable premiums for you and your family. So, to keep your family protected without worrying of paying hefty medical bills, get cashless health insurance with us today!


How much milk per day?

It is generally recommended to have about 2-3 glasses of milk each day to get the vital nutrients.

Can milk brighten skin?

Milk can help improve skin by providing moisture and essential nutrients. It may make your skin look brighter and healthier when used in skincare routines.

Is it good to drink milk daily?

Yes, drinking milk daily is good for most people.

How to digest milk faster?

To digest milk naturally, consume smaller milk servings, take your time when drinking, and avoid overeating. Some people find that lactase supplements or lactose-free milk can help too.

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