Health Benefits from Milk

The nine essential nutrients found in milk are critical to good health and the prevention of chronic disease. Research supports milk's benefits for hypertension, bone health, osteoporosis and even certain types of cancer.

Hypertension: Hypertension or high blood pressure afflicts one in four Americans and is the leading cause of heart disease and stroke. Many studies suggest that fat free or lowfat milk, as part of a lowfat diet, may help reduce the risk of hypertension. Research shows that a lowfat eating plan called "DASH" (Dietary Approaches to Stop Hypertension), which includes three servings of lowfat dairy foods and 8 to 10 servings of fruits and vegetables, may help lower blood pressure as effectively as some medications.

Sacks FM, et al. A clinical trial of the effects on blood pressure of reduced dietary sodium and the DASH dietary pattern (the DASH Sodium Trial). New England Journal of Medicine. 2001; 344:3-10

Bone Health: Including dairy products, like milk, cheese and yogurt to your menu when you're dieting helps ensure that you're not losing bone density along with the pounds. Dairy's role in preventing osteoporosis, strengthening bones and providing calcium and other essential nutrients has long been established and lauded by the nutrition and science community. Dairy foods help to build your bone bank, which research shows plays an important role in helping reduce osteoporosis risk. A research review in the Journal of the American College of Nutrition examined 138 studies exploring the relationship between bone health and calcium intake and found overwhelming evidence that lifelong calcium intake is one of the most significant factors for reducing the risk of fracture due to osteoporosis.

Heaney, R.P. Calcium, dairy products and osteoporosis. Journal of the American College of Nutrition, 2000; 19: 83S-99S.

Cancer: Research shows people at risk for colon cancer may have another reason to consume at least three servings of dairy products per day. A study published in Nutrition and Cancer indicates that lowfat dairy products - including lowfat milk, cheese and yogurt - may help reduce the risk of colon cancer, the third leading cause of cancer deaths in the United States. This area of research is emerging. Studies have shown positive and neutral benefits.

Holt, P.R. et al. Comparison of calcium supplementation or low-fat dairy foods upon epithelial cell proliferation and differentiation. Nutrition and Cancer, 2001; 41(1&2): 150-155. This area of research is emerging. Studies have shown positive and neutral benefits.

Nutrient Package: No other foods offer quite the same nutrients as milk and dairy products. Most authorities, including the National Institutes of Health and the American Dietetic Association, recommend calcium-rich foods like lowfat milk and dairy products - rather than supplements - as the preferred source of calcium. The American diet is chronically low in calcium - a nutrient that plays a valuable role in building strong bones and reducing the risk of osteoporosis. Research indicates calcium may also reduce high blood pressure and decrease the risk of heart disease and certain cancers. The latest evidence suggests that calcium may even help in the fight against obesity - which has become an epidemic in this country. Studies indicate that calcium plays a role in the body's natural fat burning ability and may make weight loss efforts more effective.

24-24: Studies published in leading medical journals suggest that including 24 ounces of lowfat or fat free milk in a reduced-calorie diet can help you burn more fat and lose more weight than cutting calories alone. In fact, the research indicates that including milk when dieting can help people lose more weight in the abdominal area and help them maintain muscle. One recent study published in the April issue of Obesity Research found that obese and overweight adults on a reduced-calorie diet who ate three to four servings of milk or milk products lost an average of 24 pounds in 24 weeks - significantly more than those who also cut calories but drank little or no milk.

Zemel MB, et al. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults. Obesity Research. 2004; 12 (4): 582-590.

Teen Calcium Crisis: The introduction of more milk flavors is not only bringing new choices to the dairy case, it may also help fight the nation's calcium crisis, since nine out of 10 teen girls and seven out of 10 teen boys are failing to meet calcium requirements. Researchers believe this lack of calcium is contributing to an increase of bone fractures and sets the stage for osteoporosis later in life. Teenagers need 1,300 milligrams of calcium each day, which is equivalent to about four 8-ounces glasses of milk. The teen years are a critical time to meet calcium recommendations since nearly half of all bone is formed and almost 15 percent of adult height is added.

Milk is packed with nine essential nutrients, including calcium, vitamin D and other nutrients that are often lacking in the diets of most Americans. Here's the powerful pay-back when you drink 24 ounces of milk a day.

* Daily values are set by the Government and reflect current nutrition recommendations for a 2,000 calorie/day diet.

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