Milk is a rich source of several nutrients including proteins, calcium, magnesium and B-vitamins. But it becomes unsafe for consumption when it is adulterated with urea, cheap fat, soaps, detergents, starch, baking soda and antibiotics.
Even when it's unadulterated, milk consumption often falls prey to many myths surrounding it. Here's busting some of those myths:
Myth: Raw milk is more nutritious than pasteurised.
Fact: There is no difference in the nutritional value. Pasteurisation exposes milk to high temperatures (70 degrees Celsius) for a short time to kill microbes. Pasteurised milk is, in fact, a safer option as it reduces chances of infections.
Myth: The fat content of milk can be reduced by adding water.
Fact: Adding water to milk dilutes all the essential nutrients, thereby, reducing its nutrient density
Myth: When milk fat is removed, it loses its nutrition.
Fact: On the other hand, it becomes a better source of nutrients with fewer calories.
Myth: If you are lactose intolerant, all dairy foods are bad for you.
Fact: You can't have milk, but you may be able to have dairy in other forms like fermented milk, yoghurt, buttermilk or cheese.
Myth: Since there are other-calcium-rich foods, you can give up dairy products.
Fact: Milk is a good source of calcium in a highly bio-available form. It also contains other essential nutrients including protein, magnesium, phosphorus, zinc and vitamin A which help in bone-building. Calcium from cereals, nuts, seeds and leafy vegetables is not absorbed as efficiently.
Myth: Milk is a complete food.
Fact: Milk is deficient in iron, vitamin C, D, E and K
Myth: Cow's milk is superior to formula milk for infants.
Fact: Formula milk is better for infants under one year of age because cow's milk is a potential allergen and the fat in cow's milk is less digestible. Also, cow's milk is a poor source of iron, vitamin C, zinc and essential fatty acids.
Myth: Milk is only needed in childhood, not adulthood.
Fact: Everybody needs milk as it helps meet calcium requirements throughout life. It also reduces the risk of age-related bone loss (osteoporosis and osteoporotic fractures).
Myth: Milk makes you fat.
Fact: Certain milk proteins, amino-acids and milk fats have anti-obesity effects.
Myth: Milk can increase blood pressure.
Fact: Milk is rich in calcium and is hypotensive (causing low blood pressure). It forms an essential component of dietary recommendations for management of hypertension.
