“Finish your glass of milk” is something we all have heard in our childhood. Have you ever wondered why our mothers and grandmothers insisted on drinking milk every day? This is because milk and its products have always been considered nutritious and contain many nutrients. However, discussions about milk can be controversial, as our understanding of this food item is constantly evolving. Today, a simple Google search throws up a long list of pros and cons, making it challenging to differentiate fact from fiction. One such controversial topic: Does milk really strengthen bone health? Let’s find out.
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Milk for bones: Why is milk linked to healthy bone development?
Many of us grew up believing that milk is important for bone strength in children and bone maintenance in the elderly. It is rich in nutrients such as protein, vitamins, antioxidants, probiotics and minerals such as calcium. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, calcium salts, especially calcium phosphate, play an important role in building and strengthening bones.
Since our bodies cannot produce calcium, we rely heavily on external sources such as food and drinks to meet our needs, making milk the primary source of calcium.
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Does milk really improve bone health? Facts vs. Myths
Bharti Kumar, dietician at Fortis Hospital, Nagarbhavi, Bangalore, says that milk and dairy products are rich in calcium. Many studies have shown that milk improves bone health and reduces the risk of fractures.
“Plus, they contain vitamin D and protein, which are important for bone health. It’s not all positive, though,” she adds, with some researchers suggesting that consuming high amounts of dairy products may not always prevent fractures. In fact, the acid load in some dairy products, such as cheese, may have a negative effect on the body.
Stanford nutrition scientist Christopher Gardner comments on the misconceptions that milk is a good source of calcium, but it is not essential for bone health. Studies show that milk consumption can increase bone density, yet its role in preventing fractures is debated.
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What happens if you drink too much milk? Side effects to note
Dietician Bharti Kumar warns that excessive milk consumption can be harmful. Lactose intolerance causes bloating, gas and diarrhea, which is a common problem. In addition, according to a report from the Cleveland Clinic, studies show that drinking three or more glasses of milk daily can increase the risk of fractures and hip fractures. A Swedish study published in the British Medical Journal found that women who drank three or more glasses of milk daily had almost twice the risk of fractures compared to women who drank less than one glass of milk daily.
Does this mean we should give up milk? Absolutely not! Bharti Kumar recommends moderation, and emphasises that milk should be consumed as a supplement and not as a substitute for meals so that we can reap its benefits without any major side effects.
Make wise food choices to stay healthy!
