Most people already believe that milk should be a staple part of your diet. It contains plenty of nutrients, including calcium, which supports strong bones, and protein, which helps build and repair tissue.
On top of all this, a recent study has found that drinking milk could have another big health benefit – it can cut down your chances of developing bowel cancer.
The study, funded by Cancer Research UK, found that drinking a large glass of milk a day could help reduce the risk of bowel cancer by nearly a fifth. The research, which examined the effects of 97 dietary factors on bowel cancer risk, is the biggest of its kind, with 542,000 women involved over 16 years.
According to the charity, bowel cancer is the fourth most common cancer in the UK, with around 44,000 cases every year. Health experts have being advising people about what warning signs to look out for, including bowel changes, seeing blood, weight loss, and stomach pains or lumps. If you display any of these symptoms, you should contact your GP straight away and get a home test to complete.
University of Oxford researchers found that, on average, by increasing your daily calcium intake by 300mg you can reduce your bowel cancer risk by 17 per cent. This is similar to having roughly 240ml of cow’s milk or a couple of pots of yoghurt.
Megan Winter, health information manager at Cancer Research UK, said: “There is good evidence from previous studies that dairy products lower the risk of bowel cancer, but it wasn’t yet clear if this was driven by calcium. This paper provides strong evidence that calcium – whether it’s in dairy or non-dairy sources – could be linked to reduced bowel cancer risk.
“One possible explanation for how calcium may lower the risk of bowel cancer is that calcium binds to damaging bile acids in the bowel, preventing them from causing damage in the bowel that could lead to cancer. However, there are other theories and we need more research to determine exactly how calcium could be affecting bowel cancer risk.”
What other benefits does calcium offer
Bone Health
Shown through an abundance of clinical research, there is a clear link between bone health and milk consumption. Rosie Carr, dietitian at eating plan Second Nature, said: “The synergistic interaction between calcium, vitamin D (in fortified milk, but better to source from supplements or sun exposure in the summer), and protein creates an optimal environment for bone mineralisation and maintenance.
“These components work together, with calcium providing the building blocks, vitamin D enhancing absorption, and protein contributing to the bone matrix formation.” It should be noted that hormonal balance, regular physical activity and other nutrients also contribute to bone health.
Muscle Growth
“The protein composition in cow’s milk represents a particularly valuable nutritional asset, containing both whey and casein proteins that provide all essential amino acids in beneficial ratios,” explains Carr.
“Casein offers sustained amino acid release, while whey protein, rich in the amino acid leucine, particularly supports muscle protein synthesis. Protein synthesis is the creation of new proteins to manage and support our muscle health and other lean tissues in the body.”
Vitamins and Minerals
Cow’s milk is full of vitamins and minerals, such as calcium (around 300mg per glass), potassium, phosphorus and high-quality protein (8g per glass) – plus many more.
Disease Risk Reduction
Research has also found that regularly drinking milk, as part of a balanced diet, could contribute to a reduced risk of osteoporosis because of its calcium and Vitamin D content. Carr added: “Research has identified several potential associations between adequate dairy intake and health outcomes.
“Studies have also demonstrated a lower incidence of hypertension, particularly when dairy is incorporated into a dietary pattern mainly made of whole foods.”
Current guidelines surrounding dairy consumption recommend that adults should consume 2-3 servings a day, children should have 2-2.5 servings, while adolescents are advised to consume 3-4 servings daily.
Car also suggests ways to consume calcium for those you cannot have milk (lactose intolerant) or choose not to. She said: “Plant-based sources encompassing calcium include fortified plant beverages (soy, almond, oat), leafy greens (particularly kale and spinach), calcium-set tofu and fortified orange juice. Consider consuming a calcium supplement if you struggle to consume foods rich in calcium.”
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