Former Indian cricket team captain Mahendra Singh Dhoni famously said that he drinks at least four litres of milk every day to maintain his fitness. Dhoni began this habit in his childhood and continued even when he became a cricket player. He has often said that drinking milk every day is the secret of his health and fitness.
Including milk in the daily diet would help maintain overall health and well-being. Milk is a wholesome and well-balanced food that contains amazing health benefits. 100 ml of cow’s milk contains 87.8 gm water, 4.8 gm carbohydrate, 3.9 gm fat, 3.2 gm protein, 120 ml calcium and 14 mg cholesterol. Moreover, it also contains 66 calories of energy.
Milk is an excellent source of energy. The calcium in it makes the bones and teeth stronger while the vitamin D ensures bone health. Vitamin D is also a main factor in managing cell growth. Serotonin is a hormone that is produced with the help of vitamin D. It is known for influencing our sleep cycle, appetite and mental fitness. Deficiency of vitamin D may lead to stress, depression and exhaustion.
Loaded with various types of amino acids, milk helps in muscle building and maintaining healthy body weight. As milk contains many vitamins that are seen in fish and meat, vegetarians should include milk in their regular diet. Consuming milk every day would make you feel full and prevents you from overeating. You do not need to drink four litres of milk, like Dhoni, to gain good health. Nutrition experts say that an adult should drink 150 ml of milk while children and pregnant women should drink 250 ml of milk a day.
The right time to drink milk
Even though you can drink milk at any time of the day, having a glass of milk right before you go to bed can make you relax and support quality sleep. The amino acid called tryptophan helps in the production of melatonin which promotes sleep. Those who indulge in intense physical work or exercise could drink milk after that. It provides the protein that is required to rebuild the muscles. Drinking milk in the morning would supply you with the energy that is required for the entire day. As the stomach would be empty in the morning, the vitamins and minerals would be absorbed into the body quite efficiently.