The Goodness of Milk and Tips for Optimum Benefits

Milk on its own is beneficial for our health, and pairing it with other foods, such as black sesame, make it even better.

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By Naiwen Hu

12/23/2024Updated: 12/30/2024

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Milk is an excellent source of protein and calcium that can help boost cardiovascular health, reduce cholesterol levels, and improve calcium absorption when paired with the right foods. In traditional Chinese medicine (TCM), milk is known for its nourishing and moisturizing properties.

However, TCM warns that too much milk can increase “dampness,” particularly in the case of cold milk, which may amplify the effect. Dampness can disrupt the spleen’s and stomach’s functions, making it harder for the body to expel excess fluids and weakening digestion, it holds.

In TCM, dampness is considered a pathogenic factor. It holds that when dampness accumulates in the body and lingers for too long, it can contribute to obesity and cardiovascular diseases.

To prevent the buildup of dampness, it is recommended to drink milk warm, which may also maximize its nutritional benefits. A cup of warm milk in the evening soothes the stomach and promotes better sleep.

As TCM states, “Stomach disharmony leads to restless sleep,” meaning that bloating or stomach discomfort can disrupt sleep quality. In such cases, drinking a warm cup of milk can help protect the stomach lining, nourish gastric fluids, and provide soothing warmth to ease the stomach.

The ancient medical text “Wen Bing Tiao Bian”—translated as “Systemic Differentiation of Warm Diseases”—also highlights the benefits of milk for the stomach, stating that drinking milk can help restore stomach moisture and relieve thirst in people who have just recovered from a cold.

Recommended Daily Intake

Adults and children can meet their daily calcium and protein needs by drinking one to two cups of milk daily. However, it is best not to exceed 16 ounces per day, as drinking too much milk can cause bloating and indigestion. Additionally, milk is high in fat, and excessive consumption may raise cholesterol levels.

According to the U.S. Department of Agriculture’s MyPlate dietary guidelines, adults and teens should consume 3 cups of dairy per day, and children should have 2 to 2 1/2 cups. For reference, 1 cup is equivalent to:

1 cup of milk or 1 half-pint container
1 cup of yogurt
1 1/2 ounces of hard cheese
1/3 cup of shredded cheese
2 cups of cottage cheese

Black Sesame Milk

Bone density begins to decline gradually after the age of 30, with the rate of loss being particularly pronounced in women after menopause.

Relying on a single type of food for calcium is not sufficient. Maintaining a balanced and varied diet is key to helping the body retain calcium effectively.

You can start your day with 1 cup of milk, which provides 306 milligrams of calcium. Stir in a spoonful of black sesame powder to increase calcium to 356 milligrams. By having another cup of milk in the evening, you can easily reach the recommended daily intake of 1,000 milligrams of calcium.

Black sesame is an excellent source of calcium, containing up to 974 milligrams per 100 grams. In addition to boosting calcium intake, it offers other health benefits, including antioxidant properties, cholesterol reduction, blood lipid regulation, and cardiovascular protection.

Additionally, sesamin in sesame has been shown to promote the differentiation of human osteoblasts (cells that create and strengthen bones) while inhibiting the differentiation and activity of osteoclasts (cells that break down and remodel bone). This dual action plays a key role in preventing or alleviating osteoporosis.

Best Food Pairings for Calcium Absorption

You can include calcium-rich foods such as cruciferous vegetables, seaweed, and dried anchovies in your meals. Cruciferous vegetables such as bok choy, kale, and broccoli have a higher calcium absorption rate than milk. Seaweed is another great source of calcium—and ideal for vegetarians.

A small package of almonds and dried anchovies is an excellent choice for an afternoon snack because it curbs cravings while boosting calcium intake. Dried anchovies are rich in phosphate, which, when combined with calcium, enhances calcium retention in bones.

High-Calcium Milk

Some milk brands claim to have extra-high calcium content, but the body may not absorb the calcium as effectively as advertised. Choosing plain milk is often a better option, as effective calcium supplementation relies on the right balance between calcium and phosphorus. Without enough phosphorus, the body may pull calcium from the bones, leading to accelerated bone loss.

Vitamin D is another critical factor in calcium absorption. While sun exposure helps the body produce vitamin D, about 40 percent of Americans are deficient in it. Without adequate vitamin D, the body struggles to make use of calcium and phosphorus, regardless of the amount consumed. Calcium, phosphorus, and vitamin D are crucial for optimal bone health—and milk provides all three nutrients.

Fresh Milk, ESL Milk, or Milk Powder

The nutritional differences among fresh milk, extended shelf life (ESL) milk, and milk powder are minimal. ESL milk lasts longer because of ultra-high-temperature sterilization and aseptic packaging, not preservatives.

Precautions

Avoid consuming milk with some medications: Unless directed to do so, one should not consume milk with certain medications, according traditional Chinese and Western medicines. The calcium, magnesium, and iron in milk can interact with certain medications, potentially affecting their absorption and reducing their effectiveness. To prevent this, one should refrain from consuming dairy products at least two hours before and after taking medication, and check with a doctor or pharmacist for directions.
Avoid pairing milk with acidic foods: According to the ancient Chinese medical text “Bencao Gangmu,” or “Compendium of Materia Medica,” milk should not be consumed with acidic foods, as it may lead to abdominal hardening. When making milk-based smoothies, it is recommended to use sweeter fruits such as papaya or banana.