National Milk Day 2024: Can milk supplement Vitamin D in adults?

It is impossible to imagine our lives without milk The dairy product has been an important part of our diet since the time most of us are children In fact most children are even advised to drink it every day because of its many benefits But is it important to drink milk as adults Health experts say it is more than you knowEvery year National Milk Day is observed on November 26 in India It marks the birth anniversary of Dr Verghese Kurien who is regarded as the Father of Milk Revolution in the country because of his role in revolutionising Indias dairy industryAs milk continues to be an important part of our lives middaycom spoke to Jinal Patel dietitian Zynova Shalby Hospital Mumbai Pratiksha Kadam consultant Dietitian Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai as well as Swarn Singh director ndash RampD at Kellanova South Asia to understand why it is important for adults to consume it They not only stress on the benefits but also remind how it can be consumed in different ways to make it palatableWhat are the components of milk that make drinking it very importantPatel Caesin is the protein found in milk and is a vital component for body building and calcium though in less amounts but good for bone healthSingh Milk is a powerhouse of essential nutrients offering a balanced mix of calcium for strong bones highquality protein for muscle repair and growth vitamin D for calcium absorption and B vitamins helps release energy Despite its benefits many adults find it unappealing to consume milk on its own However pairing it with crunchy ready to eat cereals creates a wholesome and delicious meal that delivers energy dietary fiber and additional nutrients from whole grainsmdashmaking it an ideal way to enjoy milkrsquos health benefitsWhile children are encouraged to drink milk should adults continue to drink milk in their later yearsPatel To improve quality of protein for vegetarians milk and cereal go well and improve the bioavailability of protein and make them first class proteinKadam Yes milk remains an essential part of the diet for adults and older individuals As we age the bodyrsquos ability to absorb calcium decreases making milk a valuable source to maintain bone density and prevent conditions like osteoporosis Combined with cereals milk provides a balanced meal that is not only nutrientrich but also convenient making it easy to maintain a healthy lifestyle at any ageHow can adults consume milk daily in different formsPatel Adults can consume milk twice a day and that is good enough It can be added in morning and evening with cereals or turmericSingh Milk can be seamlessly incorporated into daily diets in creative waysBeverages Use milk in Butter milk lassi coffee tea or smoothies or milkshakesBreakfast Combine milk with cereals oats granola or muesli for a nutrientpacked start to the dayMeal Enjoy milkbased products like curd yoghurt and paneercheese Cooking Use milk in preparing desserts like kheer phirni soups curries or baked dishes like puddings and pasta saucesBreakfast with fortified milk and ready to eat cereal can be an excellent way to start your power pack day This not only provide good nutrition to support your physical growth it also support our mental wellbeing and immune systemDo the needs and consumption of milk change with age and gender If yes how does it happenPatel No the needs do not change with age and genderSingh Yes milk consumption needs vary with age and genderChildren and adolescents Require milk with cereals for growth and bone development and cereals add energy fiber vitamins and minerals to their dietAdults Use milk to maintain bone health and muscle mass while cereals contribute with fiber to digestive health and energyPregnant and lactating women Need higher calcium and vitamin D from milk complemented by the iron and fiber from fortified cerealsOlder adults Benefit from milk support muscle and bone health Cereals rich in fibre vitamin and minerals also support digestive health and provide energyThis dynamic partnership ensures nutrient requirements are met throughout different life stagesWho is the most vulnerable to milkbased deficienciesPatel While the age may different the protein and calcium can be substituted with other forms of the sameKadam Populations most at risk includeChildren who are picky eaters and might skip dairyOlder adults who consume less milk due to lactose intolerance or dietary restrictionsWomen during pregnancy and postmenopause due to increased calcium and iron needs which can be supported with milkWhat are the common misconceptions about drinking milkPatel Some of the common misconceptions are as followsMyth Milk makes you fatFact It depends on the type of milk you drink and how much amount of fat is present In buffalo milk fat percentage is more than cows so we can remove the cream from cows milk to make it lowfatSingh Some misconceptions includeMyth Milk is only for childrenFact Adults and seniors also benefit greatly from milkrsquos nutrient profile especially when paired with cereals for additional vitamins minerals and fibreMyth Lactose intolerance means avoiding all milk productsFact Many lactoseintolerant individuals can enjoy lactosefree milk or fermented dairy like yoghurtMyth Milk causes weight gainFact When low fat milkskim milk is consumed with portioncontrolled cereals milk supports a balanced diet without excessive caloriesWhy are adults suffering from vitamin D deficiency What are some of the symptoms of the deficiencyPatel Adult have deficiency of Vitamin D due to less exposure to the sunKadam Modern lifestyles including limited sun exposure and dietary inadequacies contribute to vitamin D deficiency in adults Symptoms include fatigue muscle weakness joint pain and frequent illnesses Fortified milk enriched with vitamins and minerals provides a dual source of nutrition to combat this deficiency effectivelyWith more people and 30something adults suffering from a deficiency of Vitamin D can milk help supplement itKadam Yes fortified milk is an excellent source of vitamin D and provides a convenient way to combat deficiencies Delivering essential nutrients to support bone health and immune function while also providing sustained energy and fiberWith so many different types of milk how does nutvegan milk fare in comparison to cow buffalo or other animalbased milkKadam Nut and plantbased milk are great alternatives for those with dietary restrictions or preferencesHowever they differ in nutrient contentCowBuffalo Milk Naturally rich in protein calcium and vitaminsNutVegan Milk Often fortified to match the nutritional value of animal milk but may lack natural protein or certain nutrientsCombining fortified plantbased milk with wholegrain cereals can help bridge nutritional gaps Choosing the right type depends on individual dietary needs ensuring fortified options are selected when necessaryWhen should people consult a doctor or nutritionist to understand the importance of milk in their dietPatel People should consult a health expert in case of any indigestion due to milk or any specific amino acid deficiencyKadam Consultation is advised whenExperiencing symptoms of nutrient deficiencies like fatigue or weak bonesManaging dietary restrictions due to lactose intolerance or allergiesPlanning diets for special needs like pregnancy or agingMilk is a simple yet effective way to ensure balanced nutrition but professional guidance ensures tailored plans that meet individual health goals optimally