I complained when my mother insisted that I drink a glass of plain milk every night at dinner. I disliked the taste but never turned down ice cream or cheesy pizza. Now, I have her to thank for my bone density, as calcium plays an important role in adolescence.
Buying milk used to be simple: whole, low-fat or skim. Today, we have a variety of choices between non-dairy and animal-based milk, with an even wider assortment that includes cow, goat, sheep, water buffalo, reindeer, elk and, in some parts of the world, even camel.
The U.S. produces more milk from mammals than anywhere else in the world. Each cow can produce seven gallons of milk each day! Women under 50 need 1,000 mg of calcium daily, and women older than 50 should get 1200 mg. One cup of milk averages 300 mg of calcium. The protein in dairy can protect against the loss of muscle mass and strength as we age.
Before diving into a huge block of cheese, remember that a balanced diet is best: dairy and calcium-rich foods like leafy greens and nuts. The American Heart Association recommends fat-free or low-fat dairy products, although research reported by Harvard Health suggests “full-fat dairy might not be much of a threat to heart health.” Research studies remain mixed on whether milk is good or bad for us, so moderate consumption is advised.
A Millennia of Milk
Thousands of mammal species can be milked, but Americans get 97 percent from cows. Sheep milk might have preceded cow milk as far back as 10,000 B.C.
Cows are easier to milk and produce high outputs. Since it separates into cream and milk, we can drink it as a beverage and also transform it into ice cream, yogurt, kefir and thousands of varieties of cheese.
Milk proteins build bones, as our mothers told us, and may strengthen teeth, improve blood sugar balance, raise HDL (the good cholesterol) and regulate blood pressure. But it also has a higher amount of lactose than other forms of milk, according to "Pros and Cons of Drinking Cow's Milk" by Dr. Shilpa Amin in Healthline. Some 60 percent of us have some form of lactose intolerance, and if you can’t drink cow’s milk there are other ways to receive its health benefits.
Do You Drink Ewe?
In Greece and the Pyrenees in Spain and France, sheep milk cheeses are much more common, including Manchego, Roquefort, Pecorino and Feta.
Sheep milk has twice the amount of calcium and zinc than cow milk. According to The National Institutes of Health, it’s an important source of bioactive substances that have health-promoting properties, with “antibacterial, antiviral and anti-inflammatory properties.” It’s also full of protein, iron, vitamins B6 and 12 and all 10 essential amino acids. Researchers believe these substances may also prevent type 2 diabetes, cancer and Alzheimer’s.