#Milk

For decades, the straightforward public health message has been unequivocal: milk builds strong bones. However, the latest comprehensive reviews and clinical trials paint a far more nuanced picture that challenges this conventional wisdom. While milk remains a convenient source of calcium and protein for many individuals, emerging evidence suggests fermented dairy may offer superior fracture protection, and overall dietary patterns combined with exercise appear more crucial for long-term bone strength than simply increasing milk consumption.

A study from St. Andrews University in Scotland challenges the idea that water is always the best hydrator. It suggests that drinks with nutrients—like milk, which contains sugar, fat, and protein—can help retain hydration longer. For Thai readers facing high temperatures and a wide range of drinks—from iced coffee to herbal brews—this finding offers practical insight: milk may support longer-lasting hydration, but the full story is more complex.

Data from this research shows water is absorbed quickly, but beverages with small amounts of sugar, fat, or protein slow stomach emptying and help water stay in the body longer. Milk stood out because its combination of lactose, fat, protein, and sodium helps conserve fluids. Sodium helps the kidneys retain water, reducing urine output and aiding steadier hydration. This aligns with why oral rehydration solutions, which balance sugar and salts, are recommended for dehydration from illness, a concern for Thai communities during hot seasons.

A landmark study from Scotland’s St. Andrews University has shaken up conventional wisdom on hydration, revealing that water—while efficient—is not the most effective drink to keep our bodies hydrated over time. The findings, which have quickly made headlines across global media, underscore the subtle but important role that drink composition plays in fluid balance. For Thais who routinely endure the country’s sweltering heat and grapple with hydration choices ranging from iced coffees to herbal teas, the takeaway is both intriguing and practical: milk may outperform water when it comes to long-lasting hydration, though the story is more nuanced than it first appears (CNN via 10News).

The question of whether milk is beneficial has come to the forefront again, sparking debates among health enthusiasts globally. Milk, long promoted by the iconic “Got Milk?” campaign, has been hailed as a potent source of essential nutrients. However, recent discussions question if consuming milk every day is necessary or beneficial, particularly for Thai residents who have diverse dietary patterns and health profiles.

Milk, particularly cow’s milk, boasts a rich nutrient profile. A single cup of 1% fortified cow’s milk provides significant nutrients such as magnesium, phosphorus, zinc, selenium, and various vitamins including A, B12, D, and E, along with a substantial 310 milligrams of calcium. Calcium is crucial for developing and maintaining healthy bones, especially for growing children, teenagers, and women—a demographic critical in managing osteoporosis, a prevalent concern among older Thai women. Christine Palumbo, a registered dietitian, emphasizes milk’s role in improving bone mineral density apart from supporting hair, teeth, and immune functions (source).

Milk has long been promoted as a nutrient-dense staple. But for Thai readers, the question is whether daily milk consumption is essential or beneficial given diverse diets and health profiles across the country. Reframing this topic through a health-first lens helps families make informed choices.

A cup of 1% fortified cow’s milk offers calcium, magnesium, phosphorus, zinc, selenium, and vitamins A, B12, D, and E. Calcium supports bone development and maintenance, which matters for growing children, teens, and women—a group facing increasing osteoporosis risk in Thailand. Research from leading nutrition authorities highlights milk’s potential to contribute to bone health and overall mineral balance when paired with a varied diet.