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Milk vs Dietary Supplements – Nutritional Benefits Overview

October 20, 2017 No Comments

Vitamins are a prerequisite component to human body development implying that their intake is essential. Vitamins are present in vegetables, fruits, animal products like milk, and from dietary supplements that are taken as prescribed by a physician.

Milk, in particular, contains vitamins that are vital to the enhancement of growth and development of a newborn calf in its early days of life. Likewise, it has nearly all nutrients necessary for human growth and development thus making it one of the most nutritious foods on earth.

Cow milk can be found almost everywhere on the planet, and it is the major animal milk that is consumed by human beings. Nevertheless, a camel, goat, and sheep milk is also available based on the availability of these animals. The availability and the nutritional value of cow milk have seen it become the most consumed type of milk in many societies.

Milk is predominantly high in vitamin B, vitamin D, proteins, and mineral compounds that vital to human bodies in various ways. In U.S.A, milk is enriched mostly with vitamin D, which is a basic requirement for the absorption of calcium. It is a fact that the human body can make vitamin D once exposed to sunlight; however, there are those individuals who spend little time outdoors implying that they are not exposed to adequate sunlight.

In this case, one can get the vitamin D necessary for the body to function and develop properly by drinking vitamin D milk.

Other vitamins that are present in milk include:

• Vitamin B12: This vitamin is vital and is only acquired from foods of animal origin and milk is the prime source.
• Riboflavin: Also referred to as vitamin B2, it is a component of B-vitamins. Dairy products, particularly milk, are the primary source of riboflavin especially in the West.
• Vitamin A: Milk contains about 10 percent vitamin A that promotes a healthy skin and good vision
• Vitamin B3: Responsible for normal growth and tissue formation
• Vitamin B5: This type is responsible for converting food into tissue formation, bones, and energy.
• Vitamin B12: Helps in red blood cell creation
• Vitamin B6: Helps in bones and soft tissue construction and energy

The content of vitamin level in milk essentially depends on the level of fat content in the milk. This is the main reason why low fat milk must be enriched with vitamin A to be nutritionally equivalent to whole milk.

Alternatively, dietary supplements have been widely used as a source of different types of dietary components that serve different purposes in human bodies. Just as the name suggests, supplements simply add to your diet. In case you are lacking a particular nutrient, for instance, vitamin B12, you can acquire it from a supplement formula. Subject to your lifestyle, dietary supplements can be helpful in improving your health but not without risks. If used recklessly, health supplements can have adverse effects to the overall health status of an individual. In dietary supplements, multi vitamins are the most used formula.

Benefits of Milk Vitamins

While milk is considered a great source of calcium that is a key component of strong teeth and bones’ growth and development, it also contains vitamin A components that can give you hard and strong bones.

Food nutrients like vitamin D are essential for the body to absorb and make good use of calcium minerals. Although sunlight is the major source of vitamin D, fortified milk can also offer a good amount of vitamin D for those who do not spend enough time in the sunlight for adequate vitamin D intake. Fortification of milk with vitamin D is common almost in all countries across the world, especially in the Northern parts of US. One glass of milk enriched with vitamin D in the US may contain up to 65 percent of the daily-suggested allowance of vitamin D. The daily intake of enriched vitamin D milk is a crucial dietary consideration for strong teeth and bones for growing children and keeping the bones strong as one grows older.

You can also lead a healthy lifestyle by incorporating dairy milk into your diet. Dairy milk contains vitamin E, which is important in boosting your immune system. Additionally, the vitamin A contained in milk is responsible for a strong immune system and healthy vision. This implies that a balanced diet that incorporates milk and its products can provide
your body with the vitamins it needs.

Milk Sourced Vitamins vs Dietary Vitamins Supplements

It is no doubt that vitamins can also be obtained from dietary supplements rather than from natural sources like milk products. The beneficial value of sourcing vitamins from milk greatly outweighs the benefits accrued from getting them from supplement sources. This is because supplemental sources often have unintended side effects.

Despite the fact that some dietary supplements can provide some vitamins that milk cannot offer, they are not meant to replace milk entirely. Relying entirely on multivitamin supplements for nutritional needs can lead to the accumulation of toxins in the body. As such, it is important to rely on naturally acquired milk vitamins.

Unlike milk-sourced vitamins, supplement vitamins can cause different reactions to various individuals. They might increase blood pressure and cause allergic reactions, among other effects on an individual. For instance, servicemen may experience various reactions to dietary supplements that may be occasioned by climate or stress. Click here to see other reactions occasioned by supplements on servicemen. Milk, on the other hand, has minimal effects on people regardless of their origin or the climatic conditions that they experience.

Endurance and physical activities are important since they help with weight loss and keeping physical fitness. Vitamin B received from milk increases metabolic activities in the body, which translates to more activities in the body, thus reducing weight. However, taking supplemental vitamin pills to reduce weight can lead to serious repercussions, thus proper precautionary measures need to be put in place to mitigate their effects.

The dangers associated with using dietary supplements mostly include high blood pressure, increased possibility of cardiac arrest, and muscle breakdown. As such, it is always important to consult a qualified nutritionist or a doctor before embarking on dietary supplements for vitamins over milk and its products.

Okara, Organic Tofu

Organic Tofu- Methods for Cooking Tofu and Making Okara

October 8, 2017 No Comments

Health and wellness is on the rise. More and more people are able to practice all kinds of diets because of the availability of interesting food options. No matter the diet followed, chances are high that you have at least considered trying tofu. This foodstuff is one of the staples in vegan diets and many Asian cultures, which is basically a curd made from mashed soybeans. Preparing tofu might seem intimidating, but the following should help guide you just a bit.

Different Ways of Cooking Tofu

Tofu is quite versatile, but it does need to be prepared correctly to ensure the kind of taste you would expect. The following are some of the most basic ways to get your tofu ready for cooking:

Flavorful Tofu

Those who have tasted tofu know that it can taste pretty bland. This is mostly because it was not prepared to absorb flavor, which must be done before cooking. Most tofu comes in blocks full of water, which is obvious, and most people drain the box that it came in, but that is merely the first step.

Tofu contains a lot of water, which is why it is harder to absorb flavors or seasonings. What you want to do is slice the block into a few slices, and place them on a paper towel-lined baking sheet.

Keep it down to a single-layer, which you are going to cover with an additional paper towel. Place something heavy over the tofu like a cast iron skillet, and put it away in your refrigerator for about two hours. You can also let it drain for eight hours, which is preferred. You are now ready to fully season the tofu or marinate it, whatever you want.

Marinating the Tofu

Once the tofu is drained, it is easy to marinate, but there is one little thing that many first-timers do that is a mistake when marinating. The issue is the marinade is oil-based, and you do not want that. No matter how much the tofu is drained, there is still going to be a little water left over. Using oil to cook tofu is not good since water and oil do not mix. Stick to vinegar or soy-based options to make sure your cooking goes well.

Crispiness Matters

An important step that many cooks make when handling tofu is expecting it to get crispy with heat alone. Getting tofu crispy is desirable for obvious reason, but this is a whole different texture, and it won’t have this effect no matter what you do. There is a trick that you can use to make your tofu crispy, but it does have to be drained before you try it. What you want to do is toss your marinated or drained tofu slices in a little cornstarch. Make sure it is lightly coated before you start to cook the slices, and you are done.

It should be noted that tofu needs to be seared rather than just sautéed. This means that you should only place the tofu over a hot pan with hot oil. It also means that the oil used needs to be able to withstand the heat, so oils like sesame oil or lard are recommended.

Making Tofu and Okara

There is no doubt that tofu is becoming pretty popular in the states, which is urging some people to consider making tofu and other soybean products at home since they are so easy to make.

Take okara, which is basically just foodstuff that is left over after draining the milk out of soybeans when you are making soybean milk at home. Okara is pretty healthy and goes well with many foods, including baked foods.

Those who want to make tofu at home need to have soy milk at hand. The following are the steps you need to take to make your homemade tofu:

Boil two quarts of soy milk
Let it cool down to 160 degrees
Dissolve one teaspoon of Nigari flakes in one cup of warm water
Blend both the water and the hot soy milk without mixing too much
Let the mix sit for 25 minutes
Curds should appear
Transfer curds into a molding container lined with a cheesecloth
Fold the cloth over the blend
Place something heavy over the cloth for 30 minutes
Tofu is done

Those who plan to eat the tofu that day do not need to do anything else, but those who plan to consume it another day must place the block in a container full of cold water. This water has to be changed every day until you use it. As you can see, it is not too hard to make tofu at home and enjoy the fruits of your labor.

Milk Types, Nut Milk, Oat Milk, Okara, Organic Milk, Raw Milks, Rice Milk, Soy Milk

Types of Milk – Nutrition Facts of Various Milk Types

October 4, 2017 No Comments

Many people are now aware that milk can be crafted from a diverse array of sources, including cows, goats, flax, and coconuts. While each type of milk has certain benefits, some types of milk might be better for people who have gastrointestinal issues, intolerance, or allergies. There are typically over a dozen different types of milk sold in stores, and many of the non-dairy kinds of milk are becoming more popularly demanded and stocked on shelves.

The following 13 types of milk are considered to be the healthiest for human consumption. Of course, each one has different benefits and is best used for various purposes.

Whole Milk

First off, there is whole milk. Whole milk has a creamy and thick texture and a rich taste to it. The average container of whole milk contains about 150 calories. It usually has 8g of fat and 5g of saturated fat, making it one of the fattier types of milk available. It’s also relatively high in cholesterol (35mg) and sodium (130mg). However, it does pack in 8 g of protein and makes up 30% of the calcium daily value (DV).

2% Milk

2% milk is one of the most commonly-purchased types of milk. In fact, between 1975 and 2014, sales of 2% milk increased by 106% while those of whole milk decreased. While it has long been speculated that 2% is healthier than whole milk, it is still high in calories (130) and sodium (130mg).

Skim Milk

Like 2%, skim milk has also become more popular since the 1970’s. What makes skim milk different is that, when processed, the cream is separated from the whey and not added back in as it is with whole and 2%. Skim generally contains 90 calories and under 5g of cholesterol. It is slightly higher in sodium (135mg) than whole or 2% but does not contain saturated fats. It is also slightly higher in protein (9g), so those needing extra protein can benefit from drinking skim milk.

Goat’s Milk

Sweeter than cow’s milk and higher in its caloric count (150), goat’s milk works best in yogurt since it’s so sweet. It, too, contains 30% of the calcium DV and has 8g of protein. However, it is fairly high in cholesterol (30mg) and sodium (120mg).

Almond Milk

Contrary to goat’s milk, almond milk is nutty in taste and watery in texture. It has a high calcium DV of 45% and is low in calories (30), fat (2.5g), and has no cholesterol. It is also low in terms of carbs and protein. Its sodium content is one of the highest found in milk, coming in at about 180mg. As with other nondairy milk, it can be used for baking/cooking, with cereal, or mixed in with protein powder for a healthy shake.

Cashew Milk

Like almond milk, cashew milk contains almost no protein. It does, however, have a creamy texture that makes it ideal to use in coffee and for preparing alfredo sauce. Cashew milk is low in calories, contains no cholesterol, and has just 3g of carbs.

Flax Milk

While not currently as popular as other nondairy milk, flax milk has some benefits. It is extremely low in calories and is cholesterol-free. Also, it has 80g of sodium, which is significantly less than that found in dairy-based milk products. Unfortunately, it contains no dietary protein or fiber and has a bland taste.

Oat Milk

Oat milk, which is also slowly gaining some popularity, is being used for breakfast foods, including pancakes. It has a somewhat sweet taste and is an excellent source of calcium (35% of the DV). However, oat milk has more carbs than coconut, hemp, flax, or soy milk. It has a modest amount of protein (about 4g) and contains some fiber.

Hemp Milk

Organic hemp milk has numerous benefits, including iron, potassium, and all 10 essential amino acids. It is low in carbs and calories but has about 125mg of sodium.

Hazelnut Milk

Hazelnut milk has a rich taste and creamy texture that goes well with a cup of coffee. Hazelnut is higher in carbs than hemp and has about as much sodium. It is usually gentle on the gut and provides about 30% of the calcium DV.

Coconut Milk

Coconut milk is one of the most popular and gentle forms of nondairy milk. It is slightly sour but not overpowering, making it an ideal base for yogurt and ice cream. It only has about 45 calories and no cholesterol or sodium. However, it only gives about 10% of the calcium DV.

Rice Milk

Sweet and rich, rice milk is a good option for use on cereal. While it only gives 2% of the calcium DV and is loaded with carbs (23g), it is cholesterol-free and low in fat.

Soy Milk

Finally, we come to the most popular dairy alternative, soy milk. Soy milk is thicker and sweeter than almond or hazelnut milk and has a stronger taste. It is fairly low in carbs, sodium, and calories. It does, however, have 4g of fat and 0.5g saturated fat. Some individuals with leaky gut and other autoimmune symptoms should avoid this soy-based product, as it might trigger some reactions.

Milk and nondairy alternatives are all easy to locate in most grocery stores. As the above information shows, the healthiest type of milk really depends on a person’s unique health needs.