News
Nutrition tip: milk
01.02.2012
Our current nutrition tip takes a look on an important source of calcium: milk. From being a baby up until old age, this basic food provides us with valuable nutrients.
• according to fat content 0.1 to 4.5 % fat
• 3.4 % proteins
• 5 % carbohydrates (milk sugar)
Milk with a lower fat contains more water than whole milk.
Milk fat
Milk contains fat in form of fine droplets. Our intestinal system quickly and completely resorbs (absorption into the blood) the many short- and medium-chained fatty acids, which makes milk fat easy to digest. The milk’s fine distribution of fat droplets as well as its chemical structure makes fat-splitting enzymes very effective. After some time, the fat droplets rise to the surface and float on top as cream. Below the surface, we find skimmed milk. Milk fat also has a low melting point and already turns liquid at room temperature.
Milch protein
The protein casein makes up 80 % of milk protein, while the remaining 20 % consist of whey proteins (albumins and globulins). Milk contains almost all necessary amino acids (protein building blocks) our body needs for the production of tissue. This biological value is why dairy products are the perfect addition to vegetable protein, as in grain, potatoes, or legumes.
Milk sugar
Milk sugar (lactose) is the milk’s carbohydrate. Our body is only able to absorb lactose slowly which makes it a long-lasting source of energy. Furthermore, milk sugar facilitates the absorption of calcium, zinc and magnesium. If our body does not provide enough of the milk-splitting enzyme lactase, people are lactose intolerant. This enzyme splits milk sugar into digestible elements. Without this enzyme, however, undigested carbohydrates enter our large intestine and are then fermented by intestinal bacteria, leading to a feeling of fullness, abdominal pain, flatulence, diarrhoea as well as a higher susceptibility to infection. A great alternative are fermented dairy products, such as yoghurt, sour milk, and kefir. The bacteria these products contain are able to break down milk sugar, which makes these products easier to tolerate.
However, so-called lactose intolerance has nothing in common with allergies.
Vitamins
Milk contains a substantial amount of the fat-soluble vitamin A. This vitamin is also essential for seeing as well as for the production of skin and mucosal cells. Milk also contains various forms of vitamin B which are elements of enzymes and, therefore, control our energy metabolism. One of the most important of these vitamins is B12 which we can only find in animal products. This is why the group of dairy products is the only source of vitamin B12 for vegetarians.
Most of the vitamins in milk are not sensitive to heat, so they survive pasteurisation easily.
Minerals
Calzium: milk and dairy products are the most important sources of calcium. A glass of milk (200 ml) already provides one fifth of the adult daily requirement of 1,000 mg. Children between four and seven years only require 600 to 700 mg, so the same amount already covers one third of what they need. A sufficient supply of calcium during childhood is essential for life-long healthy bones because calcium is needed in bones and teeth as supporting substance. The more calcium children take in and store in their bones during childhood and youth, the higher their bone density will be (peak bone mass). After half of our life, our bone density decreases by 1 % each year. Unfortunately, the supply of calcium preschool and school children need is very unsatisfying.
Magnesium is responsible for an ideal conduction of neuronal stimuli.
Potassium regulates our water and acid-base balance.
Zinc activates a multitude of our body’s own enzymes and, therefore, promotes muscle growth.
Temperature treatment kills off any existent pathogens and reduces the amount of germs which cause milk to spoil. Thus milk becomes durable and more secure to drink. While the milk’s shelf life is prolonged, all valuable contents remain relatively unharmed.
There are different forms of temperature treatment according to the level and duration of used heat.
After the temperature treatment, milk is homogenised. This procedure prevents the cream’s tendency to separate at the surface. At the same time, the milk acquires a fuller-flavoured taste and is easier to digest. Regardless of the form of temperature treatment used, opened milk should be consumed within three days.
In contrast to the general opinion, neither pasteurisation nor ultra-high temperature treatment really changes the amount of vitamins in milk.
Milk bought directly from farmers bears a higher risk of infection for risk groups like children, pregnant women and immune-compromised individuals. Therefore, it should always be heated sufficiently (10 minutes at 68 °C) before consumption.
The loss of vitamins of raw milk, however, is higher than with conventionally treated milk.
The Austrian Nutrition Report of 2008 shows a serious lack of calcium supply in all parts of the population. Only 60 % of children between 10 and 13 years take in the recommended amount for their age. There is no doubt that milk and dairy products are the most important sources of calcium. Currently, more than half of this bone-strengthening mineral is consumed this way. A wholefood diet recommends three portions of milk and dairy products each day. One portion may be 1 glass of milk (250 ml), 1 cup of yoghurt (250 g) or 2 slices of cheese (50 g). Infants up until one year, however, should not consume animal milk due to the risk of allergies. Their immune system is not fully developed and their intestine still permeable for large molecules.
If you would like to find out even more about milk, we recommend the following website:http://www.ages.at/ages/ernaehrungssicherheit/thema-lebensmittel/lebensmittel-milch/
Mag. Gerda Reimann-Dorninger
Nutrionist
THE HISTORY OF MILK
Around 10,000 years ago in the southern Ural Mountains, humans developed the ability to digest milk. It was there that the first humans were able to digest milk and dairy products also after becoming adults due to a random genetic mutation. Our ancestors then settled down and began to milk cattle and goats. Especially in northern Europe, where cold winters did not provide enough vegetable food, this development was a selective advantage. Still today, people are able to tolerate milk particularly in those regions where livestock was raised first. While about 80 % of all Scandinavia tolerates milk, only 1 % of the population of parts of Asia and Africa share this ability.NUTRITIONAL MEANING
Milk contains 87 % water. The remaining 13 % are:• according to fat content 0.1 to 4.5 % fat
• 3.4 % proteins
• 5 % carbohydrates (milk sugar)
Milk with a lower fat contains more water than whole milk.
DETAILED INGREDIENTS
Milk fat
Milk contains fat in form of fine droplets. Our intestinal system quickly and completely resorbs (absorption into the blood) the many short- and medium-chained fatty acids, which makes milk fat easy to digest. The milk’s fine distribution of fat droplets as well as its chemical structure makes fat-splitting enzymes very effective. After some time, the fat droplets rise to the surface and float on top as cream. Below the surface, we find skimmed milk. Milk fat also has a low melting point and already turns liquid at room temperature.
Milch protein
The protein casein makes up 80 % of milk protein, while the remaining 20 % consist of whey proteins (albumins and globulins). Milk contains almost all necessary amino acids (protein building blocks) our body needs for the production of tissue. This biological value is why dairy products are the perfect addition to vegetable protein, as in grain, potatoes, or legumes.
Milk sugar
Milk sugar (lactose) is the milk’s carbohydrate. Our body is only able to absorb lactose slowly which makes it a long-lasting source of energy. Furthermore, milk sugar facilitates the absorption of calcium, zinc and magnesium. If our body does not provide enough of the milk-splitting enzyme lactase, people are lactose intolerant. This enzyme splits milk sugar into digestible elements. Without this enzyme, however, undigested carbohydrates enter our large intestine and are then fermented by intestinal bacteria, leading to a feeling of fullness, abdominal pain, flatulence, diarrhoea as well as a higher susceptibility to infection. A great alternative are fermented dairy products, such as yoghurt, sour milk, and kefir. The bacteria these products contain are able to break down milk sugar, which makes these products easier to tolerate.
However, so-called lactose intolerance has nothing in common with allergies.
Vitamins
Milk contains a substantial amount of the fat-soluble vitamin A. This vitamin is also essential for seeing as well as for the production of skin and mucosal cells. Milk also contains various forms of vitamin B which are elements of enzymes and, therefore, control our energy metabolism. One of the most important of these vitamins is B12 which we can only find in animal products. This is why the group of dairy products is the only source of vitamin B12 for vegetarians.
Most of the vitamins in milk are not sensitive to heat, so they survive pasteurisation easily.
Minerals
Calzium: milk and dairy products are the most important sources of calcium. A glass of milk (200 ml) already provides one fifth of the adult daily requirement of 1,000 mg. Children between four and seven years only require 600 to 700 mg, so the same amount already covers one third of what they need. A sufficient supply of calcium during childhood is essential for life-long healthy bones because calcium is needed in bones and teeth as supporting substance. The more calcium children take in and store in their bones during childhood and youth, the higher their bone density will be (peak bone mass). After half of our life, our bone density decreases by 1 % each year. Unfortunately, the supply of calcium preschool and school children need is very unsatisfying.
Magnesium is responsible for an ideal conduction of neuronal stimuli.
Potassium regulates our water and acid-base balance.
Zinc activates a multitude of our body’s own enzymes and, therefore, promotes muscle growth.
Defensibility
Temperature treatment kills off any existent pathogens and reduces the amount of germs which cause milk to spoil. Thus milk becomes durable and more secure to drink. While the milk’s shelf life is prolonged, all valuable contents remain relatively unharmed.
There are different forms of temperature treatment according to the level and duration of used heat.
| Temperature treatment | Temperature | Heating duration | Purpose |
| High temperature treatment | mind. 85 °C | min. 5 sec. | Killing off pathogens; reduction of the amount of germs; preservation of a natural milk taste; e.g. extended shelf-life (ESL) milk |
| Short time temperature treatment | mind. 72 °C | 15 - 30 sec. | Reduction of germs by 99 - 99,9 %; e.g. fresh milk from the supermarket |
| Long time temperature treatment | 62 - 65 °C | 30 - 32 min. | Reduction of germs by 95 - 99 %; for fresh milk in direct marketing |
| Ultra-high temperature treatment | 130 - 150 °C | 2 - 4 sec. | Killing off all germs and pathogens; disadvantage: slightly stale and cooked taste; e.g. long-life milk |
| Sterilisation | 107 - 115 °C | 20 - 40 min. | Inactivation of germs and enzymes; disadvantage: low nutritional value; e.g. sterilised milk |
After the temperature treatment, milk is homogenised. This procedure prevents the cream’s tendency to separate at the surface. At the same time, the milk acquires a fuller-flavoured taste and is easier to digest. Regardless of the form of temperature treatment used, opened milk should be consumed within three days.
In contrast to the general opinion, neither pasteurisation nor ultra-high temperature treatment really changes the amount of vitamins in milk.
RAW MILK
Milk bought directly from farmers bears a higher risk of infection for risk groups like children, pregnant women and immune-compromised individuals. Therefore, it should always be heated sufficiently (10 minutes at 68 °C) before consumption.
The loss of vitamins of raw milk, however, is higher than with conventionally treated milk.
RECOMMENDATION
The Austrian Nutrition Report of 2008 shows a serious lack of calcium supply in all parts of the population. Only 60 % of children between 10 and 13 years take in the recommended amount for their age. There is no doubt that milk and dairy products are the most important sources of calcium. Currently, more than half of this bone-strengthening mineral is consumed this way. A wholefood diet recommends three portions of milk and dairy products each day. One portion may be 1 glass of milk (250 ml), 1 cup of yoghurt (250 g) or 2 slices of cheese (50 g). Infants up until one year, however, should not consume animal milk due to the risk of allergies. Their immune system is not fully developed and their intestine still permeable for large molecules.
If you would like to find out even more about milk, we recommend the following website:http://www.ages.at/ages/ernaehrungssicherheit/thema-lebensmittel/lebensmittel-milch/
Mag. Gerda Reimann-Dorninger
Nutrionist
