Milk is an excellent source of protein and calcium, and pairing it with other foods can further enhance its health benefits. Drinking milk in certain ways can boost cardiovascular health, reduce cholesterol levels, and improve calcium absorption.

Potential Harmful Effects of Cold Milk

In traditional Chinese medicine (TCM), milk is known for its nourishing and moisturizing properties. However, too much can increase “dampness,” particularly when it comes to cold milk, which may amplify the effect. Dampness can disrupt the spleen and stomach’s functions, making it harder for the body to expel excess fluids and weakening digestion.

In TCM, dampness is considered a pathogenic factor. When dampness accumulates in the body and lingers for too long, it can contribute to obesity and cardiovascular diseases.

To prevent the buildup of dampness, it is recommended to drink milk warm to maximize its nutritional benefits. A cup of warm milk in the evening soothes the stomach and promotes better sleep.

As TCM states, “Stomach disharmony leads to restless sleep,” meaning bloating or stomach discomfort can disrupt sleep quality. In such cases, drinking a warm cup of milk can help protect the stomach lining, nourish gastric fluids, and provide soothing warmth to ease the stomach.

The ancient medical text “Systemic Differentiation of Warm Diseases (Wen Bing Tiao Bian)” also highlights the benefits of milk for the stomach, stating that drinking milk can help restore stomach moisture and relieve thirst in people who have just recovered from a cold.

Recommended Daily Intake

Adults and children can meet their daily calcium and protein needs by drinking one to two cups of milk a day. However, it is best not to exceed 16.23 fluid ounces per day, as drinking too much milk can cause bloating and indigestion. Additionally, milk is high in fat, and excessive consumption may raise cholesterol levels.

According to the U.S. Department of Agriculture’s MyPlate dietary guidelines, adults and teens should consume 3 cups of dairy per day, while children should have 2 to 2.5 cups. For reference, 1 cup is equivalent to:

• 1 cup of milk or 1 half-pint container
• 1 cup of yogurt
• 1.5 ounces of hard cheese
• ⅓ cup of shredded cheese
• 2 cups of cottage cheese

Black Sesame Milk

Bone density begins to decline gradually after the age of 30, with the rate of loss being particularly pronounced in women after menopause.

Relying on a single type of food for calcium is not sufficient. Maintaining a balanced and varied diet is key to helping the body retain calcium effectively.

You can start your day with an 8.12-fluid-ounce cup of milk, which provides 290 milligrams of calcium. Stir in a spoonful of black sesame powder to increase calcium to 340 milligrams. By having another cup of milk in the evening, you can easily reach the recommended daily intake of 1,000 milligrams of calcium.

Black sesame is an excellent source of calcium, containing up to 974 milligrams per 100 grams. In addition to boosting calcium intake, it offers other health benefits, including antioxidant properties, cholesterol reduction, blood lipid regulation, and cardiovascular protection.

Additionally, sesamin in sesame has been shown to promote the differentiation of human osteoblasts (cells that create and strengthen bones) while inhibiting the differentiation and activity of osteoclasts (cells that break down and remodel bone). This dual action plays a key role in preventing or alleviating osteoporosis.

Best Food Pairings for Calcium Absorption

You can include calcium-rich foods like cruciferous vegetables, seaweed, and dried anchovies in your meals. Cruciferous vegetables such as bok choy, kale, and broccoli have a higher calcium absorption rate than milk. Seaweed is another great source of calcium—ideal for vegetarians.

A small pack of almonds and dried anchovies is an excellent choice for an afternoon snack—it curbs cravings while boosting calcium intake. Dried anchovies are rich in phosphate, which, when combined with calcium, enhances calcium retention in the bones.

High-Calcium Milk

Some milk brands claim to have extra-high calcium content, but the body may not absorb the calcium as effectively as advertised. Choosing plain milk is often a better option, as effective calcium supplementation relies on the right balance between calcium and phosphorus. Without enough phosphorus, the body may pull calcium from the bones, leading to accelerated bone loss.

Vitamin D is another critical factor for calcium absorption. While sun exposure helps the body produce vitamin D, approximately 40 percent of Americans are deficient in it. Without adequate vitamin D, the body struggles to utilize calcium and phosphorus, regardless of the amount consumed. Calcium, phosphorus, and vitamin D are crucial for optimal bone health—and milk provides all three nutrients.

Fresh Milk or Milk Powder

The nutritional differences between fresh milk, extended shelf life (ESL) milk, and milk powder are minimal. ESL milk lasts longer due to ultra-high-temperature sterilization and aseptic packaging, not preservatives.

Precautions

• Avoid consuming milk with some medications: Unless directed to do so, milk should not be consumed with certain medications according traditional Chinese and Western medicine. The calcium, magnesium, and iron in milk can interact with certain medications, potentially affecting their absorption and reducing their effectiveness. To prevent this, refrain from consuming dairy products at least two hours before and after taking medication and check with your doctor or pharmacist for directions.
• Avoid pairing milk with acidic foods: According to the ancient Chinese medical text “Compendium of Materia Medica (Bencao Gangmu),” milk should not be consumed with acidic foods, as it may lead to abdominal hardening. When making milk-based smoothies, it is recommended to use sweeter fruits like papaya or bananas.