Cow milk or buffalo milk - what should you prefer?

Milk: The pearly white elixir is synonymous with good health. Produced by mammals, this fluid is seen as the gift of life, health and happiness in most cultures around the world. In India, milk is consumed and revered for its high nutritional content. Milk is part of daily rituals as well as food. There is no doubt that this versatile fluid is one of the healthiest drinks you can have. In this matter, ancient wisdom and modern science are unanimous in approving the consumption of milk. 

  

Importance of milk

1. Bone health: Due to the abundance of calcium and phosphorus in milk, it is important for maintaining bone health. Our body stores 99% of calcium in the bones and teeth while the remaining 1% is found in blood and other tissues. The process of bone formation continues till the age of 30, after which they begin to degenerate. Excessive deterioration of bone density leads to formation of pores in the bones (Osteoporosis) or pain and stiffness in the joints (Osteoarthritis). Post - menopausal women are more vulnerable to these bone disorders. Taking adequate amounts of calcium and phosphorus and maximising bone stores at an early stage would lay the foundation for better bone health in the later years.

2. Dental health: Calcium, phosphorus and the protein casein helps to repair and strengthen the enamel or outer covering of the teeth. This prevents tooth decay. Milk can also lower the acidic level inside the mouth. Therefore it is always a good idea to drink milk after having sugary food items.
  
3. Pregnancy and lactation: The first image that comes to mind with milk is a baby. It is the staple diet of an infant and continues being a major portion of a child’s diet. Calcium present in milk is essential, both during pregnancy and lactation, for proper formation of bones and teeth of the offspring, for secretion of breast-milk rich in calcium and to prevent Osteoporosis in the mother. Hence milk must be an important part of the diet.

4. Muscle building: As milk is a rich source of protein, it aids in muscle building.

5. Heart health: Consumption of milk is known to reduce the risk of heart disease. Milk components like vitamin D, calcium, potassium, magnesium, phosphorus, protein and bioactive peptides, and dairy fatty acids maintain cardiovascular health. Calcium from the dairy sources is proved to reduce the risk of stroke by 9%.

6. Blood pressure regulation: The milk components like calcium, potassium and magnesium are known to regulate blood pressure. Most specifically, bioactive peptides in milk help in managing hypertension.

7. Healthy skin: The presence of Vitamin A in milk keeps the skin healthy and supple. 

8. Stronger immune system: The various nutrients present in milk like carbohydrates, proteins, fats, vitamins and minerals together take part in keeping the immune system strong.

 Types of milk available in India

The types of milk available in India include

• Cow milk: It is the most common variety available in the country and also consumed by the majority. It is low on fat and milk solids and is lighter on the stomach making it ideal for infants and the elderly.

• Buffalo milk: Buffalo milk is the next popular type of milk consumed in India. It is high on fat and milk solids and aids in weight gain.

• Soy milk: It is a dairy alternative for vegetarians and people who are lactose intolerant. The protein content in soy milk is equal to that of cow milk. It is free of cholesterol and is low on saturated fat.

• Coconut milk: It is lactose free, but is high on calories and saturated fat. It is low on protein and thus not recommended much.

• Goat milk: Its composition is similar to that of cow milk. It is suitable for people having low digestive power. It is known to reduce inflammation.

• Camel milk: It is saltier in taste. It is rich in vitamin C and iron among other nutrients. Camel milk is known to be anti-microbial in nature.

In India, milk from cows and buffaloes are most commonly consumed.

Cow milk vs buffalo milk

Both cow milk and buffalo milk have numerous health benefits. Although both have their respective benefits, there are certain aspects that differentiate cow milk from buffalo milk.

Snapshot:

            Cow milk:

Calories 61kcal, Protein 3.2g, Fat 3.4g, Water 90%, Lactose 4.7g, Minerals 0.72g 

           Buffalo milk:

Calories 97kcal, Protein 3.7g, Fat 6.9g, Water 84%, Lactose 5.2g, Minerals 0.79g

 

1. Compositional differences

Cow milk has less fat, more cholesterol and fewer calories whereas buffalo milk has more fat, less cholesterol and more calories. Buffalo milk can be preserved for a longer time because of its higher fat content.

2. Nutritional differences 

Cow milk is rich in vitamins and proteins whereas buffalo milk is a good source of minerals like magnesium, potassium, and phosphorus. Both the types of milk are excellent sources of calcium.

3. General health benefit difference

Both cow milk and buffalo milk are beneficial for bone health, dental health and cardiovascular health. The difference here is that cow milk reduces obesity whereas buffalo milk aids in weight gain. As buffalo milk has more fat and proteins, it also has more calories than cow milk. Buffalo milk contains 100 kcals whereas cow milk has 70 kcals for every 100 ml. Hence buffalo milk is not advised to people who are trying to reduce their calorie intake or follow a calorie restricted diet.

4. Sleep inducing factor

Buffalo milk is known to be more beneficial in treating Insomnia in comparison to cow milk. It contains rich amounts of L-tryptophan, a type of amino acid which induces sleep.

5. Digestive ability

As buffalo milk is higher in fat content and heavier when compared to cow’s milk, it takes more time for digestion and absorption. It stays for a longer time in the stomach and gives the feeling of a heavy stomach.

Apart from fat, the protein content too is higher in buffalo milk than cow milk by 11%. Like fats, proteins too are difficult to digest for infants and the elderly.

Hence, cow milk is recommended over buffalo milk especially for infants and elders.

6. Hydration

The consistency of cow milk is low when compared to buffalo milk due to lesser quantity of milk solids in it. It is therefore sometimes denoted as watery milk. As 90% of the milk is water, cow milk helps in hydrating the body.

The verdict

Having noticed the comparison between these two types of milk, you may naturally wonder which one you should go for. Your choice will depend on your existing dietary requirements and the state of your body. It will depend on one’s individualistic needs, for example if a person has poor digestive ability, he might opt for cow milk whereas a person who needs more of protein might opt for buffalo milk. Thus the decision can be taken after carefully scrutinising your present condition, diet, nutritional needs and personal taste.

The doctors and health experts at Zilaxo Advanced Pain Solution also fully support the consumption of cow milk and buffalo milk on the basis of your individualistic needs.

We at Zilaxo Advanced Pain Solution are confident of our unique treatment plan. We have received thousands of enthusiastic reviews and testimonials from our patients that Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy work together to rid one of pain in an effective and affordable manner. To avail of our services or to give your valuable feedback, call us at 1800 419 6607 (Toll free) or message us on WhatsApp at +91 98304 26607.

By Dr. Shabtab Khalid

Courtesy - Zilaxo Advanced Pain Solution

www.zilaxo.org