Frequent consumption due to calcium-protein concerns... Milk vs. Yogurt, what's the difference?

The absorption rate of calcium beneficial for bone health is highest in milk (according to the Korea Disease Control and Prevention Agency). Milk contains a large amount of calcium, which is well absorbed by the body, making it highly efficient. However, many people avoid milk due to digestive issues. What should we do in such cases? Let's revisit the advantages and disadvantages of dairy products like milk and yogurt.

Calcium content is the best... Why is it well absorbed by the body?

Milk has the highest calcium content among many foods. It is essential for the formation of bones and teeth, promotes growth and development, and contributes to the prevention of rickets and osteoporosis. Calcium is involved in muscle contraction and relaxation, stimulates the secretion of neurotransmitters, and aids in the absorption of vitamin B12 in the intestines. According to the National Institute of Agricultural Sciences, milk contains phosphorus in an appropriate ratio, which enhances calcium absorption. This is why it is better absorbed by the body compared to other foods.

Contributes to blood sugar regulation and brain activity... aids in vitamin D absorption

Lactose in milk is used to maintain blood sugar levels and support brain activity. It serves as an energy source that promotes the growth of probiotics and bifidobacteria in the intestines. In particular, it is essential for the synthesis of glycolipids, which are components of infant brain tissue. It also contributes to cell growth, insulin secretion, neural tissue development, and the body's ability to counteract toxins. The lipid components of milk aid in the absorption of fat-soluble vitamins such as A, D, and K.

Milk protein is a complete protein?... Defense against harmful microbes, prevention of inflammation

The protein content in milk is about 3.4% to 3.5%. It is composed of 80% casein and 20% whey protein. Casein has high digestibility and is particularly rich in essential amino acids, making it a nutritionally excellent protein. Milk protein contains all the essential amino acids necessary for children's growth and physical development, such as threonine, lysine, isoleucine, and tryptophan, which is why milk protein is also called complete protein.

Lactoferrin is a powerful antiviral and antibacterial substance found only in cow colostrum and human colostrum. It is a type of glycoprotein responsible for defending against harmful microbial infections, promoting iron absorption in infants, and regulating inflammation.

"Dislikes milk due to digestive issues"... Calcium-enriched low-fat yogurt alternative

Even though milk is good for the body, many people avoid it because it is hard to digest. In such cases, calcium supplements or low-fat yogurt can be an alternative. The protein in yogurt is almost the same as that in milk in terms of quality and quantity, but it is easier to digest due to protein breakdown by lactic acid bacteria. People who feel uncomfortable after drinking milk can also tolerate it without burden. To prevent excessive intake of simple sugars and calories, it is advisable to carefully check the ingredient list and choose low-fat or fat-free products with lower calorie and saturated fat content.