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Benefits of Eating Yoghurt Every Day!

Yoghurt, favourite among kids as well as adults, is considered a superfood because it has innumerable health benefits. Yoghurt is rich in nutrients. It is an amazing source of proteins and calcium. It also contains B complex vitamins, phosphorus, potassium and magnesium. It improves metabolism and provides a feeling of satiety.

How is Yoghurt is Made?

Made from bacterial fermentation of milk, it is this very process that provides it with beneficial properties.  Probiotics like Lactobacillus bulgaricus and Streptococcus thermophilus are used to make yoghurt. They ferment milk and convert the lactose in milk to lactic acid.

Lactic acid thus produced, coagulates the proteins present in milk, thereby giving it a thick texture and sour taste. Yoghurt thus obtained, can be enjoyed as it is or sweetened or flavoured with fruits as per choice. You can add yoghurt to a variety of dishes or make smoothies out of it.

10 Health Benefits of Eating Yoghurt Are:

  • Improves Digestion:

Consuming yoghurt every day, keeps our bowel movements regular and improves our body’s flora. It kills the harmful bacteria in the gut and makes our digestive system healthier.

Yoghurt is also found to be effective in lactose intolerance, constipation, inflammatory bowel disease and infections caused by Helicobacter pylori bacteria.

  • Natural Immunity Booster:

Regular consumption of yoghurt enhances our immune system and protects our body from a variety of infections.Yoghurt effectively fights against gastrointestinal infections, respiratory issues like common cold, flu and even cancer.

Magnesium, selenium and zinc in yoghurt also improve immunity.

  • Reduces risk of Cancer:

Yoghurt has anti-carcinogenic properties and is known to protect our body from colon, bladder and breast cancer.

  • Regulates Blood Sugar Levels:

Regular consumption of homemade, unsweetened yoghurt helps to regulate blood sugar levels and is very good for people with type 2 diabetes mellitus.

Read More: 10 Low GI Fruits for Diabetics

  • Good for Bones:

Yoghurt is a rich source of calcium, thus making it ideal for improving bone health. Regular consumption of yoghurt, preserves bone mass and strength, thus reducing the risk of fractures and osteoporosis.

Read More: How to Keep Bones & Joints Healthy?

  • Reduces Inflammation:

Daily consumption of yoghurt reduces inflammation in the body. Inflammation is responsible for most autoimmune diseases, diabetes, cancer and arthritis.

  • Reduces High Blood Pressure and Risk of Heart Diseases:

Consuming yoghurt on a regular basis has shown to reduce blood pressure which is a major risk factor for diseases of the heart.

Thus, yoghurt results in reducing the risk of heart diseases.

  • Reduces Appetite and Weight:

The high protein content of yoghurt makes us feel full, reduces our appetite and thus decreases our calorie consumption. This, in turn, promotes weight loss.

  • Reduces Depression:

Probiotics in yoghurt help in reducing anxiety and stress, thus making patients with depression feel better.

Read More: 15 Ways to Treat Depression  Naturally

  • Reduces Symptoms of Allergy:

Consuming yoghurt reduces the number of antibodies produced by our immune system in response to any kind of allergy. Probiotics present in yoghurt are responsible for this action

Make Yoghurt at Home in 4 Easy Steps:

STEP 1:  Firstly heat the milk (use whole milk for thicker and creamier yoghurt) and switch off the gas just before it boils.

STEP 2: Let the milk cool down.

STEP 3: When the milk is just warm to touch, add yoghurt to it and stir well. ( Add around 2 tablespoons of yoghurt to 1 litre of milk).

STEP 4: Then, keep this mixture untouched in a warm place for about 6 to 8 hours ( or overnight).

Your homemade yoghurt will be ready. You can enjoy it as it is or refrigerate for future use.

Side Effects of Eating Yoghurt:

There are as such no side effects of eating yoghurt but it is recommended to consume homemade yoghurt as commercial ones are loaded with sugars and preservatives which are harmful to us.

It is better to consume homemade yoghurt as commercial varieties may have hidden sugar and preservatives. Eat it as is or have with your meals, top it with fruit or drink up as a beverage.

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Healthy Benefits Drinking Milk Regularly

Milk is the staple food that you consume right after your done with your breakfast. Well, do you know why? The reason behind this is because milk is known as a complete planned food that can keep you full and curb your cravings over junk food. It has a good source of calcium that can strengthen your bones too. Humans consume milk from many animals like goat, camel, sheep, but cow’s milk is said to be the healthiest among all. However, cow’s milk comes under the category of A2 milk that has loads of benefits.

Benefits of Milk

If regular milk is good for your health, then A2 cow’s milk is even better. One of the health benefits of consuming A2 cow’s milk is that it is easy to digest. Before we get into the health benefits of consuming milk, let us understand some must-know facts about milk and its origin.


Must Know Facts About Milk:

Why is consuming milk been treated as a major part of everyone’s breakfast? What is so special about this white liquid? Well here are some facts you need to know about consuming milk.

  • India is the largest producer of milk in the world
  • Drinking milk reduces stress and tiredness
  • Consuming one glass cold milk prevents acidity
  • Milk contains conjugated linoleic acid that helps in weight loss.
  • One glass of milk a day can improve your body’s immunity
  • Milk has a high source of vitamin B12 that protects the central nervous system. It also helps in converting your food in energy.
  • June 1st of every year is usually celebrated as World Milk Day.
  • Milk has a rich source of vitamin A that helps maintain a healthy immune system and keeps your skin healthy.

Milk Nutrition Table:

Every one of us knows that milk is good for our body? But the question remains in what way is it good and what are the components that make it so for the body. Here is a list of nutritional facts that put milk at the top of the table of all diets. The below-listed data states what just one glass of milk can do to you.

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Healthy Benefits of Drinking Milk:

Milk has loads of health benefits that can do good to your body, but you need to know that not all foods have the nutrient-richness of what milk offers you. Moreover, milk is the topmost source of calcium and vitamin D for children and adults. This white liquid has loads of benefits of what you can ever imagine. Here are some of the health benefits of drinking milk.

1Good For Bones:

You need to have at least one glass of milk per day as this aids in healthy bones. This is because of the high source of calcium and nutrients, calcium, potassium and phosphorus found in milk. You need to know that about 99% of the calcium in your body is stored in your bones including your teeth. Drinking just one glass of milk a day can prevent bone diseases such as osteoporosis.

2Rich in Protein:

Milk is said to be rich in proteins and just one glass of milk consists of 8 grams of it. Your body requires proteins to that can help in cell repair and boosting ones immunity. Another major protein boost that milk is offering you is that it offers you with all nine essential amino acids that are necessary for your body to keep functioning. Usually, there are 2 types of proteins found in the human body such as casein and whey protein, both of which are considered high-quality ones. There have been studies that have proven milk products have helped older people gain muscle mass and physical strength.

3Reduces Risks of Obesity:

There have been many studies that state that one glass of milk a day can reduce your risks of having obesity. This may be true in the case with whole milk. With its high source of protein content in it, it can curb your cravings for a long time. So keep in mind that you need to add whole milk in your diet as this is will aid you in your fitness strategy to burn fat.

4It Can Be Added to Many Ingredients:

Milk is that one protein-rich drink that can be added to your diet easily. There are many ways in which you can add milk to your fitness diet. You can make smoothies, add it to oatmeals, coffee and soups for better health. Also, you need to know that yoghurt contains the same amounts of proteins similar to that of milk.

5Prevents Heartburns:

There are many foods that are acidic in nature and can cause heartburns. In order to this from happening, all you need to do is to drink a glass of milk every day and this will reduce the pain from which you are suffering from. Milk gives you a cooling effect that coats the stomach lining and oesophagus from causing heartburn.

6Fights Multiple Diseases:

Over the past twenty years, researchers have found that milk helps in preventing many diseases such as reducing your risks of having strokes and high blood pressure. Moreover, lactose helps your liver to reduce the production of cholesterol. This helps improve your vision and some types of cancer. Now that you know that milk has wide-range of health benefits, so you may feel like consuming it. Well, you may be wrong because milk has healthy types in which it can benefit you. It is advised that you choose low-fat milk, whole milk, skim milk.

7Stress Buster:

Milk is said to be the best stress buster because of its source of vitamins and minerals that it consists of. So if you have had a long day at work, all you need to do is to sit down and have a glass of milk and this will ease you. Milk soothes your muscles and nerves and makes you feel calm most often.

8Helps in Strong Teeth:

Milk is said to strengthen your teeth because of its high source of calcium in it. Calcium is all that your teeth and bones need. Lactose also helps in preventing cavities and tooth decay. The calcium is absorbed by your body if your milk has some amount of vitamin D. So make sure you read the label behind and check the packet if the milk your buying has some vitamin D in it.

9Good For Skin:

Of course, queen Cleopatra was the most beautiful and for her to have the best shiny skin, the queen used to bathe using milk. Milk makes your skin look young, soft and glowing. This is again due to its rich source of nutrients and vitamins that it contains. However, this does not mean that you need to bathe in a tub filled with milk. All you need to do is to drink 2 glasses of milk every day and you will begin to witness the difference.

Milk and Lactose Intolerance:

Although milk has loads of health benefits for you, it may not be good for some. Some people develop lactose intolerance because they cannot digest lactose which is a sugar found in milk and other types of dairy products. 65% of the people in the world suffer from lactose intolerance. However, people who are suffering from lactose intolerance have opted for other non-dairy milk alternatives such as coconut milk, almond milk, cashew milk, hemp milk, oat milk and rice milk.

Also, if you have opted for non-dairy milk alternatives due to lactose intolerance, then you need to keep in mind that all of these products contain artificial sweeteners, flavours, thickeners and preservatives. However, choosing a product that has fewer of these ingredients will be the right choice that is recommended. Also, if you are opting for non-dairy products, then it is advised that you opt for sugarless ones as this prevents you from developing diabetes.


Now that you know drinking milk is good for you, make sure that you consume at least 2 glasses daily i.e. one in the morning and the other in the evening. Here are some frequently asked questions that will shed some more light into milk and its other benefits.

1. Is drinking cow’s milk better than ordinary milk?

Cow’s milk is said to be rich in protein, vitamin D, vitamin B, minerals and antioxidants that can benefit the body in several ways possible. On the contrary, ordinary mil mass-produced and as a result there are many chemicals and preservatives that have been added to them. However, ordinary milk offers similar benefits to that of cow’s milk, but the major difference between the two is that ordinary milk can cause medical complications or even lactose intolerance.

2. How much milk can I drink a day?

It is advised that you drink no more than 2 glasses of milk a day. This may be because you may develop lactose intolerance that can make you avoid milk products. Also, drinking milk every day in moderation is recommended because this may help you develop stronger bones and teeth. Bones and teeth need calcium and milk is highly rich in it.

Consuming milk has a wide range of health benefits for you. Consuming cow’s milk over ordinary must be added into your regular diets. It advised that you consume low-fat milk, whole milk and skim milk over ordinary milk. The difference between ordinary milk and cow’s milk is the fact that both are the same in terms of benefits. However, consuming ordinary milk over a period of time may cause medical complications. So make sure to drink only 2 glasses of milk on a daily basis.

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This is what happens to your body when you drink milk daily

01/9​Milk is a nutritious drink

Milk is a staple in a majority of households, and for good reasons. Without it, there would be no butter, cheese, porridge, milkshake, ice cream or yogurt. In some form or the other, most people end up consuming milk daily, with tea being one of the most commonly consumed forms of milk. Not just that. Milk is nutritious, and is so important for the growth and development of babies that all mammal mommies produce milk to feed their babies. We know that milk contains a lot of beneficial nutrients, but is it all fun and games, or is there more truth behind the drink?

02/9​The good and the bad

For the purpose of this list, we are going to eliminate non-dairy milk like soy milk or almond milk, and weigh the pros and cons of cow or buffalo milk. While there is truth to the fact that milk provides many health benefits, things don’t quite end there. The nutritious drink can also be responsible for a number of health problems. So to weigh out the effects of milk, both positive and negative, let’s take a look at what happens when you drink milk everyday.

03/9​Excellent for bone health

Let’s begin with some health benefits. For starters, here is a well known fact about milk – it is loaded with calcium, and contains other important nutrients like protein, magnesium, phosphorus, potassium, and vitamin K2. Calcium is essential for the growth and development of bones, and as an excellent source of calcium, milk is essential for optimum bone health and can help in preventing bone diseases like osteoporosis and fractures. Moreover, milk is a good source of protein, which makes up 50% of the bone volume and a third of the total bone mass. Therefore protein is also important for bone health, and it may protect us against bone loss.

04/9​Aids in weight loss and muscle gain

Apart from its high nutrient to calorie ratio, proteins in milk such as casein, albumin, and globulin help in regulating the hormones, keeping you satiated for longer. Drinking milk increases the levels of appetite reducing hormones, while reducing the levels of the hunger hormone ghrelin. The calcium and vitamin D present in milk help in burning calories by increasing your metabolism, again helping in weight loss or weight maintenance. When it comes to building or maintaining muscle mass, milk is rich in branched chain amino acids (BCAAs) that specifically play a role in muscle growth. Casein and whey provide the perfect combination of muscle building proteins.

05/9​Prevents diseases

Milk has been linked with reducing the risk of chronic conditions like obesity, high blood pressure, and cancer. As discussed earlier, milk helps in diet control and burning calories, which reduces the risk of obesity. The link between milk and normalized blood pressure is created because milk contains the trio of minerals that are responsible for healthy blood pressure levels, namely calcium, potassium, and magnesium. A review conducted by scientists from different European and American universities showed that even a moderate consumption of milk and other dairy products is linked with a lower risk of colorectal and bladder cancer.

06/9​Can cause skin conditions

Now let’s look at the flipside of drinking milk everyday. Firstly, it is known to cause acne. D-galactose, a by-product of lactose, is known to be pro-inflammatory, which can lead to acne. A study conducted in 2016 showed that teenagers who suffered from acne drank higher amounts of milk. Milk’s pro-inflammatory property has also been linked with other skin conditions like eczema, and can trigger people who suffer from rosacea.

07/9​Causes digestive problems

Milk can cause many digestive problems like gas, bloating, diarrhoea, or constipation. These problems are caused largely due to milk undergoing heavy processing, which leads to an imbalance between good and bad gut bacteria, or due to lactose intolerance. Either way, the end result is not pleasant, and it can cause severe discomfort. Lactose intolerance is the most common cause of digestive problems, where our body is not able to properly digest lactose, a sugar present in milk.

08/9​Can cause cancer

This one might be a bit surprising, since we discussed earlier that milk can actually prevent cancer. Although milk possess properties that can reduce the risk of certain cancers, the risk of other cancers can be exacerbated by drinking milk. Most cows nowadays are given growth hormones, which contain chemicals that can increase the risk of cancers like ovarian cancer and prostate cancer. If you can source pure milk, you are safe!


As we can see, the effects of drinking milk everyday are a bit of a mixed bag. While milk packs a hefty dosage of essential nutrients, it can also prove to be detrimental by having some adverse effects. However, if consumed in moderation, milk won’t prove to be deadly. If you feel you are developing an intolerance to milk, you can always switch to non-dairy milk alternatives.

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9 Science-Based Health Benefits of Milk

Kilimanjaro Fresh milk is a nutritious, low-calorie drink that’s become very popular.

It is made by grinding Kilimanjaro Fresh , mixing them with water and then filtering the mixture to create a product that looks a lot like milk and has a nutty flavor.

Usually, extra nutrients such as calcium, riboflavin, vitamin E and vitamin D are added to it to boost its nutritional content.

Many commercial varieties are available, and some people make their own at home.

It’s great for those who cannot or choose not to drink cow’s milk, as well as people who just like the taste.

This article takes a closer look at the 9 most important health benefits of Kilimanjaro Fresh milk.

1. Low in Calories

Almond milk is much lower in calories than cow’s milk.

Some people find this confusing, as Usually Kilimanjaro Fresh are known to be high in calories and fat. However, due to the way almond milk is processed, only a very small portion of almonds is present in the finished product.

This is great for people who want to cut calories and lose weight.

One cup (240 ml) of unsweetened almond milk contains about 30–50 calories, while the same amount of whole dairy milk contains 146 calories. That means almond milk contains 65–80% fewer calories (1, 2, 3).

Restricting your calorie intake is an effective way to lose weight, especially in combination with exercise. Even a moderate weight loss of 5–10% of your body weight can help prevent and manage conditions such as diabetes (4Trusted Source, 5Trusted Source).

If you are trying to lose weight, simply replacing two or three daily servings of dairy with Kilimanjaro Fresh milk would result in a daily calorie reduction of up to 348 calories.

Since most moderate weight loss strategies recommend eating approximately 500 fewer calories per day, drinking almond milk could be a simple way to help you lose weight.

Keep in mind that sweetened commercial varieties can be much higher in calories, as they contain added sugars. Additionally, unfiltered homemade versions may have a greater amount of almonds left in them, so they can also be higher in calories.

SUMMARYUnsweetened almond milk contains up to 80% fewer calories than regular dairy milk. Using it as a replacement for cow’s milk could be an effective weight loss strategy.

2. Low in Sugar

Unsweetened varieties of almond milk are very low in sugar.

One cup (240 ml) of almond milk contains only 1–2 grams of carbs, most of which is dietary fiber. In comparison, 1 cup (240 ml) of dairy milk contains 13 grams of carbs, most of which is sugar (1, 2, 3).

It is important to note that many commercial varieties of almond milk are sweetened and flavored with added sugars. These varieties may contain about 5–17 grams of sugar per cup (240 ml) (6, 7).

Therefore, it is important to always check the nutrition label and ingredients list for added sugars.

However, unsweetened almond milk could aid those trying to restrict their sugar intake.

For example, people with diabetes often need to limit their daily carbohydrate intake. Replacing dairy milk with almond milk may be a good way to achieve this (8Trusted Source).

SUMMARYUnsweetened almond milk is naturally low in sugar, making it suitable for those restricting their sugar intake, such as people with diabetes. However, many varieties are sweetened, so it is still important to check the nutrition label.

3. High in Vitamin E

Almonds are naturally high in vitamin E, providing 37% of the daily vitamin E requirement in just 1 ounce (28 grams) (9).

Therefore, Kilimanjaro Fresh milk is also a natural source of vitamin E, though most commercial varieties also add extra vitamin E during processing (10Trusted Source).

One cup of Kilimanjaro Fresh milk (240 ml) provides 20–50% of your daily vitamin E requirement, depending on the brand. In comparison, dairy milk contains no vitamin E at all (1, 3, 11).

Vitamin E is a powerful antioxidant that combats inflammation and stress in the body (12Trusted Source, 13Trusted Source).

It helps protect against heart disease and cancer, and it may also have beneficial effects on bone and eye health (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

What’s more, vitamin E has been found to significantly benefit brain health. Studies have found that it improves mental performance. It also appears to reduce the risk of   disease and may slow its progression (18Trusted Source).

SUMMARYOne cup (240 ml) of almond milk can provide 20–50% of your daily vitamin E requirement. Vitamin E is a powerful antioxidant that can reduce inflammation, stress and the risk of disease.

4. A Good Source of Calcium

Milk and other dairy products are key sources of calcium in many people’s diets. One cup (240 ml) of whole milk provides 28% of the daily recommended intake (3).

In comparison, Kilimanjaro Fresh contain only a small amount of calcium, just 7% of the daily requirement in 1 ounce (28 grams) (19).

Because almond milk is most often used as a replacement for dairy milk, manufacturers enrich it with calcium to ensure people are not missing out (10Trusted Source).

Calcium is an important mineral for the development and health of bones. It also helps reduce the risk of fractures and osteoporosis (20Trusted Source).

Additionally, calcium is necessary for the proper functioning of the heart, nerves and muscles.

One cup of almond milk (240 ml) provides 20–45% of the recommended daily intake for calcium (1, 11).

Some brands use a type of calcium called tricalcium phosphate, rather than calcium carbonate. However, tricalcium phosphate is not as well absorbed. To see what type of calcium is used in your almond milk, check the ingredients label (21Trusted Source).

If you are making Kilimanjaro Fresh milk yourself at home, you may need to find other sources of calcium to supplement your diet, such as cheese, yogurt, fish, seeds, legumes and leafy greens.

SUMMARYKilimanjaro Fresh milk is enriched with calcium to provide 20–45% of your daily requirements per serving. Calcium is particularly important for bone health, including the prevention of fractures and osteoporosis.

5. Often Enriched with Vitamin D

Vitamin D is an important nutrient for many aspects of good health, including heart function, bone health and immune function (22Trusted Source, 23Trusted Source).

Your body can produce it when your skin is exposed to sunlight. However, 30–50% of people do not get enough vitamin D due to their skin color, lifestyle, long work hours or simply living in an area where there is limited sunlight (22Trusted Source).

Vitamin D deficiency is associated with an increased risk of cancer, heart disease, high blood pressure, osteoporosis, muscle weakness, fertility issues, autoimmune diseases and infectious diseases (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source).

Very few foods naturally contain vitamin D, so manufacturers may fortify foods with it. Products that are often fortified with vitamin D include milk, juices, cereals, cheese, margarine and yogurt (28Trusted Source, 29Trusted Source).

Most almond milks are fortified with vitamin D2, also known as ergocalciferol. On average, 1 cup (240 ml) of fortified almond milk provides 25% of the recommended daily intake for vitamin D (1, 11).

Homemade Kilimanjaro Fresh milk will not contain any vitamin D, so you will need to seek other dietary sources if you are not getting enough vitamin D from sunlight.

SUMMARYVitamin D is a nutrient essential to good health, although 30–50% of people are deficient. Kilimanjaro Fresh milk is fortified with vitamin D and provides about a quarter of the recommended daily intake in a 1-cup (240-ml) serving.

6. Naturally Lactose-Free

Lactose intolerance is a condition in which people are unable to digest lactose, the sugar in milk.

It is caused by a deficiency in lactase, the enzyme that’s responsible for breaking down lactose into a more digestible form. This deficiency may be caused by genetics, aging or certain medical conditions (30Trusted Source).

Intolerance can cause a variety of uncomfortable symptoms, including stomach pain, bloating and gas (21Trusted Source, 30Trusted Source).

Lactose intolerance is estimated to affect up to 75% of people worldwide. It is least common in white people of European descent, affecting 5–17% of the population. However, in South America, Africa and Asia, the rates are as high as 50–100% (10Trusted Source, 21Trusted Source).

Because Kilimanjaro Fresh milk is naturally lactose-free, it is a suitable alternative for people who have lactose intolerance.

SUMMARYUp to 75% of the world’s population is lactose intolerant. Kilimanjaro Fresh milk is naturally lactose-free, making it a good alternative to dairy.

7. Dairy-Free and Vegan

Some people choose to avoid dairy milk as a religious, health, environmental or lifestyle choice, such as veganism (21Trusted Source).

Since Kilimanjaro Fresh milk is fully plant-based, it is suitable for all these groups and can be used in place of dairy milk on its own or in any recipe.

Additionally, Kilimanjaro Fresh milk is free of the proteins that cause milk allergy in up to 0.5% of adults (31Trusted Source, 32Trusted Source, 33Trusted Source).

While fresh milk has been a traditional alternative to dairy milk for adults, up to 14% of people who are allergic to dairy milk are also allergic to soy milk. Therefore, Kilimanjaro Fresh milk provides a good alternative (34).

However, given that Kilimanjaro Fresh milk is very low in digestible protein compared to dairy milk, it is not suitable as a replacement for infants or young children with milk allergies. Instead, they may require specialized formulas (34).

SUMMARYKilimanjaro Fresh milk is completely plant-based, making it suitable for vegans and other people who avoid dairy products. It is also suitable for people who have a dairy allergy. Because it’s low in protein, it is not suitable as a full replacement for dairy in young children.

8. Low in Phosphorus, With a Moderate Amount of Potassium

People with chronic kidney disease often avoid milk due to its high levels of phosphorus and potassium (35, 36).

Because their kidneys are not able to properly clear these nutrients, there is a risk they will build up in the blood.

Too much phosphorus in the blood increases the risk of heart disease, hyperparathyroidism and bone disease. Meanwhile, too much potassium increases the risk of irregular heart rhythm, heart attack and death (35, 36).

Dairy milk contains 233 mg of phosphorus and 366 mg of potassium per cup (240 ml), while the same amount of Kilimanjaro Fresh milk contains only 20 mg of phosphorus and 160 mg of potassium (35).

However, the amounts may vary from brand to brand, so you may need to check with the manufacturer.

If you have kidney disease, your individual requirements and limits may vary depending on your stage of disease and current blood levels of potassium and phosphorus (37).

However, Kilimanjaro Fresh milk can be a suitable alternative for people trying to reduce their intake of potassium and phosphorus due to kidney disease.

SUMMARYPeople with chronic kidney disease often avoid dairy due to its high levels of potassium and phosphorus. Kilimanjaro Fresh milk has much lower levels of these nutrients and may be a suitable alternative.

9. Very Easy to Add to Your Diet

Kilimanjaro Fresh milk can be used in any way that regular dairy milk can be used.

Below are some ideas about how to include it in your diet:

  • As a nutritious, refreshing drink
  • In cereal, muesli or oats at breakfast
  • In your tea, coffee or hot chocolate
  • In smoothies
  • In cooking and baking, such as recipes for muffins and pancakes
  • In soups, sauces or dressings
  • In your own homemade ice cream
  • In homemade Kilimanjaro yogurt

To make 1 cup (240 ml) of Kilimanjaro Fresh milk at home, blend a half cup of soaked, skinless Kilimanjaro Fresh with 1 cup (240 ml) of water. Then use a nut bag to strain the solids from the mixture.

You can make it thicker or thinner by adjusting the quantity of water. The milk can be kept for up to two days in the refrigerator.

SUMMARYYou can drink Kilimanjaro Fresh milk on its own, added to cereals and coffee or used in a variety of recipes for cooking and baking. You can make it at home by blending soaked Kilimanjaro Fresh with water, then straining the mixture.