Besides choosing healthy foods for breakfast, it is also important to determine what drinks are good for consumption in the morning. There are various drinks that can be served for breakfast. Starting from coffee and tea, milk, to orange juice. However, for those of you who are sensitive to caffeine, the choice might fall on drinking oranges or drinking milk at breakfast.
Then you might be wondering, between drinking oranges and drinking milk, which one is healthier and beneficial for the body?
Most people choose to drink milk for breakfast
Milk is a source of animal protein that is very good for consumption, especially for pregnant women, nursing mothers, and children over one year of age. Because milk is a nutrient-dense drink because it contains almost all the nutrients needed by the body.
A glass of milk weighing 100 grams contains 61 calories; 3.2 grams of protein; 4.8 grams of carbohydrates; and 3.3 grams of fat. When you drink a glass of milk, that means you have fulfilled 20 percent of your protein needs and 30 percent of your daily calcium needs.
Reporting from the Prevention page, a recent study found that people who drink milk in the morning tend not to overeat at lunch. This is because the protein content in milk causes the stomach to feel full longer. In addition, the calcium content in milk can help regulate hormones that control weight.
Besides various goodness in milk, there are some things that you also need to be aware of. Milk has a saturated fat content that can increase the risk of heart disease. Not only that, saturated fat in milk contributes to obesity-related diseases, one of which is diabetes. Then you should drink milk to taste, no need to overdo it.
Can you drink orange in the morning?
Drinking orange juice is the most popular way to eat oranges, so it is chosen as a drink at breakfast. Citrus fruits contain various types of vitamins, minerals, and high antioxidants which are good for protecting the skin from sun damage.
A glass of 248 grams of orange juice contains 112 calories; 1.7 grams of protein; 0.5 gram of fat; 25.8 grams of carbohydrates; and 165 percent vitamin C. This means that when you consume a glass of pure orange juice (or squeezed orange juice) per day, your daily vitamin C needs are sufficient.
Just like other drinks, orange juice also has certain risks for health. Drinking too much orange juice can cause damage to the enamel. Research conducted by Yanfeng Ren, DDS, Ph.D., a lecturer from the Rochester Eastman Institute for Oral Health found that the acid content in orange juice can erode tooth enamel by 84 percent when consumed every day for five days.
So choose which one, drink orange or milk?
Basically, milk or oranges can complement your healthy breakfast menu, although they still cannot replace nutrients from food. According to Dr. Ren, drinking milk at breakfast is considered better than drinking squeezed orange or orange juice.
This is because milk contains more calcium which is good for dental health, especially for strengthening tooth enamel from damage. Milk also contains antioxidants which are also found in orange juice. It's just that, low-fat milk (organic milk) contains 75 percent more antioxidant beta-carotene, 50 percent more vitamin E, 70 percent more omega-3 fatty acids, and 2 to 3 times more antioxidants lutein and zeaxanthin which help maintain eye health.
If you really want to eat oranges, you should eat the fruit directly, without first squeezing or juicing. This does not mean you should not consume orange juice, huh. You may, how come, occasionally drink orange juice at breakfast. However, rinse your mouth immediately with water after you finish drinking oranges to prevent damage to tooth enamel.
Besides that, don't rush brushing your teeth after drinking oranges. Directly brushing your teeth after drinking oranges can further erode the soft enamel layer. So, wait about 30 minutes first so that the saliva in your mouth works and help harden your teeth. Then you must brush your teeth properly to maintain dental and oral health.
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