Health benefits of milk

Health benefits of milk

Sources of milk and milk products include cows, sheep, camels, goats, and many others. Milk alternatives include soy milk, almond milk, flax milk, coconut milk, and hemp milk.

Milk’s healthfulness depends on the individual and the type of milk they consume.

Pasteurized milk that is high in protein, low in fat, and free from unnecessary additives can be healthful for many people.

On the other hand, some flavored milks contain as much sugar as a can of soda. These are not a healthful choice.

Present day cow’s milk is not a single product. It can be fresh or long life, fat free, lactose free, fortified with added omega-3s, hormone free, organic, or raw, among other options.

Nutrition

The nutritional breakdown of milk depends on the fat content and whether or not the manufacturer has enriched it. Nowadays, many manufacturers in the United States fortify their milk products with extra vitamins.

One 244 gram (g) cup of whole milk with 3.5% to 3.8% fat containsTrusted Source:

149 calories

7.9 g of fat

7.7 g of protein

12.3 g of sugars

276 milligrams (mg) of calcium

205 mg of phosphorus

322 mg of potassium

3.2 micrograms (mcg) of vitamin D

Meanwhile, one 244 g cup of nonfat or skim milk containsTrusted Source about:

83 calories

0.2 g of fat

8.2 g of protein

12.4 g of sugars

298 g of calcium

246 mg of phosphorus

381 mg of potassium

2.9 mcg of vitamin D

Both types of milk also provide choline, magnesium, vitamin A, riboflavin, vitamin B-6, vitamin B-12, folate, and many other nutrients.

Calcium

Calcium has many functions in the body, including:

developing and maintaining healthy bones and teeth

helping with blood clotting and wound healing

maintaining normal blood pressure

controlling muscle contractions, including the heartbeat

It may also help reduce the risk of some types of cancer, according to the Office of Dietary SupplementsTrusted Source (ODS).

Vitamin D helps the body absorb calcium more effectively. Therefore, pairing calcium-rich foods with a source of vitamin D can increase levels of both nutrients.

The National Institutes of HealthTrusted Source (NIH) recommend that people aged 19–50 aim to consume around 1,000 mg of calcium each day, rising to 1,200 mg for women aged 51 and over and men aged 71 and over.

Learn more about calcium and why we need it here.

Choline

Choline is an important nutrientTrusted Source that helps with muscle movement, mood, and memory.

Low levels of choline can lead to:

muscle damage

liver damage

nonalcoholic fatty liver disease

The body can make most of the choline it needs, but some must come from dietary sources, such as milk, yogurt, and cottage cheese.

Potassium

Potassium can help reduce the risk of:

stroke

heart disease

high blood pressure

loss of muscle mass

loss of bone mineral density

kidney stones

The American Heart AssociationTrusted Source (AHA) recommend consuming 4,700 mg of potassium per day. Combining this with a low sodium intake can help prevent high blood pressure.

Learn more about potassium here.

Vitamin D

Vitamin D is important for the formation, growth, and repair of bones. It also plays a key role in calcium absorption and immune function. In the U.S., most manufacturers fortify milk with vitamin D.

Low vitamin D levels may increase the risk of osteoporosis (brittle bones), osteomalacia, and rickets.

Vitamin D is also associatedTrusted Source with boosting the immune system, improving heart health, and protecting against cancer.

The ODS recommend an intake of 15 mcgTrusted Source per day for people aged 1–70 years, rising to 20 mcg per day after the age of 71.

The best source of vitamin D is sun exposure. Very little vitamin D occurs naturally in foods. However, some manufacturers fortify certain foods, such as milk products, with vitamin D.

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