Health benefits of milk

Milk and bone health

Calcium is an essential nutrient for strong bones and teeth, muscle movement, and nerve signals. Health authorities recommend getting enough calcium to help prevent bone fractures and osteoporosis.

Milk offers a rich source of calcium. Manufacturers fortify cow’s milk with vitamin D, another nutrient that benefits bone health.

While calcium is important, not all studies agree that milk is good for preventing osteoporosis or fractures, as a 2019 review discusses. Due to this discrepancy, scientists still need to do more research.Milk and heart health

Milk is a source of potassium, which can help the blood vessels dilate and reduce blood pressure.

Getting more potassium while also reducing sodium (salt) intake can lower blood pressure, reducing the risk of heart disease and stroke.

Many people in the U.S. do not get their recommended daily requirementTrusted Source for potassium of 3,400 milligrams (mg) in males and 2,600 mg for females.

Other potassium-rich foods besides milk include:

dried apricots

oranges

potatoes

tomatoes

lima beans

spinach

bananas

prunes

yogurt

Cow’s milk also contains a high amount of saturated fat and cholesterol, which can increase the risk of heart disease, so people should eat dairy in moderation.Milk and cancer

Milk contains calcium and vitamin D, two nutrients that may help protect against cancer.

Calcium may protectTrusted Source the gut lining to reduce the riskTrusted Source of colon cancer or rectum cancer. However, research has linked too much calciumTrusted Source with prostate cancer.

Vitamin D might play a role in cell growth regulation. It may helpTrusted Source protect against colon cancer, and possibly prostate and breast cancer. However, research has also linked high vitamin D levels to an increased risk of pancreatic cancer.

Many factors affect cancer risk. Likewise, cancer can take a long time to develop, so it is difficult to study its causes and risk factors.

Scientists still need more long-term research to establish the facts with any certainty.Milk and depression

Adequate vitamin D levels supportTrusted Source the production of serotonin, a hormone people associate with mood, appetite, and sleep.

Research, including a 2020 reviewTrusted Source, has linked vitamin D deficiency with clinical depression.

Manufacturers often fortify cow’s milk and plant milk with vitamin D.

Milk and muscle building

Cow’s milk helps baby cows grow fast, so it makes sense that cow’s milk can aid muscle growth. Cow’s milk is a rich source of high quality protein, containing all essential amino acids.

Whole milk is also a rich source of energy in the form of saturated fat, which can prevent muscle mass from being used for energy.

Low fat milk can provide the benefits of milk while supplying less fat.Milk and osteoarthritis

Osteoarthritis of the knee currently has no cure, but researchers say they have linked drinking milk every day to reduced progression of the disease.

Their research appeared in the American College of Rheumatology journal Arthritis Care & ResearchTrusted Source.

Nutrition: Milk and milk alternatives

According to the Dietary Guidelines for Americans 2015–2020Trusted Source, the dairy group includes cow’s milk and soy milk. The group contains the following key nutrients:

calcium

phosphorus

vitamin A

vitamin D (in fortified products)

riboflavin

vitamin B-12

protein

potassium

zinc

choline

magnesium

seleniumThe nutritional breakdown of milk depends on the fat content.

A 100-gram (g) serving of whole milk with 3.25% fat containsTrusted Source:

61 calories

4.8 g of carbohydrate

3.25 g of fat

3.15 g of protein

A 100-g serving of low fat milk containsTrusted Source:

43 calories

4.97 g of carbohydrates

0.97 g of fat

3.48 g of protein