Health Benefits1

The nutritional composition of milk is highly complex and it contains almost every single nutrient that the human body needs. 

Nutrition Facts

Milk, whole, 3.25% fat-100 grams

  Amount
Calories 61
Water 88%
Protein 3.2g
Carbs 4.8g
Sugar 5.1g
Fibre 0g
Fat 3.3g

Vitamins and minerals

Milk contains almost every single nutrient needed by humans, making it one of the most nutritious foods on the planet.

The following vitamins and minerals are found in particularly large amounts in milk:

Vitamin A: Maintains healthy tissue growth

Vitamin B12: This essential vitamin is only found in foods of animal origin, and milk is very high in B12.

Vitamin D: Helps the body to utilise minerals such as calcium and phosphorus

Calcium: Milk is not only one of the best dietary sources of calcium, but the calcium found in milk is also easily absorbed.

Riboflavin: One of the B-vitamins, also called vitamin B2. Dairy products are the biggest source of riboflavin in the Western diet.

Phosphorus: Dairy products are a good source of phosphorus, a mineral that plays an essential role in many biological processes.

The minerals found in milk - calcium, potassium and magnesium-help maintain strong bones, proper muscle functioning and fluid balance.

Milk Proteins

Milk is a rich source of protein.  It has approximately 1g of protein in each fluid ounce.  Proteins in milk can be divided into two groups based on their solubility in water.  Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins.  Both of these groups of milk proteins are considered to be of excellent quality, with a high proportion of amino acids and good digestibility.  

One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorous.  Casein may also promote lower blood pressure levels.  

Whey is another family of proteins, accounting for 20% of the protein content in milk.  Consumption of whey protein is excellent for the growth and maintenence of muscles.  As a result, it is a popular supplement among athletes and bosybuilders.  

Bone Health and Osteoporosis

Osteoporosis, a condition characterized by a decrease in bone density, is the main risk factor for bone fractures among elderly people.

One of the functions of cow’s milk is to promote bone growth and development in the young calf.

Cow’s milk seems to have similar effects in adult humans and has been associated with a higher bone density.

The high calcium and high protein content of milk are the two main factors believed to be responsible for this effect.

Blood Pressure

Abnormally high blood pressure, also called hypertension, is a major risk factor for cardiovascular disease.

Dairy products have been linked to reduced risk of hypertension and this is believed to be due to the unique combination of calcium, potassium and magnesium found in milk.

Other factors in milk may also play a part, such as peptides formed during the digestion of casein, the main class of protein in milk.


1. www.healthline.com/nutrition/foods/milk

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