Milk provides essential nutrients for our bodies. Some nutrients in milk include vitamins A, D, B12, riboflavin, calcium and phosphorus. Milk consumption has decreased substantially. Americans consumed one-fourth less milk in 1997 than in 1970, according to the U.S. Department of Agriculture. Carbonated soft drinks provide empty calories and replaced milk products.
Types
Milk comes in many varieties and flavors. Chocolate, strawberry and vanilla milk provide alternatives for picky consumers. Lactose-free milk products allow lactose intolerant individuals to indulge. Soy and rice milk do not contain lactose, which provides an option for these individuals. The amount of fat varies in milk products. Milk comes in skim, 1 percent, 2 percent and whole varieties. Skim milk provides the least amount of fat while whole milk contains the most. Organic milk provides another option. This type of milk does not contain any chemicals or additives used while processing.
Significance
Milk provides essential nutrients for the body. The fat-soluble vitamin D enhances absorption of calcium and phosphorus. It also helps bone growth. Calcium regulates heartbeat and blood pressure, helps blood clot and builds bone strength. The mineral phosphorus maintains healthy bones and teeth. The fat-soluble vitamin A promotes new cell growth, healthy skin and hair. Vitamin B12 builds protein and red blood cells in the body. Riboflavin helps energy metabolism and clear vision.
Benefits
Nutrients in milk can help prevent osteoporosis. The disease damages bones, and a minor fall causes severe pain. The disease affects more than 28 million Americans and leads to 1.5 million fractures, according to the USDA. Milk provides protein, which promotes growth. A glass of milk provides 8 g of protein. Children and teens need to consume milk to ensure adequate intake of protein. Milk contains vitamin D and calcium to help create strong bones. Milk provides the highest amount of vitamin D in the food supply. A glass of milk provides 25 percent of your daily needs.
Considerations
Fat content in milk does not change nutrient composition. A glass of whole milk has an equivalent amount of vitamin D or calcium. The only difference is fat content. Organic milk may not contain additives, but it does not contain superior nutrients. Organic milk compares to other varieties, but costs more money. Lactose-free milks such as soy varieties contain similar nutrients as their counterparts. Lactose-free milk costs more because it includes expensive components. Individuals with lactose intolerance can use a pill containing an enzyme to help digest regular milk if needed.
Warnings
Vitamin D overdose results from consuming 1,000 micrograms a day, according to the Healthoma website. A cup of milk provides 25 micrograms per serving. This amount may not contribute to a vitamin D overdose, but needs to be considered. Symptoms of a vitamin D overdose include muscle weakness, nausea, vomiting, poor appetite and confusion. Consuming high quantities of milk can also cause calcium overdose. High levels cause heart rhythm abnormalities. Excess calcium becomes deposited in organs such as the kidney.
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