Milk is widely considered one of the most important drinks to consume during childhood and throughout your life. It is by far the most nutrient-dense natural beverage in existence, and it is versatile in food preparation for an assortment of recipes. The United States Department of Agriculture notes that milk and products derived from milk offer a wide variety of nutrients and energy to benefit your metabolism and growth.
Calcium and Vitamin D
Regardless of their fat content, milk, cheese and yogurt are all rich in the bone- and teeth-building mineral known as calcium. Skim milk, low-fat cheese and nonfat yogurt have just as much calcium as whole milk. Vitamin D is the all-important vitamin involved in helping your body absorb calcium; however, vitamin D does not occur naturally in milk, cheese and yogurt. Dairy producers must fortify these products with vitamin D.
Fat
Fat content is what makes the calorie difference in milk. One cup of milk will always have around 12 g of carbohydrates and 8 g of protein. The fat content in whole milk is 8 g; 2 percent milk has 5 g of fat; 1 percent milk has 3 g of fat; and skim milk has no fat. Whole milk has about 60 more calories than skim milk, yet some people still prefer to drink whole milk, because they like the taste and thickness. Ultimately, skim milk and 1 percent milk are the healthiest choices, because they offer an acceptable amount of fat and calories while still delivering the same amount of carbohydrates and protein.
Vitamins
A wide variety of vitamins are found in milk products naturally and by fortification. Most milk products that are fortified with vitamin D are also fortified with vitamin A. The vitamins that occur naturally in milk are riboflavin, vitamin B-12 and tryptophan, which is an amino acid that your body converts to niacin. Milk is stored in opaque containers to protect riboflavin from ultraviolet light from the sun, which can cause the destruction of riboflavin. Cheese and yogurt offer the same vitamins as milk, except for vitamin A, which dairy producers must add to the food through the process of fortification.
Minerals
Milk products are a rich source of calcium, but they also offer potassium, phosphorus and selenium. Due to the potassium and sodium in milk, athletes commonly drink milk as a post-exercise recovery drink to help replenish the electrolytes lost in sweat. Cheese and yogurt are slightly better sources of zinc than milk.
References
- USDA: Milk - Health benefits and nutrients
- "Understanding Nutrition"; Ellie Whitney; 2005
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