Diets that include milk products such as skimmed milk tend to have a higher overall nutritional quality, according to the USDA's MyPyramid website. Skimmed milk is a healthy food choice because in addition to being low in calories and rich in high-quality protein and energizing carbohydrates it contains many vitamins and minerals essential for human health. Skimmed milk also might offer additional health benefits.
The Basics
One cup, 8 fluid oz., or 247 g of vitamin A and D fortified skimmed milk provides approximately 86 calories, 8 g of protein, no fat, 12 g of carbohydrates, 12 g of sugars, 5 mg of cholesterol and 103 mg of sodium, according to the US Department of Agriculture Nutritive Value of Foods database. All of the sugars in skimmed milk are in the form of lactose, which is natural milk sugar. This calorie-controlled beverage is a nutrient-dense choice as it provides far more nutrients per calorie than calories per nutrient.
Vitamins
Skimmed milk is fortified with vitamins A and D and also rich in vitamin B2, or riboflavin. One cup provides 500 IU of vitamin A, meeting 10 percent of the recommended daily value; 100 IU of vitamin D, or 25 percent of the DV; and 0.4 mg of vitamin B2, or 26 percent of the DV. Vitamin A promotes healthy eyesight, supports immune system function and aids in the formation of epithelial cells. Vitamin D enhances calcium absorption, promotes immunity, helps form strong bones and teeth and might reduce your risk of developing certain types of cancers. Vitamin B2 plays a role in energy metabolism and promotes nervous system function.
Minerals
Skimmed milk is an excellent source of bone-building calcium, and the calcium in dairy products is better absorbed than calcium found in other foods, such as spinach. One cup provides just over 300 mg of calcium, or 30 percent of the DV, as well as nearly 250 mg of phosphorus, or 25 percent of the DV. Phosphorus, like calcium, is essential for building and maintaining strong bones and teeth. In addition, this major mineral aids in energy metabolism and helps form genetic material, such as DNA and RNA. Skimmed milk, like all dairy products, is a good source of another major mineral, potassium. One cup meets about 11 percent of the DV. Potassium, along with calcium, helps regulate blood pressure.
Recommended Daily Servings
The amount of dairy products like milk that you should consume daily for optimum health depends on factors such as age, gender, stage of life and other factors. The US Department of Agriculture Dietary Guidelines for Americans recommends that children 2 to 8 years old should consume at least two cups daily, though fat restriction is not recommended prior to 5 years of age. After the age of 8 and into adulthood, the recommendation increases to three cups daily. Pregnant women might need more to meet their additional calcium and protein requirements.
Health Benefits
Because calcium and potassium play an important role in regulating and possibly lowering blood pressure, drinking skimmed milk is encouraged for those following the DASH, or dietary approaches to stop hypertension, guidelines. Optimum intake ranges from three to four cups daily. In addition to lowering blood pressure, there is a positive relationship between the intake of milk products and bone mineral content or bone mineral density in one or more skeletal sites. Also, as skimmed milk is relatively low in calories, protein-rich and free from added sugars, drinking it in place of higher-calorie beverages might aid in weight management.
References
- US Department of Agriculture: MyPyramid: Inside the Pyramid -- Milk Nutrients and Health Benefits
- Nutrition Value: Milk, Nonfat, Fluid, with Added Nonfat Milk Solids and Vitamin A
- US Department of Agriculture: Nutritive Value of Foods
- Australian Government: Department of Health and Aging -- Vitamin and Mineral Functions
- MayoClinic.com: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- US Department of Agriculture: Dietary Guidelines for Americans -- Food Groups to Encourage
Member Comments