Milk is rich in nutrients relative to the number of calories consumed. Whether you enjoy skim milk, reduced-fat milk, whole milk or fortified milk there are a number of health benefits associated with including milk in your diet. The Dietary Guidelines for Americans recommend individuals 9 and older drink three servings of milk or other dairy equivalents each day.
Calcium
Milk is one of the many excellent sources of calcium. The healthiest amount of calcium for individuals has not yet been established, but it is clear that calcium is essential for bone and teeth development and maintenance. Calcium also plays an important role in blood clotting, nerve impulse transmission and heart rhythm regulation. Calcium helps control blood pressure and lowers your risk of osteoporosis.
Vitamin D
Milk that is fortified with vitamin D is one of the best sources of this nutrient. Vitamin D is necessary to maintain proper levels of calcium and phosphorous in the body. Vitamin D also helps prevent osteoporosis and is most effective when consumed with calcium. When calcium levels drop in the blood, the body activates vitamin D to encourage calcium absorption and to prevent calcium loss in urine.
Potassium, Phosphorous
One glass of low fat milk contains approximately 15 percent of the potassium individuals need in a day. Potassium is necessary for the regulation of fluids and electrolytes in the body and maintaining healthy blood pressure. One serving of low-fat milk also contains approximately 22 percent of the phosphorous and 45 percent of the vitamin B-12 you need in a day. Phosphorous is essential for strengthening bones and Vitamin B-12 helps make red blood cells and maintain the central nervous system.
Lactose Intolerance and Other Concerns
Most people are somewhat lactose intolerant. Symptoms of lactose intolerance include bloating, cramping and diarrhea. Individuals who have severe lactose intolerance can enjoy milk that has had lactase added to it. Lactase is an enzyme that helps digest lactose. According to the Harvard School of Public Health, people with diets that have high amounts of lactose may be at higher risk for ovarian cancer. Furthermore, diets high in calcium have been associated with a higher risk of prostate cancer.
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