Fresh milk is a source of vitamins, minerals and other nutrients you need to stay healthy. Fresh milk is available in both standard pasteurized and raw, unpasteurized versions; most fresh milk found in grocery stores is pasteurized to help prevent the growth of bacteria. If you are concerned about the fat content of whole milk, there are multiple reduced-fat varieties and skim, or nonfat, milk available.
Vitamin A
A one cup serving of milk contains 112 mcg of vitamin A. According to the University of Maryland Medical Center, males older than 13 need 900 mcg of vitamin A per day, while females older than 13 need 700 mcg per day. Vitamin A helps you maintain healthy eyesight as you age, particularly in low light conditions. It also contributes to the health of the teeth, bones, skin and reproductive system.
Protein
There are nearly 7.7 g of protein in each cup of fresh milk. Women older than 18 need about 46 g of protein per day, while men older than 18 need about 56 g per day. Every cell of every system in your body needs protein to function properly. They gradually break down and wear out, and your body needs protein to rebuild them. For example, when your muscles grow sore from exercise, your body uses protein to rebuild and strengthen them.
Calcium
Each serving of fresh milk contains 276 mg of calcium, a mineral your body needs to build strong bones and teeth. However, that is not the only metabolic function of calcium. It also contributes to sending electrical signals via the nervous system and helps the muscles contract properly. Adults older than 18 need 1,000 mg of calcium per day; women older than 50 need 1,200 mg per day.
Iron
Each cup of fresh milk can also provide a significant percentage of your daily recommended iron intake; it contains 0.07 mg per serving. Adult men need 8 mg of iron per day; adult women need 18 mg per day until age 50, after which they need 8 mg per day. Your body uses iron to build red blood cells and to transport oxygen.
References
- USDA National Nutrient Database; Milk, Whole, 3.25% Milkfat, Without Added Vitamin A and Vitamin D
- University of Maryland Medical Center; Vitamin A -- All Information; Linda Vorvick; March 2009
- Centers for Disease Control and Prevention; Protein; February 2011
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- University of Maryland Medical Center; Iron; Steven D. Ehrlich; June 2009
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