Milk is an essential part of our daily diet. It is a highly nutritious drink that can be had raw or incorporated with tea or coffee.
However, over the years, milk has earned itself a bad name. While many people complain of experiencing digestive issues, there are those who report experiencing acne and inflammation. Some even suggest that drinking milk contributes to weight gain. However, until and unless you are lactose-intolerant, the benefits of drinking milk always outweigh the risks.
According to the Harvard TH Chan School of Public Health, whole cow’s milk contains about 87% water, and the remaining 13% is made up of protein, fat, carbohydrates, vitamins, and minerals. Here's a list of nutrients a glass of milk can provide:
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Calcium
A glass of whole milk is extremely rich in calcium, a mineral that helps build and maintain healthy bones and teeth. It also plays an important role in blood clotting, muscle contraction, and regulating heart rhythm and nerve functions. According to the US Department of Agriculture (USDA), one cup or 244 grams of milk can provide 300 mg of calcium.
Magnesium
A glass of whole milk is a natural source of magnesium, containing about 29.3 mg of the mineral. It plays a vital role in maintaining bone structure and density and also helps the heart maintain a healthy rhythm. It also assists in regulating blood pressure and cholesterol.
Vitamin A And Vitamin D
Unfortunately, milk in its natural form does not contain much vitamin A or D. To address this issue, a process called fortification is used during milk processing, in which essential vitamins and minerals that aren't naturally abundant in the food are added.
According to the Harvard TH Chan School of Public Health, vitamin A and D are added to milk during processing to enhance its nutritional value. This means that before milk reaches the store shelves, these vitamins are blended in to make it a more complete source of nutrients.
Phosphorous
According to the USDA, a cup of whole milk contains 246 mg of phosphorus, which is crucial for kidney health. It helps filter out waste in the kidneys and also sees how the body stores and uses energy. However, its primary function is to form healthy bones and teeth.
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Vitamin B12
Similar to vitamin A and D, some dairy producers also fortify their milk to make it a better source of vitamin B12. This can be a good thing because vitamin B12 is essential for nerve function and Red blood cell (RBC) formation. Since the body is unable to produce vitamin B12 naturally, it must consume vitamin B12-rich foods or supplements to fulfil the necessary B12 requirements.
Potassium
Another nutrient that is abundant in a glass of milk is potassium, a mineral that your body needs to facilitate nerve function and muscle contraction. It is a type of electrolyte that reduces the effect of sodium on blood pressure and also maintains the normal functioning of all cells. According to the USDA, a cup of whole milk contains 366 mg of potassium.
[Disclaimer: This article is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]