It provides potassium, B12, calcium and vitamin D, which are lacking in many diets (4Trusted Source).
Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1). Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s.
Milk is also packed with calcium and vitamin D—two nutrients that are vital for bone health. Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps human body absorb calcium from the foods they eat.
Choline in milk is an important nutrient that helps with muscle movement, mood, and memory. Low levels of choline can lead to:
*Muscle damage
*Liver damage
*Nonalcoholic fatty liver disease
According to USDA, to get the full benefits of milk, including the nine essential nutrients, adults should consume three servings of milk (or cheese or yogurt) each day.
Milk is considered a “complete protein,” meaning it contains all nine of the essential amino acids necessary for human body to function at an optimal level.
There are two main types of protein found in milk — casein and whey protein. Both are considered high-quality proteins.
A cup of milk can give the feeling of being full. Moreover, it even satisfies various cravings by simply adding anything from chocolate powder to fruits. There were as studies that when milk was consumed by young adults after weight training, they lost more body fat and gained more muscle mass than those who had consumed different drinks that contained the same energy and macronutrients.
Milk also contains retinol, a known anti-aging and skin-restoring antioxidant. Plus, milk’s vitamin D is also an anti-aging vitamin due to its anti-inflammatory effects and protection from UV rays.
Important nutrients in milk
