essential milk nutrition facts

All dairy beverages (flavored, fat free, or organic milk) have 9 essential vitamins and nutrients to offer. Milk is especially high in protein, but also contains vitamin A to help your immune system and B vitamins for energy. Dairy is also a great source of calcium and vitamin D, which work together to provide healthy bones. The following are some facts you should know about how milk and dairy products can benefit your health.

Milk provides high-quality protein

You intake 8 grams of high quality protein when you drink an 8 ounce glass of milk. Protein helps keep your bones strong and builds muscle. Experts recommend that you include 25-30 grams of protein in each meal. The timing of when you eat protein is something you should pay attention to as well. For many people, breakfast is carb-heavy and lighter in protein. Consuming more protein at breakfast will help you feel satisfied and full so that you do not get hungry a couple hours later.

Be aware that not all sources of protein are equal in nutritional value. Milk has a full mix of essential amino acids and is considered a complete protein.

Milk is a top source of calcium in the American diet

Calcium helps your body build strong teeth, bones, and muscles and milk is an excellent source of this nutrient. Some foods, like broccoli, contain calcium as well. However, you would have to eat a tremendous amount of this vegetable to get the same amount of calcium that is found in one glass of milk. One serving of this drink has 30 percent of your daily recommended amount of calcium, which is about 300 mg.

Milk contains potassium, which many Americans lack

A small banana and an 8 ounce glass of milk contain the same amount of potassium. This is 10 percent of the daily recommended amount of potassium that you should consume. Potassium aids your body with healthy blood pressure and regulates fluid balance.

Milk is one of the only food sources of vitamin D

Having the right amount of vitamin D can protect children from rickets and older adults from osteoporosis. Vitamin D is not present in very many foods, so it is harder to get your daily recommended amount without spending time in the sun everyday. Fortunately, an 8 ounce glass of milk provides you with 30 percent of that daily recommended amount. This vitamin is important because it works together with calcium to maintain and build healthy bones and teeth.

Milk contains vitamin B12

Vitamin B12 is known for maintaining the central nervous system and constructing red blood cells. A serving of milk or other dairy products will give you 20 percent of your daily recommendation of this important vitamin.

Dairy products are an important source of vitamin A

If you want to have healthy skin and maintain a strong immune system, milk can help. Drinking one serving of milk can give you 10 percent of your daily recommendation of this vitamin. This nutrient also helps protect your vision.

Milk is a good source of riboflavin or vitamin B2

Whether you call it riboflavin or vitamin B2, you need this nutrient to turn food into energy inside your body. An 8 ounce glass of milk provides you with 25 percent of the daily recommended amount of this vitamin. Riboflavin also acts as an antioxidant and it needs to be consumed every day.

Milk and phosphorus

If you do not like to eat kidney beans, do not worry. One serving of milk will give you 25 percent daily recommendation of phosphorus, the same amount contained in a cup of kidney beans. Phosphorus works together with vitamin D and calcium to help you maintain bone health.

Niacin, or vitamin B3, found in milk works with other nutrients

Niacin (B3) helps B12 and riboflavin to convert carbohydrates and fats into energy. This vitamin also helps keep you skin, nervous system, and digestive system healthy. Drink a serving of milk, and you will get 10 percent of your recommended daily amount of this nutrient.

Find high-quality dairy products from Plains Dairy

Plains Dairy provides a large selection of high quality Milk and Cultured products, as well as Non-Dairy products. There are many dairy products available that can fit your family’s unique needs. You can call us at (806) 374-0385 or Contact Us by email to learn more About Us. Find a Location near you and view our Recipes today!