Milk is well known as an excellent source
of calcium. Regardless of its fat content, milk provides about
300 milligrams of calcium per serving (8 fluid ounces). A diet
that includes three servings of milk (or other comparable dairy
foods) each day provides enough calcium and other nutrients
that may help reduce the risk of osteoporosis,
high BP and colon cancer.
A nutrients by nutrients look at Milk
 Calcium:
30% Daily Value
An 8-oz serving of milk provides 30% of
the Daily Value of calcium. Calcium helps build and maintain
strong bones and teeth. This mineral also plays an important
role in nerve function, muscle contraction and blood clotting.
Vitamin D:
 25%
Daily Value
When fortified, a glass of milk provides
about 25% of the Daily Value for vitamin D. Vitamin D helps
promote the absorption of calcium and enhances bone mineralization.
Milk is one of the few dietary sources of this important nutrient.
Protein: 16% Daily Value
 The
protein in milk is high quality, which means it contains all
of the essential amino acids in the proportions that the body
requires for good health. Protein builds and repairs muscle
tissue and serves as a source of energy during high-powered
endurance exercise. An 8-oz glass of milk provides about 16%
of the Daily Value for protein.
Potassium: 11% Daily Value
Potassium regulates the body’s fluid balance
and helps maintain normal blood pressure. It’s also needed for
muscle activity and contraction.
Vitamin A: 6%-10% Daily
 Value
A glass of 2%, 1% or fat-free milk provides
10% of the Daily Value of vitamin A; a glass of whole milk provides
6%. This nutrient helps maintain normal vision and skin. It
also helps regulate cell growth and maintains the integrity
of the immune system.
Vitamin B12: 13% Daily Value
Vitamin B12 helps build red blood cells
that carry oxygen from the lungs to working muscles. Just one
8-oz glass of milk provides about 13% of the Daily Value for
this vitamin.
 Riboflavin:
24% Daily Value
Milk is an excellent source of riboflavin,
providing 24% of the Daily Value. Riboflavin, also known as
vitamin B2, helps convert food into energy—a process crucial
for exercising muscles.
Niacin: 10% Dietary Reference Intake (or
Niacin equivalent)
Niacin is important for the normal function
of many enzymes in the body, and is involved in the metabolism
of sugars and fatty acids. A glass of milk provides 10% of the
Dietary Reference Intake for niacin.
Phosphorus: 20% Daily Value
Phosphorus helps strengthen bones and
generates energy in the body’s cells. Milk is an excellent source
of phosphorus, providing 20% of the Daily Value.
|