Health benefits and risks of consuming milk




Milk is a good source of many essential nutrients, including calcium, protein, and vitamin D. Many people see it as a vital part of a balanced diet. Others, however, cite various reasons for choosing not to consume it.

Milk’s healthfulness depends on the individual and the type of milk they consume.
Pasteurized milk that is high in protein, low in fat, and free from unnecessary additives can be healthful for many people.

On the other hand, some flavored milks contain as much sugar as a can of soda. These are not a healthful choice.

Present day cow’s milk is not a single product. It can be fresh or long life, fat free, lactose free, fortified with added omega-3s, hormone free, organic, or raw, among other options.

Nutrition
The nutritional breakdown of milk depends on the fat content and whether or not the manufacturer has enriched it. Nowadays, many manufacturers in the United States fortify their milk products with extra vitamins.

One 244 gram (g) cup of whole milk with 3.5% to 3.8% fat containsTrusted Source:

149 calories
7.9 g of fat
7.7 g of protein
12.3 g of sugars
276 milligrams (mg) of calcium
205 mg of phosphorus
322 mg of potassium
3.2 micrograms (mcg) of vitamin D
Meanwhile, one 244 g cup of nonfat or skim milk containsTrusted Source about:

83 calories
0.2 g of fat
8.2 g of protein
12.4 g of sugars
298 g of calcium
246 mg of phosphorus
381 mg of potassium
2.9 mcg of vitamin D
Both types of milk also provide choline, magnesium, vitamin A, riboflavin, vitamin B-6, vitamin B-12, folate, and many other nutrients.

Calcium
Calcium has many functions in the body, including:

developing and maintaining healthy bones and teeth
helping with blood clotting and wound healing
maintaining normal blood pressure
controlling muscle contractions, including the heartbeat
It may also help reduce the risk of some types of cancer, according to the Office of Dietary SupplementsTrusted Source (ODS).

Vitamin D helps the body absorb calcium more effectively. Therefore, pairing calcium-rich foods with a source of vitamin D can increase levels of both nutrients.

The National Institutes of HealthTrusted Source (NIH) recommend that people aged 19–50 aim to consume around 1,000 mg of calcium each day, rising to 1,200 mg for women aged 51 and over and men aged 71 and over. 

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