Milk - 1l
- Calories: 146
- Protein: 8 grams
- Fat: 8 grams
- Calcium: 28% of the RDA
- Vitamin D: 24% of the RDA
- Riboflavin (B2): 26% of the RDA
- Vitamin B12: 18% of the RDA
- Potassium: 10% of the RDA
- Phosphorus: 22% of the RDA
- Selenium: 13% of the RDA
Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations.
It provides potassium, B12, calcium and vitamin D, which are lacking in many diets.
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
Conjugated linoleic acid and omega 3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease .
The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from.
For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids.
Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress.