Nutrition Facts of Milk
Not everyone can drink milk, some have a milk protein allergy or may be sensitive to the natural sugar, lactose, found in milk. But for those who can consume cow's milk, it offers many nutritional benefits. Milk's reduced and non-fat versions provide lean protein, and all cow's milk is an excellent source of the essential mineral calcium. Plus, dairy products, milk included, can help to boost your calcium, protein, and vitamin D intake. To know more about the nutrition facts of milk, check all the important information above, which includes the nutrition value, benefits, and adverse effects.
Nutrition Facts of Milk: What does it Contain?
The following nutrition information is provided for 1 cup (8 ounces) of reduced-fat (2%) milk.
Calories: 122
Fat: 4.8g (7.38 DV)
Sodium: 115mg (4.79 DV)
Carbohydrates: 12g
Fibre: 0g
Sugars: 12g
Protein: 8g (16 DV)
Calcium: 293mg (29.3 DV)
Magnesium: 26mg (7% DV)
Phosphorus: 230mg (23% DV)
Potassium: 355mg (11% DV)
Nutrition Facts of Milk: Carbs
The sugar lactose provides all of the carbohydrates in milk. Some milk products also include added sugars. If you're trying to cut back on added sugars, you may want to limit your intake of these sweetened dairy products. Chocolate milk, strawberry-flavored milk, and ice milk have between 10 and 18 grams of added sugar per serving.
Nutrition Facts of Milk: Fats
Milk is marketed by its fat content, making it easier to choose between different percentages: Whole milk is 4% fat, non-fat milk is 0%, and you can also get either 1% or 2% reduced-fat milk. Over half of the fat in milk is saturated fat. One-quarter of the fat is monounsaturated fat, and a minor amount is a polyunsaturated fat. Milk can also be a good source of omega-3 fatty acids, essential fats for healthy brain development, important for the immune system and reducing the risk of diseases, including heart disease.
Nutrition Facts of Milk: Protein
Milk is a good source of protein, with 8 grams per cup. Milk proteins contain all nine essential amino acids that humans need. Milk has 82% casein protein and 18% whey protein. These separate when milk coagulates, as is done to make cheese. These protein isolates are used in many other food products. Casein is a family of different proteins, with alpha-casein being the most abundant. One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus, and it may also promote lower blood pressure. On the other hand, whey is another family of proteins and it’s particularly rich in branched-chain amino acids, such as leucine, isoleucine, and valine. Whey proteins have been associated with many beneficial health effects, such as decreased blood pressure and improved mood during periods of stress.
Nutrition Facts of Milk: Vitamins and Minerals
Milk is a very good source of calcium, phosphorus, a mineral that plays an essential role in many biological processes, vitamin D, riboflavin, and vitamin B12. Additionally, milk in the US is fortified with vitamin D. In the United States, 1 cup (240 ml) of vitamin-D-fortified milk may contain 65% of the daily recommended allowance for this nutrient. It is also a good source of selenium, potassium, pantothenic acid, thiamin, and zinc.
Nutrition Facts of Milk: Hormones in Milk
More than 50 different hormones are naturally present in cow’s milk, which are important for the development of the newborn calf. Except for insulin-like growth factor-1 (IGF-1), cow milk hormones have no known effects in humans. IGF-1 is also found in human breast milk and the only hormone known to be absorbed from cow’s milk. It’s involved in growth and regeneration. Bovine growth hormone is another hormone naturally present in milk in small quantities. It’s only biologically active in cows and has no effect on people. So you really don’t have to worry about the presence of hormones in the milk!
Nutrition Facts of Milk: Health Benefits
Improves Bone Density
The calcium and vitamin D found in milk and other dairy products is important for bone health and strength and may help prevent osteoporosis, which is the weakening of the bones that can cause fractures. Dairy product consumption in childhood and adolescence is linked to a lower risk of osteoporosis later in life.
Lowers Hypertension Risk
A 2013 study of over 3,000 women found an association between low dairy intake and both osteoporosis and hypertension, or high blood pressure. A review study also found that supplemented calcium intake slightly reduces blood pressure in people without hypertension, indicating that it may play a protective role.
May Protect Against Cancer
Research about the role of calcium in reducing the risk of some cancers, including colorectal, ovarian, and breast, has been mixed. But overall, it seems likely that calcium, from supplements and from dairy sources, may offer some protection against these cancers.
Improves Muscle Mass and Performance
A 2013 study of elderly women, ages 70 to 85, found that those who consumed 2.2 or more daily servings of milk, yogurt, and cheese had improved body composition and physical performance, compared to those who ate 1.5 or fewer servings a day. In younger women, using milk as a recovery drink after resistance exercise led to greater muscle mass, strength gains, and fat loss.
Helps Control Weight
A study of more than 18,000 women over 45 years old concluded that consuming dairy products may help prevent weight gain in women in this age group who start out at a normal weight.
Nutrition Facts of Milk: Adverse Effects
People with lactose intolerance lack an enzyme that breaks down the lactose sugar in milk, which can cause gas, bloating, intestinal cramps, and diarrhoea when they consume milk. If you are lactose intolerant, talk to your doctor or a dietitian about how to manage this sensitivity. Your doctor or pharmacist may recommend avoiding taking certain drugs with milk or consuming too much calcium in the form of supplements. Calcium may interfere with the absorption of salicylates, bisphosphonates, tetracyclines, thyroid hormones, fluoroquinolones (ciprofloxacin), and sotalol. On the other hand, certain drugs may interfere with the absorption of calcium. These include anticonvulsants, cholestyramine, corticosteroids, ciprofloxacin, tetracyclines, mineral oils, and stimulant laxatives. If you take these types of drugs, talk to your doctor to make sure you are getting enough calcium.
Nutrition Facts of Milk: Varieties
Reduced-fat milk (2% milk) is one of the most popular varieties of cow's milk. It provides less fat than whole milk but has a creamier taste and texture than skim milk. However, there are many options, including for people who are lactose intolerant. Aside from whole, reduced-fat, and non-fat milk, you can also choose the relatively new lactose-free milk.
