Milk is the primary source of nutrition for newborn mammals. It is also packed with a lot of important nutrients like calcium, Vitamin D and protein. It helps lower high blood pressure, prevents stroke, reduces the risk of vision loss and boosts immunity.

It is very important for children and adults to consume milk on a regular basis. It prevents osteoporosis and other chronic diseases.

Calcium

Calcium is an essential nutrient that builds strong bones and teeth, helps with nerve signaling, balances other minerals in the body and prevents fractures. It is also a natural antacid. The best sources of calcium include raw dairy products like milk, yogurt and cheese and dark green vegetables such as kale and sardines. People who are lactose intolerant or have milk allergies, or follow a vegan diet can get enough calcium from plant foods such as leafy greens, beans and nuts. They can also consume calcium-fortified orange juice or soy milk, ready- to-eat cereals and tofu.

Getting the right amount of calcium is important for everyone, but especially for babies and children and postmenopausal women. Those groups typically have less calcium-rich food choices and tend to be at higher risk for osteoporosis and other bone problems.

Calcium supplements are available, but it's better to get the nutrient from whole milk and other dairy foods. The reason is that most calcium supplements are not absorbed well. They can even increase the risk for kidney stones, depending on the type of supplement and how it's taken.

Some research suggests that consuming more calcium from foods may reduce the risk of breast cancer. However, other studies have had mixed results and more research is needed. In addition, some evidence indicates that calcium can increase the risk of heart disease, although further research is needed on this topic as well. A small number of studies suggest that a high -dairy diet may lower the risk of preeclampsia, but this is also based on very limited data. Adding dairy to your diet may also help you lose weight. Make sure you're not overdoing it, however. Excessive milk consumption can add extra calories and saturated fat to your diet.

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Vitamin D

Vitamin D, also known as calciferol, promotes calcium absorption in your body, which is vital for bone health. This nutrient also plays a role in strengthening your muscles and immune system. Its anti-inflammatory and antioxidant properties help reduce risk for chronic diseases like heart disease, diabetes and multiple sclerosis.

The sun is the best natural source of Vitamin D, as it helps convert a chemical in your skin into the active form of this nutrient. In addition to this, you can find it in fatty fish such as salmon, mackerel and sardines as well as egg yolks. Milk and its plant milk alternatives are often fortified with Vitamin D, with amounts listed in the Nutrition Facts on the food label.

Some people develop a deficiency of this nutrient due to limited sun exposure or an

inability to digest and absorb vitamin D, which is converted to the active form by your kidneys. This can lead to bone demineralization, such as osteomalacia in adults and rickets in children, which leads to bowed or misshapen bones.

Another health benefit of Vitamin D is its effect on your immune system, which is why some research suggests that it can help protect against allergies. A recent study found that women who get more Vitamin D have fewer allergic sensitizations, such as those triggered by peanuts, and need fewer prescriptions for epinephrine auto- injectors, known as EpiPens, than those with lower levels of the vitamin. Additionally, a 2019 study found that pregnant women with low Vitamin D levels were at higher risk of developing preeclampsia and delivering their babies prematurely. However, additional research is needed to verify this connection.

Protein

Milk is an excellent source of protein, which plays a critical role in building and maintaining muscles, as well as in promoting healthy metabolism. It is also rich in calcium, magnesium and vitamin D. It contains many bioactive compounds such as caseins and whey proteins, milk polar lipids (MPL), trans- 11 vaccenic acid, linoleic acid and conjugated linoleic acid. It is also rich in dietary fibre, which can help prevent constipation and promote regularity.

Research shows that milk consumption is associated with a number of health -related outcomes, including decreased risk of obesity and type 2 diabetes, improved blood pressure and cholesterol levels and lower risks of heart disease, osteoporosis and cancers such as colon, stomach and breast. However, a high intake of milk is also associated with a higher risk of ovarian cancer.

The US dietary recommendations recommend choosing low-fat milk products rather than full- fat versions because they contain less saturated fat and sodium. This is because the saturated fat in whole milk can raise your cholesterol and increase your risk of heart disease.

However, if you are lactose intolerant, full-fat milk, yoghurt and cheese may not be suitable for you as they contain large amounts of lactose. Undigested lactose can build up in the large intestine and lead to bloating, gas and diarrhoea. Heated milk, such as evaporated or boiled milk and some fermented dairy products like kefir and some yoghurts, are better tolerated because the heating breaks down the lactose.

Milk and other dairy foods are best consumed as part of a balanced diet. It is recommended to drink two or three 250ml glasses of milk a day in place of sugary soft drinks. In addition, it is important to incorporate other protein foods from the meat and fish groups, and beans, peas and lentils to your diet.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that helps create healthy red blood cells and maintains proper nerve function. It also works with vitamin B9, or folate, to form DNA and RNA, the body's genetic material. A deficiency in either of these vitamins can lead to pernicious anemia.

People can get the recommended daily amount of vitamin B12 by eating meat, fish, dairy products and fortified foods such as cereals and nutritional yeast. They can also get it in supplements, available as injections, tablets and gels. A nasal spray called cobalamin is another option.

The stomach secretes a protein called intrinsic factor, which helps the small intestine absorb vitamin B12. A digestive condition such as Crohn's disease, or surgery to remove the stomach and part of the small intestine increases your risk for vitamin B12 deficiency. In addition, if you are a strict vegetarian or vegan, you may need to take a B12 supplement.

A dietary deficiency of vitamin B12 can cause symptoms including fatigue, loss of appetite and changes in mood. It can also lead to a type of anemia known as megaloblastic anemia, which causes abnormally large or immature red blood cells.

In addition to its role in red blood cell production, vitamin B12 benefits heart and circulatory health by helping to reduce elevated levels of homocysteine in the blood. Elevated homocysteine is a risk factor for heart disease. It works in conjunction with vitamin B6 and vitamin B9 to make s-adenosylmethionine, or SAMe, an amino acid that lowers homocysteine. Vitamin B12 is found naturally in foods such as meat, eggs and dairy products. In addition, it is added to many nondairy milks and some fortified cereals.

Magnesium

Magnesium is a powerhouse mineral with the ability to provide a big assist in mood, sleep, heart, and more. Yet many people are deficient in this essential nutrient. This may be due to inadequate dietary intake or an inability to absorb magnesium efficiently from food or supplements. Fortunately, there are plenty of ways to get more magnesium in your diet—including some tasty snacks.

Milk is a good source of magnesium. One cup of whole milk provides 45% of the recommended daily allowance of magnesium. You can also find magnesium in a variety of other dairy products, including yogurt and cottage cheese. Other non-dairy options include whole grain bread, cereals and legumes.

In addition to its role in protein synthesis and cell metabolism, magnesium is necessary for more than 300 enzymes that function in the body. A person with magnesium deficiency can experience a wide range of symptoms, from muscle spasms to abnormally slow heart rhythms. Magnesium deficiency is associated with high blood pressure, diabetes and depression. In fact, a study published in the British Medical Journal found that magnesium supplementation alleviated depression and anxiety in breastfeeding mothers.

Magnesium can lower your risk for heart disease. It contributes to the biochemical processes that generate your heartbeat, and a higher magnesium intake is associated with a lower risk for coronary heart disease in several prospective studies. In addition, a study published in the American Heart Association found that people with higher intakes of magnesium have a 38% lower risk for stroke compared to those with a lower intake.

Nuts are another great source of magnesium, particularly almonds and pistachios. They are also high in fiber, protein, and healthy fats. You can eat nuts on their own or mix them into a trail mix. Another easy way to increase your magnesium intake is by adding chia seeds, flax seeds or pumpkin seeds to your meals and snacks. These seeds are also rich in omega-3 fatty acids, calcium and potassium.