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Milk: Types, Benefits And Nutrition


Milk is one of the most popular and nutritious beverages in the world. It’s also a great source of protein, calcium, and vitamin D. This beverage tastes delicious and is believed to be an essential part of a balanced diet. There are many sources from which milk can be taken like cows, goats, and sheep. The nutrients and healthfulness depend on the source and quality.

However, drinking this beverage is a debatable topic among many people. Some people advise consuming more healthy alternatives of milk that are plant-based. Like milk from almonds, coconut, soy, and hemp.

There are many questions about this beverage like, Is low-fat or full-fat milk better? Is lactose intolerance a problem with milk? In this article, we’ll answer all your questions so you can make an informed decision about which kind to drink next time you’re craving something sweet after dinner.


One cup (240 grams) of low-fat milk contains approximately 150 calories, 8 grams of fat, and 8 to 10 grams of protein. It is also an excellent source of vitamins A, C, and E.

Calcium, Vitamin B6, B12, K, potassium, phosphorus, riboflavin, and magnesium are also found in low-fat milk.

Protein is essential for building muscle mass, repairing cells and building new ones, and proper functioning of enzymes and hormones. You should get enough of it if you want to stay in shape or feel energized throughout the day.

Vitamin D helps the body absorb other nutrients like calcium from food sources (like milk) into the bloodstream. Lack of Vitamin D can make your bones weak and develop problems such as rickets in children which causes deformity of legs due to lack of sunlight exposure.

Alternatives Of Milk

Drinking milk may be a good choice for you but many people choose not to consume it. Some people follow a plant-based diet while others are unable to digest sugar from it which is known as lactose. This condition is known as lactose intolerance and it affects around 65% of the world population.

The symptoms of lactose intolerance range from mild discomfort to serious gastrointestinal distress including gas, bloating, and diarrhea. Some people are allergic to products like cow’s milk or goat’s milk. However, most people who have sensitivity will experience only minor symptoms when they consume them at high levels in their diet.

This condition led to a variety of alternatives to non-dairy milk, some of which are listed below.

Almond Milk

It is a nuts based alternative that is nutritious and lower in fats than cow milk. Almond milk has a light flavor and can be used in oatmeal, coffee, and some baking recipes.

This alternative is created by straining and grinding raw almonds. It is rich in calcium, vitamin D, E, and riboflavin. Some nutrients are similar to milk and are essential to keep your body healthy.

Coconut Milk

It is prepared from the white flesh of brown coconuts and water. This alternative has a more creamy, thick, and rich texture. Coconut milk is mostly used in Asian and Caribbean cuisines. It’s also high in calories, fats, and several vitamins and minerals.

Soy Milk

This plant-based alternative is made by blending soaked soybeans with water and then straining them to produce a smooth milk-like liquid. It can be enjoyed either sweetened or unsweetened with various flavors. The nutritional value is similar to low-fat milk with a good amount of calcium, vitamins A, B, and D.

Health Benefits


Below are the benefits of drinking milk regularly. These benefits are genuine and backed by scientific research.

Promotes Bone Health

Many people believe that drinking milk keeps your bones strong. This is due to the essential nutrients it contains that absorb calcium properly, including Vitamin D, K magnesium, and phosphorus. According to research, about 99% of calcium is stored in your teeth and bones.

Consuming dairy products like milk can prevent bone diseases like osteoporosis. Adding it to your diet makes your bones strong and reduces the risk of bone fractures. Milk is also a good source of protein which makes up to 50% of bone volume. Studies have shown that eating enough protein every day can prevent bone loss.

High Quality Protein

Low-fat milk provides around 8 g per cup of protein. This nutrient is important for repairing tissues and developing lean muscle mass in your body. This beverage contains complete protein which means it has all the nine essential amino acids. Studies have shown that drinking milk reduces muscle loss in older adults.

There are mainly two types of protein that are found. These are known as whey and casein. Both are essential for the development of your body. One cup contains around 80% of casein protein and 20% of whey protein.

Heart Health

Low fat or skimmed milk is great for your diet as they contain very less fat. Consuming dairy products which are low in fats have a minimum risk of cardiovascular diseases. The higher potassium and lower sodium content also contribute to a lower risk of heart-related issues.

One study found that people drinking three servings per day (about one cup) had a lower risk of stroke than those drinking only one serving per day. Another study found that women who consumed two to three servings (1½–2 cups) daily were 40% less likely to have a stroke.

Versatile Ingredient

Milk is a nutritious and versatile ingredient that is used in plenty of recipes. Below are different ways to add it to your diet.

Oatmeal: While preparing oatmeal, adding it instead of water makes the dish more nutritious and fulfilling.

Smoothies: It makes a rich and high protein base for smoothies. You can add various fruits and greens for a healthy and delicious snack.

Coffee: Adding it to your hot or cold coffee beverage can increase calcium and other nutritional content.

Improves Brain Activity

Studies have found that consuming dairy products increased glutathione levels in older adults. Glutathione is a powerful antioxidant that boost your memory and functioning of brian.

People who drink two to three servings everyday have 30% higher antioxidant levels than people with less than one serving per day.


Milk is a nutritious and delicious beverage that can help you build strong bones. It’s also a good source of protein, calcium and vitamin D. Casein and whey proteins are digested more slowly compare to the proteins found in cheese or yogurt. This helps your body to absorb the nutrients more easily.

It is a great choice for your health and will give you the nutrients you need to live a happy life. You may even find that it improves your memory and prevents Alzheimer’s disease. But if you ever want to cut back on dairy products, there are plenty of alternatives out there.

3 thoughts on “Milk: Types, Benefits And Nutrition”

  1. Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

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