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Milk is one of the essential constituents of a healthy diet. It is a rich source of various vitamins and minerals, especially, rich in calcium. Milk is an excellent source of vitamins and minerals, particularly calcium. Milk, as a food group, includes milk in a natural form and other products of milk such as cheese, yoghurt and fromage frais.

Nutrition value of milk

Milk and milk products are perfectly balanced in proteins, fat and carbohydrates. There are many essential nutrients present in milk, for example: calcium, riboflavin, phosphorus, vitamins A, D and B12 and pantothenic acid. Milk may also be easily combined with other foods to complement their nutritional value.

One full cup of whole milk has approximately 244 grams. There are somewhere around 146 calories in one cup of milk. This food is a good source of Vitamin D, riboflavin, Vitamin B12, calcium and phosphorus. On the other hand it is high in saturated fat, and a large portion of the calories in whole milk comes from the sugars. One portion contains as much as 13 grams of sugars. Calcium content of one glass of full milk is sufficient to satisfy 28% of recommended daily value for a healthy adult person.

Health benefits of whole milk

Whole milk and full-fat milk products are healthier than the skim or fat-free versions. Whole milk is cow milk that contains 3.5 to 3.7% of fat. Low-fat milk typically has somewhere around 1% or 2% fat.

There are a couple of reasons for choosing the whole milk before the fat-free milk. The most important reason is that human bodies cannot absorb calcium from milk without the fat. Other vitamins found in milk, such as vitamin A and vitamin D are also fat-soluble. Glycosphingolipids, important for optimum immune functioning and cell metabolism, are also found in milk fat.

Whole milk is a perfect solution for healthy children’s diet. Children need more calcium and calories from fat to grow and develop their brain and skeleton properly.

A diet rich in milk is one of the safest ways to prevent osteoporosis. This is of particular concern for post-menstruating women that are at highest risk of bone loss.

Results of some recent studies suggest that regular intake of whole milk and milk products may help to prevent colon cancer. Combined with other elements of a healthy diet such as high doses of fruits and vegetables, milk may affect the blood pressure levels in a positive manner and play a key role in the prevention of many coronary health conditions.

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