It’s more than a glass of milk!

The British Dietetic Association states that ‘Milk and dairy foods are affordable, safe to consume daily, wholesome and a delicious source of nutrients.’ Just one 200ml glass of cow’s milk provides the following for the human body:

14% of the daily recommended amount of protein

Protein is one of 3 macronutrients that provides our body with energy.  Protein is most important for the growth and maintenance of bone and muscle.

31% of the daily recommended amount of calcium

Calcium helps us to build strong bones and teeth, helps our blood to clot normally, and regulates muscle contractions in the body, including your heart.

35% of the daily recommended amount of riboflavin (B2)

Riboflavin is 1 of 3 B vitamins found in milk.  The role of B2 within the body is to help us release the energy we need from food, but it also contributes to keeping our skin, eyes, and nervous system healthy too.

23% of the daily recommended amount of vitamin B5

Vitamin B5, also known as pantothenic acid, is naturally present in some foods but can be found as a supplement. Milk is a good source of vitamin B5.  Vitamin B5 helps our body to metabolise food and release energy from them.

74% of the daily recommended amount of Vitamin B12

Vitamin B12 is important for keeping blood cells and our DNA healthy.  Deficiency could lead to an individual becoming anaemic.

41% of the daily recommended amount of iodine

Iodine cannot be made by the body, so it is important that we obtain this through our diet.  Iodine is used in the production of thyroid hormones. Our thyroid hormones help to regulate our energy levels, body temperature, heartbeat, help us to improve concentration through activation of the nervous system, and also in growth.

Iodine is found in low levels in the UK population

28% of the daily recommended amount of phosphorous

Phosphorous plays a key role in the formation of bones and teeth.  It is a key component of cell membranes and one of the key energy sources within the human body, ATP.

Cow’s milk is able to deliver all of these nutrients to the body naturally, something which plant-based milk cannot offer. As well as this, it is often more affordable than milk alternatives, is one of the most hydrating fluids, and it is a super versatile ingredient.  Cow’s milk can be incorporated in many ways into your daily diet.  Examples of this are: In milky drinks such as coffee and milkshakes, in sauces, such as white sauce, and to make other dairy products, such as cheeses and yoghurt. 

Though the benefits of milk are wide-ranging, it is important that we still consume this product in moderation, so that we do not go over our daily calorie intake. 

Megan Jones RNutr is a registered nutritionist, TASS performance lifestyle practitioner and wellbeing coach. Find her here: re-you.co.uk

References

Bda.uk.com. 2020. Dairy Benefits. [online] Available at: <https://www.bda.uk.com/resource/dairy-benefits.html> [Accessed 29 November 2020].

Maughan, R., Watson, P., Cordery, P., Walsh, N., Oliver, S., Dolci, A., Rodriguez-Sanchez, N. and Galloway, S., 2015. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American Journal of Clinical Nutrition, 103(3), pp.717-723.

Maughan, R., Watson, P., Cordery, P., Walsh, N., Oliver, S., Dolci, A., Rodriguez-Sanchez, N. and Galloway, S., 2015. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American Journal of Clinical Nutrition, 103(3), pp.717-723.