Provided by:
The University of Arizona College of Agriculture &
Life Sciences - Cooperative
Extension
April 10rd, 2016
This Week:
Lean about milk!
Newsletter 7:
The Health Benefits of Milk
Welcome to the seventh WAAZ newsletter!
This week's topic is on milk.
What are the health benefits of milk?
Next week:
Learn about the
benefits of
honey!
Milk contains several dietary substances that have extremely beneficial
impacts on your body. Let's take a look at some of the highlights.
 Calcium - milk is high in calcium. This calcium will strengthen
your bones and teeth, help you move around, aid in vision, and
help regulate blood glucose.
 Vitamin D - Often added to milk, especially low-fat or fat-free
milk, having optimal levels of this vitamin has been implicated
in lowering the risk for breast cancer and multiple sclerosis due
to its role in helping new cells differentiate.
 You can find high amounts of phosphorous in milk. This
mineral, used by every cell in the body, has hundreds of health
benefits. Building muscles, bone, and DNA, and keeping your
blood pH balanced to name a few.
 Potassium is also high in milk. Its main health benefit is
lowering blood pressure. It also helps you move around and
turn the food you eat into useable energy.
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You also get a little bit of Magnesium from milk. Researchers
have found a deficiency of magnesium may have possible
associations with heart disease and type 2 diabetes. At normal
levels, it helps support bone structure.
Vitamin A - another vitamin likely to be added to low-fat or
fat-free milk. Having this vitamin will help your cells grow as
well as tell them what type of cell to be. It also aids in vision,
bone health, and reproduction.
Protein: milk has a little over one serving of protein. In fact,
due to the unique carbohydrate:protein ratio, chocolate milk
can make a good post-workout snack to help your muscles
start recovering.
Types of Milk
Many of the health benefits of milk can be found in several
types of milk besides cow's milk. Simply check the label to
see what you're getting. Listed below are several types of
milk with the major differences explained.
 Cow's milk - comes in varying fat percentages (fatfree/skim, 2%, 3%). The higher the fat %, the more
flavor (and calories), but also more fat-soluble
vitamins (vitamins A, D, E, and K).
 Soy milk - A common alternative for vegetarians,
vegans, and those who are lactose-intolerant. Most
find it a little bit sweeter with a stronger after taste.
 Nut milk - There are almost countless types - almond,
cashew, coconut, hazelnut. These tend to taste like
their respective nut, and are usually way lower in
calories (with the exception of hazelnut), meaning
you might have to drink more to feel as full.
 Rice milk - this sweet milk is comparable to cow's milk
in nutrient content.
More About Milk:
http://www.choosemyplate.gov/foodgallery-dairy
References:
Beerman, Kathy A., McGuire, Michelle. "Nutritional Sciences From Fundamentals to
Food". Second edition. Wadsworth Cengage Learning 2011. Chapters 11, 12.
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[Issue] :: [Date]
Featured Food of the Week:
Milk
Milk is found at most
grocery stores and can be
stored in the refrigerator
until the expiration date on
the container. Although it
contains no fiber, milk is
high in potassium and
calcium. There are many
types of milk - flavored, fat
free, 1%, 2%, 3%, and more.
Below are the nutrition facts
for a serving (8 oz) of 2%
cow's milk.
Calories
137
Total Fat
5 grams
Carbs
13 grams
Fiber
0 grams
Protein
10 grams
Calcium
35% of DV
Phosphorous
39% of DV
Sources:
USDA Nutrition Database