Milk Nutrition: From Calcium to Vitamins

From childhood to adulthood, milk has been recognised for its ability to promote bone health, muscular growth, and general vitality. But what exactly makes milk so nutritionally rich? Let's take a closer look at the many nutrients found in milk, from calcium to the lesser-known vitamins that contribute to its nutritional composition.

Calcium

Perhaps the most famous nutrient associated with milk is calcium. Known as the building blocks of strong bones and teeth, calcium plays a crucial role in skeletal health. Just one cup of milk provides approximately 31% of the daily recommended intake of calcium, making it an excellent choice for fortifying bones and preventing conditions like osteoporosis (1).

Protein

Milk serves as a complete protein source, containing all nine essential amino acids necessary for muscle growth and repair (2). Whether you're an athlete striving for peak performance or simply aiming to maintain muscle mass, milk's protein content makes it a valuable addition to your diet.

Vitamin D

Vitamin D plays a vital supporting role by aiding in calcium absorption (3). Often referred to as the

"sunshine vitamin," vitamin D can be synthesized by the body when exposed to sunlight. However, milk fortified with vitamin D ensures a consistent intake, supporting bone health and immune function (4).

Vitamin B12

Vitamin B12 is a critical nutrient for human health, playing key roles in red blood cell formation, neurological function, and DNA synthesis (5). For individuals who consume cow's milk and dairy products,

the presence of vitamin B12 contributes to meeting their daily dietary requirements for this essential nutrient (6).

Vitamin B2

Vitamin B2, also known as riboflavin, is another essential nutrient found in cow's milk. Riboflavin is a water-soluble vitamin that plays a crucial role in various physiological processes within the body, including energy metabolism, antioxidant defence, and the maintenance of healthy skin and eyes (7).

Potassium and Magnesium: Electrolyte Essentials

In addition to its macronutrient and micronutrient content, milk provides essential electrolytes like potassium and magnesium. These minerals are crucial for maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function (8).

Phosphorous

Phosphorus is a key component of bone tissue, working alongside calcium to build and maintain strong, healthy bones and teeth. Consuming an adequate amount of phosphorus, along with calcium, helps support bone mineralization and can reduce the risk of osteoporosis and fractures, especially as individuals age (9).

Phosphorus plays a role in maintaining kidney function and electrolyte balance within the body. It helps regulate the pH of bodily fluids, supports proper muscle and nerve function, and assists in the excretion of waste products through the urine (9).

Iodine

Iodine is an essential trace mineral found in cow's milk, albeit in relatively small amounts. However, even in these small quantities, iodine plays a crucial role in supporting various aspects of human health. Adequate iodine intake is essential for the production of thyroid hormones, and deficiencies can lead to thyroid disorders, including hypothyroidism and goiter (10).

In short milk is nutritionally rich and provides a combination of essential nutrients necessary for various physiological processes within the body. Whether consumed on its own, added to meals, or incorporated into recipes, milk stands as a versatile and valuable food that continues to nourish individuals of all ages, contributing to their overall health and vitality.

References:

(1) https://www.arla.com/articles/milk-nutrition-facts-calcium-protein-and-calories-in-milk-info/

(2) Davoodi, S. H., Shahbazi, R., Esmaeili, S., Sohrabvandi, S., Mortazavian, A., Jazayeri, S., & Taslimi, A. (2016). Health-Related Aspects of Milk Proteins. Iranian journal of pharmaceutical research : IJPR, 15(3), 573–591.

(3) Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: skeletal and extraskeletal health. Current rheumatology reports, 10(2), 110–117. https://doi.org/10.1007/s11926-008-0020-y

(4) Pellegrino, L., Marangoni, F., Muscogiuri, G., D'Incecco, P., Duval, G. T., Annweiler, C., & Colao, A. (2021). Vitamin D Fortification of Consumption Cow's Milk: Health, Nutritional and Technological Aspects. A Multidisciplinary Lecture of the Recent Scientific Evidence. Molecules (Basel, Switzerland), 26(17), 5289. https://doi.org/10.3390/molecules26175289

(5) O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299

(6) J. J. Matte, M. Britten, C. L. Girard, The importance of milk as a source of vitamin B12 for human nutrition, Animal Frontiers, Volume 4, Issue 2, April 2014, Pages 32–37, https://doi.org/10.2527/af.2014-0012

(7) Mahabadi N, Bhusal A, Banks SW. Riboflavin Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470460/

(8) Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/

(9) Ciosek, Ż., Kot, K., Kosik-Bogacka, D., Łanocha-Arendarczyk, N., & Rotter, I. (2021). The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue. Biomolecules, 11(4), 506. https://doi.org/10.3390/biom11040506

(10) Witard, O. C., Bath, S. C., Dineva, M., Sellem, L., Mulet-Cabero, A. I., van Dongen, L. H., Zheng, J. S., Valenzuela, C., & Smeuninx, B. (2022). Dairy as a Source of Iodine and Protein in the UK: Implications for Human Health Across the Life Course, and Future Policy and Research. Frontiers in nutrition, 9, 800559. https://doi.org/10.3389/fnut.2022.800559