Diet & Nutrition 6 MIN READ 5325 VIEWS July 28, 2022 Read in Hindi

All About the Essential Vitamins and Minerals in Milk

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Vitamins and Minerals in Milk
Nutrients in Milk
Proteins in Milk
Fats in Milk
Carbohydrates in Milk
Vitamins and Minerals in Milk
Minerals in Milk
Vitamins in Milk
Health Benefits of Drinking Milk
Conclusion

Milk is the first food. Introduced right after birth, it remains an integral part of a daily diet for a lifetime. The reasons are apparent – its unmatched nutritional quotient. Interestingly, milk remains our primary diet even as we age. But what is it that makes milk a super healthy food? Read through to know the nutritional facts and how the essential vitamins and minerals in milk boost health. 

Nutrients in Milk

Milk has a highly nutritious composition. It is considered a whole food because it contains almost all the nutrients that a body needs for healthy growth and development.

Every 250 ml of full-cream cow milk contains:

  1. 152 calories 
  2. 88% of water
  3. 8.14 gm of high-quality protein 
  4. 12 gm of carbohydrates
  5. 12 gm of sugar
  6. 8 gm of fat

Proteins in Milk

Milk is an excellent source of proteins for the body. The proteins are revered as the building blocks of the body. They support the growth and repair of muscles and play a crucial role in various vital processes in the body. 

Every 30 ml of milk confers 1 gm of pure protein. Milk contains both soluble and insoluble proteins. While whey proteins are soluble in water, casein protein is insoluble in water.

Almost 80% of milk protein is casein which has a high proportion of essential amino acids. Casein protein also helps increase the absorption of minerals [calcium, phosphorus]in the body.

Fats in Milk

Cow milk contains 4% fat. This is further standardised to 3.25% fat in full-cream dairy, 2% in medium fat milk and less than 1% in skimmed milk.

Milk fat is the most complex natural fat as it contains a mix of over 400 different fatty acids. The milk fat contains approximately 62% saturated fatty acids, 30% monounsaturated fatty acids, 4% polyunsaturated fatty acids, and 4% naturally occurring trans fatty acids.

Milk fat also contains small amounts of conjugated linoleic acid (CLA) and vaccenic acid [Trans fats]. CLA helps reduce body fat deposits and is known to boost immune health.

Unlike regular trans fats, dairy trans fats, also called ruminant trans fats, confer positive health effects.

Carbohydrates in Milk

Milk is easy to digest as it contains the simple form of sugar – lactose. It makes up around 5% of the milk by weight. Being a simple carbohydrate, lactose is quickly broken down into glucose and galactose. This leads to an instant release of energy in the body. 

But some people lack the enzyme, lactase that breaks down lactose, leading to lactose intolerance.

Vitamins and Minerals in Milk

In addition to proteins, fat, and carbohydrates, milk contains a wide range of vitamins and minerals. The presence of vitamins and minerals in milk makes it a complete food. Milk also sustains the growth and development of the body as it contains all the nutrients required. 

Minerals in Milk

The minerals present in milk are:

1. Calcium

Calcium is the most abundant mineral in the body. About 99% of the body’s calcium is stored in bones, whereas the remaining 1% can be traced in blood, muscle, and tissues. Every 250 ml of milk contains 275 mg of calcium. Calcium present in milk is most easily absorbed by the body.

Calcium is an essential nutrient that helps keep teeth and bones strong. It plays an important role in blood clotting. It is vital for muscle movement and contraction, transmitting nerve signals, and regulating normal heart rhythms. In old age, optimum levels of calcium help prevent bone fractures and reduce the risk of osteoporosis.

2. Phosphorus

The second most abundant mineral in the body, Phosphorus, makes up about 1% of the total body weight. It is available in every cell of the body and found in the bones and teeth. Every 250 ml of milk contains approximately 250 mg of phosphorus. 

Phosphorus is vital for keeping bones and teeth strong. It helps in muscle contraction and aids in post-workout muscle recovery. The mineral is also crucial for filtering and removing waste from the kidneys. It plays a vital role in promoting healthy nerve conduction throughout the body.

3. Potassium

Milk contains high amounts of potassium. Every 250 ml of milk contains 322 mg of potassium. This makes up for 9% of the daily potassium intake. 

Potassium, a primary electrolyte,and mineral is critical for the body. It helps to regulate blood pressure and maintain fluid balance and plays a crucial role in nerve transmission, heart function and muscle contraction. 

4. Zinc

Milk is an excellent source of zinc. It contains high amounts of bioavailable zinc, implying the mineral in milk can be easily absorbed by the body. Every 250 ml of milk contains approximately 1.2 mg of zinc.

Zinc is a trace mineral and is required in very small quantities. It is used by almost 100 enzymes to carry out vital chemical reactions. Zinc is critical in the creation of DNA and is required for the growth of cells. Zinc also helps in building proteins and promotes the healing of damaged tissues. It is paramount for boosting immune health. 

5. Choline

Choline is an essential nutrient in milk. A 250 ml serving of 2% fat milk contains about 40 mg of choline.

The mineral is highly critical for foetal and infant development. The mineral is required to form the membrane surrounding body cells. The nervous system uses Choline to regulate memory and mood. It plays a crucial role in muscle control and other body functions.

6. Magnesium

All dairy products are rich in magnesium. Every 250 ml of milk contains 24 mg of magnesium, making up almost 30% of the daily magnesium requirement.

Magnesium is vital for various physiological functions in the body. Magnesium, like zinc, is required for several biochemical reactions. The mineral helps in maintaining normal nerve and muscle function. It supports a healthy immune system and helps regulate a steady heart rate. Magnesium is also used by bones and teeth to upkeep strength.

7. Selenium

Selenium is an important mineral in milk. Every 250 ml serving of milk contains 8 mcg of selenium, approximately 11% of the daily need.

The mineral forms an essential component of selenoproteins, the enzymes and proteins that help make DNA. Selenium also confers protection against cell damage and infections. Selenoproteins are extremely important for reproduction and the metabolism of thyroid hormones.

Vitamins in Milk

Listed below are all the vitamins present in milk:

1. Vitamin A

One of the essential vitamins found in milk is Vitamin A. Every 250 ml of milk contains 395 IU of Vitamin A. 

The vitamin is essential for boosting immune function. Optimum levels of Vitamin A in the body also help cut down oxidative stress, lowering the risk of developing certain cancers. Vitamin A helps protect the eyes and skin. It is paramount for healthy growth and reproduction.

2. Vitamin B2 (Riboflavin)

Riboflavin, a water-soluble vitamin, is one of the 8 B-Vitamins required by the body. Cow milk naturally contains about 0.14 micrograms of vitamin B2. 

Vitamin B2 is vital for breaking down food components in the body. It helps the body absorb other nutrients and aids in maintaining tissues. 

3. Vitamin B12

Milk is an excellent source of vitamin B12. Every 250 ml of milk contains 0.8 mcg of Vitamin B12, almost half of the recommended daily intake of the vitamin. 

Vitamin B12 is important for the formation of red blood cells and DNA. It also plays a vital role in the function and development of brain and nerve cells. 

4. Vitamin D

Milk is usually fortified with Vitamin D or sunshine vitamin. Cow’s milk is typically fortified with vitamin D3 (cholecalciferol). Every 250 ml of milk contains 124 IU of Vitamin D.

Vitamin D helps regulate calcium and phosphorus in the body. The vitamin is thus crucial for strong bones and healthy teeth. It also helps boost immune health by binding the receptors on immune cells.

Vitamins and Minerals in Milk - Did you know

Health Benefits of Drinking Milk

Milk is a storehouse of health and nutrition. Abundantly packed with nutrients, it benefits the body in several ways. These are:

  1. Promotes bone health and helps prevent osteoporosis
  2. Helps maintain healthy teeth
  3. Aids in regulating blood pressure
  4. Promotes brain health
  5. Helps combat depression
  6. Aids in muscle building
  7. Supports weight loss
  8. Promotes skin health
  9. Boosts immune system
  10. Hydrates hair strands

Conclusion

Milk is an essential source of nutrition. It is one of the healthiest drinks. It contains high-quality proteins – casein and whey, the most complex mix of natural fats, and the easy-to-digest and simplest form of sugar – lactose. 

The vitamins and minerals in milk further add to its nutritional quotient. Calcium, phosphorus, zinc, magnesium, selenium, etc. are the minerals in milk. The vitamins found in milk include Vitamin A, B2, and B12. Milk is typically fortified with Vitamin D. 

Though milk is well-tolerated by all, milk allergy and lactose intolerance can pose serious health threats. Also, excessive milk consumption can lead to digestive issues like bloating, cramps, and diarrhoea.

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