Milk Nutrition Facts and Health Benefit

Nutrient Content in One Cup of Milk (244gm) is given below:

Nutrients Per 100 gram
Calories 42
Protein 3.4
Fat 1
Saturated fat 0.6
Cholesterol 5mg
Calcium 12
Vitamin D 0%
Magnesium 2%
Vitamin B12 8%
Carb 5
Potassium 150
Sodium 44mg

But this nutrient content may vary due to some factors such as animal raising, animal feed. Milk contains most of the nutrients which lacks in our normal diet such as Potassium, Calcium, Vitamin B12, and Vitamin D.

Health Benefits:-

 It contains many nutrients which prevents us against some diseases or also improve our health  such as:

Reduce The Risk of Heart-Related Diseases

It contains several types of fatty acids including Conjugated Linoleic Acid (CLA) & Omega 3-fatty acids which reduces the risk of Diabetes & Heart diseases. The grass fed cows mostly contains these fatty acids in the milk.

risk of heart related diseases
Reduce Inflammation and fight oxidative stress

Reduce Inflammation & Fight Oxidative Stress

Organic cow’s milk contains high amount of antioxidants such as Vitamin E & Beta-Carotene which reduces inflammation & fight with oxidative stress.

Keeps Muscles Healthy

Milk is a good source of high quality proteins. The high quality proteins are casein protein & whey protein. These high quality proteins are linked to health benefits such as Whey protein contain those amino acids which helps in building muscle mass, prevents muscle loss & also act as fuel during exercise.

Maintains Bone health

Milk also contains nutrients which are beneficial to bone health. The nutrient includes calcium, phosphorus, potassium, protein and vitamin K2 (found in organic milk). This nutrients helps in strengthen the bones & also prevents from bone related diseases such as Osteoporosis & bone fractures etc.

Aids in Weight Loss

The fatty acid (Conjugated Linoleic Acid) found in milk also aids in weight loss through inhibit fat production & promote lipolysis (fat breakdown). Thus, milk intake lowers the risk of obesity in childhood. Moreover, the calcium found in milk also aids in weight loss.

Blood Pressure and milk

Lowers the Blood Pressure

The nutrients including calcium, potassium & magnesium in milk lower the blood pressure. As u know high blood pressure is a risk factor for heart diseases.

Good for Athletes Health

It enhance muscle repair in athletes. Several studies reveals that consuming milk during post work-out can reduce muscle damage, promote muscle repair, boost the strength & even reduce muscle soreness. Furthermore, milk is proven to be a natural alternative source to protein drinks which is being sell in market for post work-out recovery.

Growth & Regeneration

There are more than 50 different hormones are naturally found in cow’s milk, in which one hormone have a healthy effect on human’s .The hormone is named as Insulin-like growth factor-1 (IGF-1). It is not only found in cow’s milk but also found in breast milk. This hormone has a growth promoting effect almost in every bodily cell including skeletal muscles, cartilage, bone, skin etc. It also regulates cellular DNA synthesis.

Despite of these health benefits, milk also has adverse effects on health such as

  • Lactose intolerance
  • Milk Allergy
  • Acne
  • Cancer
  • High cholesterol issues and heart diseases.

Lactose Intolerance

Lactose intolerance is a condition in which people can’t digest milk due to the inability to digest lactose. People with this condition don’t make enough lactase enzymes to breakdown lactose. About 65% of the global population is suffering from it. If the person suffering from lactose intolerance consume this milk may suffer from diarrhea, nausea, bloating etc. For this purpose lactose free milk is being sold in market. These lactose free milks are mostly plant based including almond milk, cashew milk, soy milk, coconut milk etc.

Milk Allergic persons shouldn’t consume it:

Milk Allergy is more distinct from lactose Intolerance. It is mostly rare in adults but common in young children. It is caused due to the 2 high quality proteins which are naturally found in milk. The 2 high quality proteins are casein or whey. Symptoms occur after drinking milk are skin rash, breathing issues, vomiting, diarrhea, swelling & bloody stools.

Can cause acne:

Excess milk consumption has been linked with acne which triggers the normal’s level of IGF-1 to higher levels. Its abnormal increase causes acne.


Many research suggests that excess milk consumption is associated with cancer. So, it should be consume in moderate amount.

High cholesterol issues:

Full fat milk contains saturated fats. According to American Heart Association, “saturated fats can cause high cholesterol issues & heart issues also” (s). So its excess consumption may cause health issues.


As u have been familiar of all of these above health benefits or adverse effect of milk. So it is must be take into account that milk must be consume daily or not drink excess milk.


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