Calcium amongst other nutrients in milk is thought to protect the heart. Milk is low in sodium and also has potassium. Healthy heart: Many studies worldwide have concluded that adequate consumption of milk helps lower our blood pressure and the low density (bad) cholesterol, total cholesterol and helps improve the high density (good) cholesterol and thus helps protect us from heart disease. The main protein in milk, casein, develops a thin protective film on teeth, which protects the enamel of teeth from the corrosive effect of acids developed in our mouth, protecting teeth from developing caries. The abundance of calcium, phosphorous, magnesium and protein in milk helps in giving us healthy bones and teeth.ĭrinking adequate milk protects us from the crippling ‘brittle bones disease’ osteoporosis, which causes easy fractures in old age. Health of bones and teeth: Milk is not only vital for developing healthy bones and teeth in childhood but also for maintaining their health in later life upto old age. Those vegetarians who don’t drink as much milk are most likely to suffer from the deficiency of the vitamin. Pure vegetarians need to drink at least 2.5 cups of milk to meet their daily requirements of Vitamin B12. The only source of Vitamin B12 in a purely vegetarian diet is milk.

Health benefits of milk: Milk confers a wide range of health benefits on us. The only downside is that you lose out on some vital fat soluble vitamins present in whole milk, more notably, Vitamins A and D. Thus it makes sense to drink skim milk as it provides most of the healthy nutrition of whole milk while it is much lower in calories and cholesterol. Skimmed milk retains all the protein and carbohydrates present in whole milk as well as the water soluble vitamins like the B vitamins and all the minerals including calcium completely.Ī cup of whole milk contains 24 mg of cholesterol, while the same serving of skim milk contains 5 mg of cholesterol. Thus skimmed milk is much lower in calories, fat, cholesterol and vitamin A, D, E and K than the whole milk. When fat is removed, most of the cholesterol and fat soluble vitamins A, D, E and K are also largely removed from the whole milk. There is some difference in the nutritional composition of whole milk and skimmed milk. Whole milk and skimmed milk: When fat is removed from the whole milk, you get skimmed milk. In fact researchers recommend that we drink 750 ml low fat or skimmed milk a day. Thus it is imperative that every pure vegetarian diet must include ample milk in it. In fact milk constitutes the most important protein source of a lacto-vegan diet, apart from the fact that it is the only source of Vitamin B12 in this diet. Thus milk provides us with invaluable proteins of high quality. The milk proteins are of a high biological value. Milk proteins mainly consist of casein (about 80%) and whey (about 20%). Lactose helps in the absorption of calcium and phosphorous and the synthesis of some B complex vitamins in the small intestine. The main sugar present in milk is lactose. It also has Vitamin K and Vitamin A in small amount. It has Vitamin D, Vitamin B12 and Riboflavin in good amounts. It also has small amount of potassium in it. It is a rich source of iodine and a good source of calcium and phosphorus. A 200 ml cup of skim cow milk provides just about 62 calories. Cow milk with 3.9 % fat provides about 66 calories per 100 ml. It also has small amounts of Folate, Pantothenic Acid, Vitamin B6 and Niacin.Ĭow milk provides 3.2 gm high quality proteins per 100 ml. It is also a rich source of Riboflavin and Vitamin B12 and a good source of Vitamin A, C and Thiamine. It also contains iron, sodium, zinc, copper and manganese in small amounts. It is a rich source of calcium and a good source of magnesium, potassium and phosphorus. Thus a 200 ml cup of skimmed buffalo milk provides a mere 76 calories.

Buffalo milk with 8 gm fat provides about 110 calories per 100 ml. It is a rich source of excellent quality proteins, minerals like calcium, potassium, phosphorus and vitamins like Vitamin A, Riboflavin, Vitamin B12 and Vitamin D.īuffalo milk provides about 4.25 gm of excellent quality proteins per 100 ml. Milk is a fabulous treasure of wide ranging vital nutrients that few foods can match. Milk Is A Treasure of Excellent Nutrition!

B12 whole milk vs skim milk