Many of us were brought up on the message that milk is good for you. The mid-afternoon glass of milk at school recess was a staple service for a long time, to provide kids a healthful snack. There is a nostalgia to milk that reminds us of our childhood. But what is it about milk that makes it good for us? And what benefits does it serve for adults? Well beyond being a high quality source of calcium, milk is in fact rich in multiple other important vitamins and minerals.
In fact, a 200mL glass of semi-skimmed milk contains:
- 74% of an adult’s daily vitamin B12 (good for immunity)
- 41% of your daily iodine needs (which supports healthy brain function)
- 35% of daily vitamin B2, also known as Riboflavin (good for vision and red blood cell production)
- 28% of your daily phosphorus needs (another bone-friendly nutrient)
- 23% of your daily vitamin B5 (helps reduce tiredness and fatigue)
- 16% of your daily potassium needs (which helps to regulate blood pressure)
- 14% of your daily vitamin A
Not to mention, 31% of your daily calcium needs, which is necessary for healthy bones and teeth and 14% of your daily protein needs (good for muscle building & repair).
The British Dietetic Association (BDA) recommends 3 portions of dairy per day for maximal health benefits – a 200mL glass of milk is considered one portion, as is 150g of yoghurt, or 30g of cheese (about the size of a small matchbox).
I’ll make mine a milkshake!