Milk Nutrition

Milk nutrition

1 cup worth of whole milk nutrition (vs. 1 cup, skim):

161 (88) cal;
8.5 (8.8) gm protein (complete);
9 (.24) gm fat;
12 (12.5) gm carbohydrate;
285 (297) mg calcium;
224 (233) mg phosphorus;
122 (127) mg sodium;
341 (356) mg potassium;
366 (trace) units A;
.07 (.09) mg B-I ;
.4 (.44) mg B-2;
.24 (.24) mg niacin;
2 (2) mg C;
4.8 gm saturated fatty acids;
trace linoleic acid;
27 (7) gm cholesterol;
32 (34) mg magnesium.

Milk is one of the first kinds of foods eaten by most people of the world, and throughout their lives it remains one of the most obiquitous, if not always the best loved, symbols of health. Two to four cups of milk daily are recommended for adults, especially for mothers who are breast feeding, for children, two or three cups; for pre teens, three or more cups. Unfortunately, milk is often avoided by teenagers and adults. Milk is rich in all basic nutrients except iron and vitamin C. Every ounce of milk consumed provides a little over one am of an excellent form of complete protein. Protein is essential for growth and for building and maintaining all tissues muscles, organs, skin, hair, fingernails as well us being an integral part of hormones, enzymes (especially c ones needed for producing energy and for burning t), and body fluids, and is necessary for production of hemoglobin, antibodies, and white blood cells and for normal digestion and proper liver function. Another of ilk’s important contributions to health is its calcium, necessary to strong bones and teeth, for the proper clotting f blood, and for the proper functioning of the heart, muscles, and nerves. A calcium deficiency can bring on insomnia, cramps, tooth decay, spastic colitis, migraine headaches, and over sensitivity to pain. As can be seen from the analysis above, skim milk contains slightly more calcium than whole milk, but since calcium is absorbed by the body only in the presence of fats, much of the calcium in skim milk may go unutilized if no other source of fat is taken at the same time. Skim milk is also not as effective as whole milk or cream for the alleviation of ulcers; milk is recommended for ulcers because it combines with the hydrochloric acid of the stomach and prevents it from irritating the ulcer.

Whole milk provides a good amount of vitamin A, needed for good night vision, healthy skin, growth, an mucus membranes of the nose, throat, and digestive tract. ‘ Both whole and skim milk provide good amounts of B vitamins, needed for the production of energy, for growth, and for overcoming the effects of too much alcohol o coffee and too little sleep. Skim milk provides all the protein and minerals of whole milk, with only half the calories, but it lacks the fat soluble vitamins A, D, E, and K making it somewhat less nutritious than whole milk. However, skim milk is recommended over whole milk for those concerned about high cholesterol levels, sine it is much lower in saturated fats and cholesterol. Mi has an added importance in the diet because the beneficial intestinal bacteria that can produce many B vitamins as well as destroy the harmful bacteria that may bring on gas, constipation, and intestinal disturbances can live only on milk sugar, and will die within a week if not provided with this nutrient; a daily intake of milk may help keep these “good” bacteria functioning at optimum level.

Milk comes in many forms and is one of the more versatile foods. Besides whole and skim, milk is available as skim milk with 2 percent non-fat milk solids restored (lower in calories, fats, and vitamin A than whole milk, but higher in protein, carbohydrate, calcium, phosphorus, iron, sodium, potassium, and B vitamins than whole or skim milk); as buttermilk (see entry); as yogurt (see entry); as cream (see entry); as evaporated milk, with half of the moisture removed but otherwise providing all of the nutrients of whole milk; as sweetened, condensed milk, with 60 percent of the water removed, but with a very high sugar content, which may damage its nutritional value; and as powdered dry milk, from either whole or nonfat skim milk (the non-instant dry milk provides twice as much protein as instant dry milk). Certified raw milk milk that is not pasteurized but comes from an inspected dairy and is certified to be healthy is often recommended as superior to pasteurized milk in providing nutrients, but its lack of general availability can keep it from being a practical alternative. Persons who drink the recommended daily allowance of milk rarely have protein or calcium deficiencies. Luckily, for those who dislike this nutritious food, milk can provide just about as much nutrition when cooked, in cereals, desserts, on fruit, in puddings, and in countless other ways. Powdered milk can be used in baking breads and in cooking other foods to improve their nutritional value. In cooking or storing milk, glass containers and utensils should be avoided, since B-2 content can be reduced or completely destroyed by even limited exposure to light.