Milk Nutrition,Calories in Milk & Cottage Cheese (Paneer

Milk Nutrition

Milk is a source of high-quality protein, calcium, vitamins A and D, riboflavin, other B vitamins and phosphorus.

One glass of milk provides the following % of an adult daily recommended value:

• Calcium=30%, Calcium is required to build and maintain bone mass.
• Vitamin D=25%, necessary to promote absortion of calcium and other minerals.
Riboflavin=24%, It helps to convert food into energy.
• Phosphorous=20%, helps to generate energy in body cells, strengthen bones.
• Protein=16%, needed to build and repair body muscles.
  The milk contains about 80 percent whey and 20 percent casein, the two high quality proteins. Whey is a fast protein which is quickly broken down into amino acids and absorbed into the bloodstream. Therefore it is very good to consume after a workout. Casein provides to the body a slow supply of protein for a longer period of time, as it is digested more slowly.

• Vitamin B-12=13%, needed to build red blood cells that carry oxygen.
• Potassium=11%, for maintaining normal blood pressure.
• Niacin=10%, needed for normal functioning of enzymes and metabolism of fatty acids and sugars.
• Vitamin A=10%, needed for normal vision and skin.

Nutrition Chart for Milk

Nutrition of Paneer (Cottage Cheese)

Home made paneer (cheese)

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