Milk Nutrition Facts, Calories in Milk & Cottage Cheese (Paneer)

1. Milk is a source of high-quality protein, calcium, vitamins A and D, riboflavin, other B vitamins and phosphorus. Thus the milk is a unique drink that provides such a large range of natural nutrients. Everyone should drink at least 3 servings a day (1 serving = 8 ounces).
2. One glass of milk provides the following % of an adult daily recommended value:
   
   • Calcium=30%, Calcium is required to build and maintain bone mass.
   • The whole full cream milk contains 4% fat.
   • 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.
   • Water = 97%

Recipe of Badam Milk Mix

Ingredients

Badam (almonds), skinned, 1 Tbsp

cardamom seeds, 1/4 tsp

Pistachios, pieces, 1 tsp

Saffron, a few strands

Preparation

Grind all the ingredients in a coffee grinder and store in an airtight container.

Nutrition of Paneer (Cottage Cheese)

Homemade paneer (cheese)