Following is a list of interesting nutritional facts on milk.
- 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).
- 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 milk products 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%
- Cholesterol in milk is quite high.
The calcium in cow milk strengthens the bones, potassium in it controls blood pressure and iodine promotes thyroid function and prevents gout.
Indian women are prone to iron deficiency and the answer could lie in goat's milk. According to researchers, Due to high presence of iron, calcium, phosphorus and magnesium, goat milk helps prevent softening of bone and anemia. It has less fat, builds immune system, and reduces inflammation of the bowel. Goat's milk improves digestion and utilization of minerals such as iron, calcium, phosphorus and magnesium.
Cows To Produce Human Breast Milk
Chinese scientists have developed genetically modified cows that produce ''human'' milk, reports The Sunday Telegraph (Oct 2011). Acording to the Researcher Professor Ning Li of the China Agricultural University, the milk is similar to human breast milk, and as safe as from ordinary dairy cows.
The researchers used cloning technology to introduce human genes into the DNA of dairy cows before the genetically modified embryos were implanted into surrogate cows. The cows produced milk containing a human protein called lysozyme, so this milk can provide an alternative to human breast milk and formula milk for babies.

Soya Milk
Soya milk is a substitute for vegans and for those who are lactose intolerant. It contains proteins, fiber, fatty acids, vitamins and minerals. Soy milk improves HDL cholesterol, help in weight loss, may claims prevent prostrate cancer, osteoporosis and postmenopausal syndrome.
Coconut Milk
Coconuts provide vitamins, proteins, minerals like iron, selenium, sodium, calcium, magnesium, phosphorus and potassium, vitamins like vitamins C, E, B1, B3, B5 and B6, and fibers that prevent gallbladder stones and liver diseases, inflammation and skin diseases. Coconut milk is richer in calcium than regular milk.
Nutrition Chart for Milk
Skim Milk 1 cup | |
Calories | 86 |
Total fat (g) | 0.4 |
Saturated fat (g) | 0.3 |
Monounsaturated fat (g) | 0.1 |
Polyunsaturated fat (g) | 0 |
Dietary fiber (g) | 0 |
Protein (g) | 8 |
Carbohydrate (g) | 12 |
Cholesterol (mg) | 4 |
Sodium (mg) | 126 |
Vitamin A (RE) | 150 |
Vitamin D (mcg) | 2.5 |
Riboflavin (mg) | 0.3 |
Vitamin B12 (mcg) | 0.9 |
Calcium (mg) | 301 |
Phosphorus (mg) | 248 |
Whole Milk 1 cup | |
Calories | 150 |
Total fat (g) | 8.2 |
Saturated fat (g) | 5.1 |
Monounsaturated fat (g) | 2.4 |
Polyunsaturated fat (g) | 0.3 |
Dietary fiber (g) | 0 |
Protein (g) | 8 |
Carbohydrate (g) | 11 |
Cholesterol (mg) | 33 |
Sodium (mg) | 120 |
Vitamin A (RE) | 76 |
Vitamin D (mcg) | 2.4 |
Riboflavin (mg) | 0.4 |
Vitamin B12 (mcg) | 0.9 |
Calcium (mg) | 290 |
Phosphorus (mg) | 228 |
Recipe of Badam Milk Mix
Badam Burfi | Milk Burfi recipe
Ingredients
Badam (almonds), skinned, 1 Tbsp
cardamom seeds, 1/4 tsp
Pistachios, pieces, 1 tsp
Saffron spice (how to grow saffron, a few strands
Preparation
Grind all the ingredients in a coffee grinder and store in an airtight container.
Cardamom milk is healthier than flavoured milk because cardamom contains potassium, calcium, vitamin-C, niacin, riboflavinand magnesium. Cardamom is used as an antiseptic, carminative, digestive, diuretic and stimulant.
Nutrition of Paneer (Cottage Cheese)
Baffalo's Milk Paneer Nutrition | Cow's Milk Paneer Nutrition |
Energy = 292 kcal | Energy = 2265 kcal |