It’s well-known that dairy milk and dairy products are an important part of a healthy diet. In fact, they’re among some of the most nutrient-rich foods available.
Milk is a natural source of 15 essential nutrients. Here’s a quick rundown of what they are, and some of the things they help your body do.
Vitamin A and vitamin D helps build strong bones and teeth, while calcium and phosphorus aids in the formation and maintenance of bones and teeth.
Vitamin B12 aids in the formation of red blood cells.
Vitamin A aids in maintaining the health of skin.
Riboflavin, niacin, vitamin b6, vitamin b12, pantothenic acid, phosphorus, magnesium and zinc are all factors in energy metabolism.
Protein helps build strong muscles and potassium supports muscle function.
Thiamin aids in normal growth, while selenium is a dietary antioxidant.
Whether you like to drink 1%, 2%, homogenized or chocolate milk, they all contain the same nutritional elements.
Here’s a milk nutrition fact: Did you know a 200 ml glass of milk contains about the same amount of protein as one egg?
There are ways you can have dairy if you're lactose intolerant. Try drinking smaller portions, and drink milk with meals or other foods. Or eat lower-lactose cheeses like cheddar, Swiss, Edam, gouda or parmesan. You can also buy lactose-free milk or take lactase enzyme drops or tablets beforehand to reduce dairy intolerance symptoms.
We’ve got lots of easy dairy recipe ideas to choose from.
Dairy milk is milk that comes from cows. This differentiates it from milk produced by other animals, or products derived from plants (like nuts or soy).
It's important to check the labels of the foods you're buying for their exact nutrient content. Milk alternatives like soy and almond beverages tend to have low amounts of naturally occurring calcium and vitamin D, and are fortified as a result. The amount of fortification is not standardized, so the nutrient content may vary from product to product. For tips on how to understand nutrition facts tables, visit the Government of Canada's Understanding food labels page.
The main difference between skim, 1%, 2% and homogenized (3.25%) milk is the amount of milk fat. The following chart shows the comparative nutrient values of the various types of dairy milk.
Nutritional value per 250 mL
*Retinol activity equivalent,
Source: Health Canada
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