That way, you're cutting down fat and calories while still getting all of the nutrients in milk. For example if you drink eight ounces of skim milk, that's 90 calories.
The fat will be minimal, and it's low in saturated fat. Cow's milk is naturally an excellent source of calcium. It has vitamin D and it has potassium and it's a complete protein source as well. With other forms of dairy — cheese, yogurt and other sources — you are getting some, but not all, of the nutrients from milk. For example, in yogurt the water in milk is taken away so you get possibly more protein per serving.
But you may also get more fat and salt. Yogurt would be a good option to replace cow's milk if you'd like, especially a non-fat greek yogurt which is lower in carbs and higher in protein. Keith Ayoob, associate clinical professor, department of pediatrics at Albert Einstein College of Medicine:. People seem to want to criticize cow's milk, and it is honestly stellar. There's been the issue of RBST, or bovine somatotropin, which is a hormone that is given to cows that don't produce a lot of milk.
And a lot of people are worried about it, but it doesn't work on people! Although it's not as present in the marketplace now I feel bad for the small dairy farmers. If they have more efficient cows they can stay in business. Also, most people don't know it, but milk is actually a local food for many people.
Even in New York City, we're within an hour and a half's drive of dairy farms. And milk is cheap. Milk has nine essential nutrients, and kids like it. This one isn't broken, we don't need to fix it. Amanda Powell, of the medicine endocrinology, diabetes and nutrition department of the Boston Medical Center:.
In terms of health, cow's milk is a complete protein source. It has eight grams of protein and 12 grams of carbohydrates per cup.
Cow's milk on it's own — without fortification — has milligrams of calcium, which is 30 percent of the recommended daily allowance for most adults. And, one cup of milk has half of the recommended daily allowance of B We also fortify cow's milk with essential nutrients. Issues relating to milk fat are discussed in the Milk and Human Health section.
Health benefits of milk
The content of cholesterol in milk is shown in the Nutrient Content Tables. Cholesterol is an important component of cell membranes and as a starting material for the production of bile salts and steroid hormones.
The body manufactures cholesterol to ensure that an adequate level of cholesterol is available for body functions. High levels of blood cholesterol are associated with increased risk for heart disease and are discussed in the Milk and Human Health section. Cholesterol is associated with fat so the content will vary depending on the fat content of the dairy product. The protein content of some milk varieties is shown in the Nutrient Content Tables. Proteins are the fundamental building blocks of muscles, skin, hair, and cellular components. Proteins are needed to help muscles contract and relax, and help repair damaged tissues.
They play a critical role in many body functions as enzymes, hormones, and antibodies. Proteins may also be used as an energy source by the body. Proteins of animal origin and soy are complete proteins, whereas proteins from grains and legumes are missing 1 or more of the essential amino acids, which means that consumers must eat complementary foods in order to get all of the essential amino acids.
Both casein and whey proteins are present in milk, yogurt , and ice cream. In most cheeses the casein is coagulated to form the curd, and the whey is drained leaving only a small amount of whey proteins in the cheese. During cheese making, the 6 -casein is cleaved between specific amino acids and results in a unique protein fragment that is drained with the whey. This fragment, called milk glycomacropeptide, does not have any phenylalanine and can be used as a source of protein for people with phenylketonuria, the inability to digest proteins that contain phenylalanine.
Whey proteins have become popular ingredients in foods as an additional source of protein or for functional benefits.
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Whey proteins are used as a protein source in high protein beverages and energy bars targeted to athletes. Some examples include the use of whey proteins to bind water in meat and sausage products, provide a brown crust in bakery products, and provide whipping properties that replace a portion of egg whites. Whey proteins contain immunoglobulins which are important in the immune responses of the body.
Whey proteins contain branched chain amino acids leucine, isoleucine, and valine and have been proposed to have some benefits to athletes for muscle recovery and for preventing mental fatigue. Vitamins have many roles in the body including metabolism co-factors, oxygen transport and antioxidants. They help the body use carbohydrates, protein, and fat. The functions of vitamins are described below in alphabetical order.
The content of vitamin A in milk is shown in the Nutrient Content Tables. Vitamin A is a fat soluble vitamin involved in vision, gene expression, reproduction, and immune response. Dairy products are a good source of vitamin A, although the vitamin A content will vary with the fat content of the product. The content of thiamin vitamin B1 in milk is shown in the Nutrient Content Tables. Thiamin is a water soluble vitamin that is an enzyme cofactor involved in the metabolism of carbohydrates and branched chain amino acids.
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The content of riboflavin vitamin B2 in milk is shown in the Nutrient Content Tables. Riboflavin is a water soluble vitamin that is an enzyme cofactor involved in electron transport reactions. The content of niacin vitamin B3 in milk is shown in the Nutrient Content Tables. Niacin is a water soluble vitamin that is an enzyme cofactor involved in electron transport reactions required for energy metabolism. The content of pantothenic acid vitamin B5 in milk is shown in the Nutrient Content Tables.
Pantothenic acid is a water soluble vitamin that is an enzyme cofactor in fatty acid metabolism. The content of vitamin B6 pyridoxine in milk is shown in the Nutrient Content Tables. Vitamin B6 is a water soluble vitamin involved in the metabolism of proteins and glycogen energy stored in the liver and muscles , and in the metabolism of sphingolipids in the nervous system.
The content of vitamin B12 cobalamin in milk is shown in the Nutrient Content Tables. Vitamin B12 is a water soluble vitamin involved in protein metabolism and blood functions. Milk is a recommended source of vitamin B The content of vitamin C in milk is shown in the Nutrient Content Tables. Vitamin C is a water soluble vitamin that is an important antioxidant. It has a role in collagen formation in connective tissue and helps in iron absorption and healing of wounds and injuries.
The content of vitamin D in milk is shown in the Nutrient Content Tables. Vitamin D is a fat soluble vitamin that is important in maintaining blood calcium and phosphorus balance and assists calcium metabolism. Milk is typically fortified with vitamin D. The content of vitamin E in milk is shown in the Nutrient Content Tables. Vitamin E is a fat soluble vitamin that has antioxidant activity. The compounds with vitamin E activity are the tocopherols and tocotrienols. Milk contains a small amount of vitamin E, which increases with increasing fat content of dairy products.
Milk Nutrition Facts
The content of folate in milk is shown in the Nutrient Content Tables. Folate is one of the water soluble B vitamins. Folate is an enzyme cofactor important in the metabolism of proteins and nucleic acids and blood functions. There is a small amount of folate in milk. The content of vitamin K in milk is shown in the Nutrient Content Tables. Vitamin K is a fat soluble vitamin involved in blood clotting, bone metabolism, and protein synthesis.