13 Ways Milk Can Help Your Body

Milk is more than a delicious drink. It provides 13 essential nutrients that support your body in many ways, from strong bones and muscles to healthy immune function and energy metabolism.

One 8-ounce serving of milk provides these essential nutrients, while the % Daily Value (DV) shows how much each nutrient contributes to your daily diet. As a general guide, 10% DV or more is considered a good source, while 20% DV or more is an excellent source. The % DV is based on a 2,000-calorie daily diet. Here’s a look at what each nutrient brings to the table:

Calcium builds and maintains strong bones and teeth.

2. Protein from milk provides 16% of the Daily Value per serving.

Protein provides sustained energy, helps to build and maintain lean muscle and to maintain a healthy immune system. 

3. Vitamin D from milk provides 15% of the Daily Value per serving.

Vitamin D builds and maintains strong bones and teeth, and maintains a healthy immune system.

4. Phosphorus from milk provides 20% of the Daily Value per serving.

Phosphorus builds and maintains strong bones and teeth and supports tissue growth.

5. Vitamin A from milk provides 15% of the Daily Value per serving.

Vitamin A keeps skin and eyes healthy, promotes growth and helps with maintaining a healthy immune system.

6. Riboflavin from milk provides 30% of the Daily Value per serving.

Riboflavin helps your body use carbohydrates, fats and protein for fuel.

7. Vitamin B12 from milk provides 50% of the Daily Value per serving.

Vitamin B12 maintains healthy immune, blood and nervous system function and supports normal energy metabolism. It’s necessary for brain development during pregnancy and infancy; linked to cognitive function in childhood.

8. Pantothenic acid from milk provides 20% of the Daily Value per serving.

Pantothenic acid enables your body to use carbohydrates, fats and protein for fuel.

9. Niacin from milk provides 15% of the Daily Value per serving.

Niacin is used in energy metabolism in the body.

10. Zinc from milk provides 10% of the Daily Value per serving.

Zinc supports a healthy immune system, promotes normal growth and development, and helps maintain healthy skin.

11. Selenium from milk provides 10% of the Daily Value per serving.

Selenium maintains a healthy immune system, regulates metabolism and protects healthy cells from damage.

12. Iodine from milk provides 60% of the Daily Value per serving.

Iodine is necessary for proper bone and brain development during pregnancy and infancy; linked to cognitive function in childhood.

13. Potassium from milk provides 10% of the Daily Value per serving.

Potassium supports healthy blood pressure and heart health. It also regulates body fluid balance and supports normal muscle function.

Whether paired with cereal or incorporated into a favorite recipe, milk is a delicious way to add essential nutrients to your day. As part of a balanced eating pattern, milk’s combination of protein, minerals and B vitamins helps support your body’s everyday needs.

Adapted from National Dairy Council

References:

• USDA FoodData Central online at https://fdc.nal.udsa.gov/. Mean values calculated from database entries across all fat levels of plain vitamin D-fortified fluid milk in Legacy, Foundation, and Survey (FNDDS) data sources.
• The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice