This page been viewed 3630 times

 8 Important Health Benefits of Milk

  Last Updated : Jun 03,2019

5/5 stars      1 REVIEW

8 Important Health Benefits of Milk, Low Fat Milk. Buffalo Milk v/s Cows Milk

Milk is a complete food and known as Doodh in India. It contains high quality protein i.e. all the amino acids. It is an ideal source of nutrients like Calcium, Phosphorus, Riboflavin, Magnesium, Zinc and Vitamin A. It is the leading food source of 9 essential nutrients for children aged 2-18 years (1). Drinking milk is an important habit to develop in childhood and carry forward into adulthood. The nutrients present in milk and milk products are involved in a number of important functions in the body. These include the benefits of calcium for bones and teeth, and protein for muscle. But nutrients from milk also play a part in nerve and muscle function, energy release, vision, blood clotting and red blood cell formation, digestion, blood pressure, skin health, the immune system, psychological function and in children’s growth.

1. Bone Health Promoting
1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones, due to the presence of calcium as well as of vitamin D, which help in bone formation. Bone formation and accretion takes place in childhood and bone maintenance happens in adulthood. This is the reason why children must drink at least 2 glasses of milk daily. One can have milk based recipes like Apple and Oats Milkshake and Honey Banana Shake to meet their Calcium requirements. Encouraging adults to add 1 more daily serving of dairy foods like milk to their eating pattern is a practical way to help meet dairy recommendations. Calcium obtained from milk can reduce the risk of osteoporosis (2). Milk consists Phosphorus abundantly which helps in building bones (3).

2. Reduces Fatigue
About 18.18% of Recommended Daily Allowance of Riboflavin (Also known as Vitamin B2) comes from milk. Vitamin B-2 helps in breaking down of the macronutrients -- protein, carbohydrate and fat. Riboflavin, in the form of FAD, helps your body break down fats and carbohydrates into energy. Other B-vitamins like thiamine and niacin are also present in milk that are involved in energy metabolism reactions in our body.

3. Low in Carb and High in Protein
Milk low in carbs and therefore does not raise blood glucose levels rapidly. One cup of Milk gives 10 grams of carbs. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. 

4. Good for Teeth and Gums
The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk proteins casein and lactoferrin are linked with maintenance of tooth minerals by altering the bacteria that cause dental caries (4).

5. Mental Health
1 cup of milk provides 6% of the Recommended Daily Allowance of Zinc. And zinc acts in our body to revive the brain. Diets high in zinc are seen to keep the cognitive function intact even in senility (5). Folic acid is used for memory loss, Alzheimer’s disease and depression.

6. Eye Health
Milk may be helpful in keeping your eye healthy because the nutrient Riboflavin present in it has been linked with prevention of eye problems like cataracts, keratoconus, and glaucoma (6). Milk also contain other eye health promoting nutrients like Vitamin A and Zinc which are linked with reducing the chances of night blindness.

7. Sleep Inducer
Warm milk helps induce sleep, due to the presence of tryptophan, which has the property of inducing sleep. Also the warmth of milk raises our body temperature and gives sound sleep. Milk needs to be heated to the extent where it can be drunk comfortably, or you can make Soothing Sleep Inducer Drink which will help you get a peaceful sleep.

8. Anti-Cancerous
A recent study on Cow's milk stated that it neutralizes the cytotoxicity of acrolein which is a carcinogen found in cigarette smoke (7). A protein in milk called Lactoferrin has emerged as a promising anticancer agent as it helps to prevent cancers of prostate and bone (8).

Low fat milk contains all the nutrients that are present in whole milk. Look below for details.


Nutrition Information for Milk, Dudh, Doodh

Nutritional Information for 1 cup Milk
One cup of Milk is 200 ml.
RDA stands for Recommended Daily Allowance.

Buffalo’s Milk Cow’s Milk
234 Calories 134 Calories
8.6 grams of Protein 6.4 grams of Protein
10 grams of Carbs 8.8 grams of Carbs
13 grams of Fat 8.2 grams of Fat
420 mg of Calcium (Ca) = 70% of RDA (about 600 mg) 240 mg of Calcium (Ca) = 40% of RDA (about 600 mg)
260 mg of Phosphorus = 43.33% of RDA (about 600 mg) 180 mg of Phosphorus = 30% of RDA (about 600 mg)
0.2 mg of Vitamin B2, Riboflavin = 18.18 % of RDA (about 1.1 mg) 0.38 mg of Vitamin B2, Riboflavin = 34.54 % of RDA (about 1.1 mg)
32 mg of Cholesterol = 8% of RDA (about 400 mg) 10 mg of Cholesterol = 2.5% of RDA (about 400 mg)
0.6 mg of Zinc (Zn) = 6% of RDA (about 10 mg) 0.66 mg of Zinc (Zn) = 6.6% of RDA (about 10 mg)
320 mcg of Vitamin A = 6.66% of RDA (about 4800 mcg) 106 mcg of Vitamin A = 2.2% of RDA (about 4800 mcg)
0.08 mg of Vitamin B1, Thiamine = 6.15% of RDA (about 1.2 to 1.5 mg) 0.1 mg of Vitamin B1, Thiamine = 7.69% of RDA (about 1.2 to 1.5 mg)
11.2 mg of Folic Acid = 5.6% of RDA (about 200 mg) 17 mg of Folic Acid = 5.6% of RDA (about 200 mg)
2 mg Vitamin C = 5% of RDA (about 40 mg) 2 mg Vitamin C = 5% of RDA (about 40 mg)
180 mg of Potassium (K) = 3.82% of RDA (about 4,700 mg) 280 mg of Potassium (K) = 5.95% of RDA (about 4,700 mg)
38 mg of Sodium (Na) = 1.99% of RDA (about 1902 mg) 146 mg of Sodium (Na) = 7.67% of RDA (about 1902 mg)
0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg) 0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg)
0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg) 0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg)





Low Fat Milk health benefits

Low fat milk contains all the nutrients that are present in whole milk. It has all the other benefits that come from full fat milk. 

The only difference in low fat milk and whole milk is the composition of fat, which makes a major alteration in the calories and fat soluble vitamins. Low fat milk is suitable for adults with heart problems and those on weight loss or low calorie/fat diet. For children and healthy individuals whole milk is recommended as it gives fat soluble vitamin like A,D,E & K.

The Milky Way to Cook…

Give a twist to your regular rice to increase the protein and calcium content, try making our recipe for Milk Rice. If you're in a hurry and getting late for work have Apple and Oats Milkshake, it's an easy recipe where you just have to just mix the ingredients and drink. The oats in it will make you feel fuller.

Add milk to your vegetable soup and make it calcium rich, try our recipe for. To soothe sore throat Ajwain and Turmeric Milk is an effective home remedy. Make healthy sweet preparations like Oats and Dates Kheer as it is free from rice and sugar instead it has oats and dates for natural sweetness.

Try all our milk recipes from our website or app.

Happy Cooking!!!

benefits of milk low fat milk

 by Tarla Dalal
A light soup with a lovely flavour.
 by Tarla Dalal
An aromatic rice preparation cooked completely in milk with a dash of spices, which gives it a very luxurious taste despite using no oil or ghee. You could serve milk rice as it is with a spicy side-dish, or use it to make other dishes like biryanis, layered and baked rice dishes, or even innovative desserts !
 by Tarla Dalal
A soothing milkshake that will help you relax and rejuvenate! Apple and oats are both fibre-rich ingredients, and make a winning combo in terms of flavour and texture too. Raisins impart a natural sweetness to this drink, further enhanced with a lacing of honey. Fix up this Apple and Oats Milkshake for breakfast or after a long day of work, and relish with your loved ones. It beats chocolate and coffee hands down!
 by Tarla Dalal
Are odd work hours and stress taking their toll on your sleep? Sleep being something that nobody should compromise on, we have come up with this warm, soothing drink that will help you get a restful sleep. The contents of this Soothing Sleep Inducer Drink, such as roasted almonds, nutmeg, saffron, honey, etc., not only work towards sleep but also please the palate with their rich flavours.
 by Tarla Dalal
Some remedies come with a superb flavour, which is very apt for the condition you are in! This age-old remedy for sore throat is a perfect example. The healing properties of turmeric and ajwain are packaged with a soothing, slightly-spicy taste that will soothe your sore throat in a very appealing way. Take two glasses of this Ajwain and Turmeric Milk per day for two or three days, and bid adieu to the irritating sore throat. Try to have it as hot as you can.
 by Tarla Dalal
This duo of bananas and yoghurt will provide for plenty of calcium and energy in your diet which is helpful throughout your 9 months of pregnancy. Be it early morning or mid afternoon, this refresher is sure to lift your spirits up.
An interesting and off-beat kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The Oats and Dates Kheer does not use any sugar. Instead, it derives a pleasant and balanced sweetness from dates. It might not be as sweet as regular kheers but will surely strike the right chord with your taste buds! While making this recipe, you might notice small lumps forming at step 2, so make sure you keep stirring and breaking up the lumps with the back of a spoon. You can also try other healthy Indian desserts like the Strawberry Yoghurt and Low Calorie Gajar Halwa .
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email
Rate and review this recipe and get 15 days FREE bonus membership!

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.