Milk is a white fluid produced by the mammary glands of mammals (including humans), which is formed in order to feed offspring until it is ready to eat solid food.
Milk contains many valuable nutrients and can offer a range of health benefits. Calcium, for example, can prevent osteoporosis. No one argues that the baby receives essential vitamins while breastfeeding . What nutrients does cow's milk contain? Does everyone need it?
It is worth noting that some people are not able to digest lactose (sugar in milk) after they are weaned. This is because the body no longer produces enough enzyme known as lactase. It is she who is necessary for the proper digestion of milk. If there is no such intolerance, it is worth considering this product as a regular part of the diet.
What vitamins are rich in milk?
Many are interested in the question of whether milk is a healthy product. The answer to it is unequivocal. Milk is both a nutritious and tasty drink. The level of various nutrients in it is very high, with a relatively small number of calories.
This refreshing product can be used as a base for other drinks, especially hot chocolate or coffee. Milk is also the main ingredient in puddings, creams and mousses, and is often included in soups, sauces and pastries recipes.
Benefit for health
Milk contains useful substances, without which the normal functioning of the body is impossible, including calcium, vitamin D and potassium. Experts recommend that adults and children 9 years of age and older consume three servings of milk every day. Under one serving, it is assumed that one glass with a capacity of 250 ml.
What vitamin is always present in milk? It has been proven that milk and dairy products provide the right amount of nutrients to strengthen bones, in particular calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B 12 and zinc. This fact is well known, but the benefits of the product are not limited to this.
Milk is an important component of a diet designed to lower high blood pressure. It is scientifically proven that a diet that includes three servings of skim milk, yogurt or cheese, as well as 8 to 10 servings of fruits and vegetables per day, reduces the risk of heart disease and stroke.
Sugar is not added to whole, skimmed or low-fat milk. The natural sweetness of the product is achieved due to the natural sugars (mainly lactose) contained in it.
However, the addition of sugar or other excipients does not affect the beneficial components of the drink. The presence of nutrients in flavored dairy products is similar to the content in natural. Therefore, if one wonders what vitamins are in condensed milk or chocolate, the answer is obvious. The chemical composition of the product with respect to useful substances will be similar, it is only necessary to take into account the sugar content and other additives.
What are vitamins?
What vitamins are always found in milk? It contains most of these beneficial compounds in its natural form. Fat-soluble vitamins A, D, E and K are found mainly in milk fat, with K being present in the smallest amount. B vitamins are located in the water portion of the drink. To assess the need for these substances for the body, you should understand what it is.
Vitamins are the main organic compounds needed in the diet. Most of them are not synthesized independently (although there is some synthesis of microflora in the intestine). So, what vitamin is most noticeably present in milk? First of all, these are fat-soluble compounds:
Vitamin A or retinol. A substance necessary for the normal functioning of the body. Sometimes in milk, you may notice yellow milk fat, which is due to the lower conversion efficiency of β-carotene to retinol. For this reason, it is better not to buy such a drink. In some countries, milk is additionally fortified with vitamin A.
Vitamin D, which exhibits a high anti-crustic activity in the body, participating in the metabolism of bones, the absorption of calcium in the intestines and other tissues. Milk is often fortified with vitamin D additionally.
Vitamin E or tocopherol is an antioxidant that protects lipids. A small amount is present in milk.
How much vitamin A is in milk?
The answer to the question "what kind of vitamin is always present in milk" is retinol. By drinking a glass of drink two or three times a day, you can increase the intake of this desired compound, as well as other nutrients.
A glass of whole milk contains 112 micrograms of vitamin A. This is 16 percent of the 700 micrograms recommended as a daily intake for women, and 12 percent of 900 for men. One glass of 2% milk contains 134 micrograms, and 1% - 142. The highest amount of vitamin A can be obtained from skim milk, which contains 149 micrograms per glass of drink.
Vitamin A Functions
Having received the answer to the question of which vitamin is most found in milk, it is necessary to find out its beneficial properties. It is well known that retinol helps maintain the health of your eyes and visual acuity, but its beneficial effects on the body are not limited to this. It also plays an important role in ensuring the good condition of your skin and soft tissues, and also supports the strength of bones and teeth. The body needs a certain amount of vitamin A to synthesize white blood cells that help fight infections. In addition, retinol acts as an antioxidant. This means that it helps protect your body’s cells from damage that can cause chronic health problems (such as heart disease and cancer).
In addition, each glass of milk contains about 20 percent of the daily amount of vitamin D your body needs every day. Many people today have a lack of this substance, so you need to take your diet seriously.
What is vitamin D?
Vitamin D is a fat soluble vitamin. This means that your body can accumulate it in the liver and fat cells, which contributes to the absorption of calcium, helps to strengthen muscles and supports the immune system. Failure to meet your daily needs affects your bone strength. As a result, a condition known as rickets (in children) and osteomalacia (in adults) develops.
Natural sources and effects on the body
Very few foods contain vitamin D in its natural form. Fatty fish (swordfish, salmon and tuna) and egg yolk contain it in the greatest quantity. In addition, it is present in beef liver. Since Vitamin D is fat-soluble and accumulates in the body, milk fat contained in whole milk contains a certain amount of this substance, depending on the consumption of healthy foods and exposure to the sun.
High levels of vitamin D are supported by the production of serotonin, a hormone associated with mood, appetite, and sleep. Deficiency of this compound is often associated with depression, chronic fatigue, and PMS. Speaking about which vitamin is always present in milk, it is worth calling this substance. In addition, dairy products are often produced additionally fortified with vitamin D.
Extra Nutrients
What vitamins in cow's milk are there, besides the above? It may also contain a small amount of vitamin B 2 or riboflavin, B 12 and very little - B 6 (about 0.1 milligrams per glass). Some of these compounds, especially A and riboflavin, break down when exposed to light, so milk stored in transparent containers will have lower levels of nutrients.
One glass of 1-, 2% or skim milk provides you with about a third of the calcium you need to consume every day (about 1000 milligrams). The same amount of drink also gives about 32 percent of the phosphorus you need on a daily basis (700 milligrams). Phosphorus interacts with calcium to build bone mass and maintain a healthy skeletal system.
Which milk is better to choose?
Choose 1 percent or skim milk because these versions contain much lower saturated fat than whole foods. In addition, such a drink contains a little more vitamin A than more fatty, and at the same time includes the same amount of calcium, phosphorus and vitamin D. Replace water with milk when you make oatmeal or use it in soup recipes instead of chicken or beef broth.