When a baby is born their first meal is milk.  Milk and other dairy products help provide calcium, protein, and vitamin D for building strong bones and muscles.

Improves Bone Density

The calcium and vitamin D found in milk and other dairy products are essential for bone health and strength and may help prevent osteoporosis (a weakening of the bones that can cause fractures). Dairy product consumption in childhood and adolescence is linked to a lower risk of osteoporosis later in life.

Helps Control Weight

A study of more than 18,000 women over 45 years old concluded that consuming dairy products may help prevent weight gain in women in this age group who start out at a normal weight.

Improves Muscle Mass and Performance

A 2013 study of older women (ages 70 to 85) found that those who consumed 2.2 or more daily servings of milk, yogurt, and cheese had improved body composition and physical performance compared to those who ate 1.5 or fewer servings a day.

In younger women, using milk as a recovery drink after resistance exercise led to greater muscle mass, strength gains, and fat loss. Among the best post-workout supplements and foods, 1% low-fat chocolate milk reigns supreme.

May Protect Against Cancer

Research about the role of calcium in reducing the risk of some cancers (including colorectal, ovarian, and breast) has been mixed. But overall, it seems likely that calcium from supplements and dairy sources may offer some protection against these cancers

Lowers Hypertension Risk

A 2013 study of over 3,000 women found an association between low dairy intake, osteoporosis, and hypertension, or high blood pressure.4 A review study also found that supplementing with calcium slightly reduces blood pressure in people without hypertension, indicating that it may play a protective role.

Vitamins and Minerals

Milk is a very good source of calcium, phosphorus, vitamin D, riboflavin, and vitamin B12. Additionally, milk in the U.S. is fortified with vitamin D. It is also a good source of selenium, potassium, pantothenic acid, thiamin, and zinc.


Milk is a good source of protein, with 8 grams per cup. Milk proteins contain all nine essential amino acids that humans need.

Milk has 82% casein protein and 18% whey protein. These separate when milk coagulates, as is done to make cheese. These protein isolates are used in many other food products; look for “casein” and “whey” on food labels if you need to avoid dairy. There are plenty of good non-dairy milks available for those on a plant-based diet.

Boosts immune

In addition to calcium and protein, cow’s milk also contains excellent micronutrients including antioxidant compounds like vitamin E, selenium and zinc. Research has already linked the consumption of natural grass-fed cow milk to improving immunity and protection against diseases. It can also improve the appearance and youthfulness of your skin.

Helps with inflammatory issues

The combination of complete animal proteins, omega-3 fatty acids, and antioxidant compounds in cow’s milk make it a powerful anti-inflammatory substance. Milk has often been recommended as a remedy for inflammatory issues, including using milk to soothe digestion after a spicy meal.

Helps prevent weight gain

The common misconception about milk being a fatty drink is unfounded. In fact, Milk contains a variety of components that may contribute to weight loss and prevent weight gain. For example, its high-protein content helps you feel full for a longer period of time, which may prevent overeating. Furthermore, the conjugated linoleic acid in milk has been studied for its ability to boost weight loss by promoting fat breakdown and inhibiting fat production

Additionally, many studies have associated diets rich in calcium with a lower risk of obesity. Evidence suggests that people with a higher intake of dietary calcium have a lower risk of being overweight or obese. Studies have shown that high levels of dietary calcium promote fat breakdown and inhibit fat absorption in the body.


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