Milk: Benefits, types and nutrients

Milk is a very complete food source of energy, proteins and fat, in addition to being rich in other nutrients such as calcium, magnesium, selenium and other vitamins that are very important for the growth of children and to prevent health problems, such as la osteoporosis, for example.

The milk varies according to the way of production and, in addition to cow milk, there are also vegetable drinks that are known as “vegetable milk”, which are made from grains such as soya and almonds, for example.

benefits of milk

The regular consumption of milk from whole cow, which is the milk that still contains its natural fat, provides the following benefits for health:

  • Prevent osteoporosis and maintain health in los huesosas it is rich in calcium, phosphorus, magnesium, manganese, zinc and contains vitamin D;

  • Promote muscle growthfor being rich in proteins;

  • Improve the intestinal floraby containing oligosaccharides, nutrients that are consumed by the beneficial bacteria of the intestine;

  • Improve the functioning of the nervous systemfor being rich in vitamins of the B complex and in Omega-3;

  • Help to control high blood pressure and decrease the risk of infarctionas it is rich in amino acids with antihypertensive properties.

The milk contains vitamins A, E, K and D, which are present in the milk fat. In the case of semi-skimmed and skimmed milk, the manufacturers suelen fortify leche, so the content of these vitamins is maintained.

In the case of skimmed cow milk, as it contains fewer calories, it is excellent for people who are overweight and for people who suffer from diabetes, as it is rich in protein and contains fewer calories.

Furthermore, it is important to remember that despite its benefits, cow’s milk should not be consumed by children under 1 year old.

Types of Leche de Vaca

The cow’s milk can be classified according to its fat content, which can be: whole or complete where the fat is kept naturally, containing 3.25% of fat; semi-skimmed or semi-skimmed when part of the fat is removed, containing around 1% of fat; skimmed or skimmed, when the industry removes all the fat from the milk, containing 0.5%.

Furthermore, according to the milk manufacturing process, it is classified as follows:

  • Pure or natural cow milk: it is the milk that is removed from the cow and goes directly to the consumer’s house, without going through any industrial process;

  • Pasteurized Milk: It is the one that has been subjected to a gentle heating of 63 ºC for 30 minutes or 72 ºC for 15 seconds, with the objective of eliminating the bacteria. This milk must be refrigerated.

  • Milk UHT: It is known to have a long duration, as it undergoes a thermal treatment, usually at a range between 135 and 150 ºC for 2 to 10 seconds to eliminate bacteria. This type of milk does not need to be refrigerated before opening it.

  • Milk in octopus: it is obtained through the dehydration of the milk entera. The industry removes all the water from the liquid milk, obtaining an octopus that can be reconstituted by adding water again.

All these milks with the exception of natural cow milk, can be found in supermarkets in full, semi-skimmed and skimmed versions.

Nutritional information for milk

The table below shows the nutritional information for 100 ml of each type of milk:

components Milk entera (100 ml) Skimmed milk (100 ml)
Energy 60 kcal 42 kcal
proteins 3 g 3 g
thanks 3 g 1 g
carbohydrates 5 g 5 g
Vitamin A 31 mcg 59 mcg
Vitamin B1 0.04 mg 0.04 mg
Vitamin B2 0.36 mg 0.17 mg
Sodium 49 mg 50 mg
calcium 120 mg 223 mg
potassium 152 mg 156 mg
Phosphor 93 mg 96 mg

Some people may have difficulty digesting milk, which is milk carbohydrate, and have been diagnosed with lactose intolerance. Learn more about lactose intolerance.

Vegetable Milks

The “vegetable milks” have an aspect similar to that of the milk, without embargo on the day, they should be called vegetable drinks. These drinks are used to replace cow’s milk, mainly by people who are trying to lose weight who are suffering from a health problem, such as allergy to cow’s milk proteins, for example.

However, it is important to point out that each of these drinks has its own nutrients and benefits and is not similar to the characteristics of cow milk.

The vegetable drinks are preparations made from the grinding of grains such as soy, rice, almonds, marañón and pistachio with water, in addition to the coconut vegetable drink. For that reason, to make almond milk, for example, it is necessary to mix the almond grains with tibia water and then paste the mixture, obtaining the nutritious drink.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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