Pasteurized & Homogenized Cow Milk
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The importance of milk and dairy products as part of a healthy balanced diet

Milk and dairy products contain many nutrients and provide a quick and easy way of supplying these nutrients to the diet within relatively few calories. Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities.

  • Calcium - for healthy bones and teeth
  • Phosphorous - for energy release
  • Magnesium - for muscle function
  • Protein - for growth and repair
  • Vitamin B12 - for production of healthy cells
  • Vitamin A - for good eyesight and immune function
  • Zinc - for immune function
  • Riboflavin - for healthy skin
  • Folate - for production of healthy cells
  • Vitamin C - for formation of healthy connective tissues.
  • Iodine - for regulation of the body's rate of metabolism (how quickly the body burns energy and the rate of growth

Contribution of 1 glass of milk to daily nutrient requirements

Nutrient Amount present in a glass (200ml) semi skimmed milk Contribution to recommended daily amount for females 11-18 years (%) Contribution to recommended daily amount for males 11-18 years (%)
Protein (g) 7.2 13 16
Calcium (mg) 247 25 31
Phosphorus (mg) 194 25 31
Magnesium (mg) 23 8 8
Sodium (mg) 89 6 6
Potassium (mg) 321 9 9
Chloride (mg) 179 7 7
Iron (mg) 0.04 0.4 0.3
Zinc (mg) 0.8 8 11
Copper (mg) Trace - -
Selenium (μg) 2 3 3
Iodine (μg) 62 44 44
Vitamin A (μg) 39 6 7
Thiamin (mg) 0 0 0
Riboflavin (mg) 0.5 38 45
Niacin (mg) 0.2 1 1.4
Vitamin B6 (mg) 0.12 8 10
Vitamin B12 (μg) 1.9 127 127
Folate (μg) 19 10 10
Vitamin C (mg) 4 10 10
Vitamin D (μg) Trace - -

It is highly recommended to consume milk and dairy foods as part of a healthy balanced diet.