No other beverage gives you more complete nutrients than milk.  Compared to calcium-fortified foods and beverages, milk is one of the least expensive choices for meeting daily calcium requirements, but it also provides nine other essential nutrients including:

ü Bone-strengthening calcium – Calcium helps build bones, maintain strong bones and may also help control blood pressure.

ü High-quality protein – The protein in milk contains amino acid building blocks and three glasses of milk provide about half the protein adults need each day. 

ü Potassium – Potassium is crucial to regulate the balance of fluids in the body.  Cup for cup, milk has 10 times as much as an equal serving of the leading sports drink.

ü Vitamin A – The vitamin A in milk contributes to normal vision.  It also helps regulate cell growth and keeps the immune system healthy.

ü Vitamin D – Vitamin D helps promote the proper use of calcium by the body.

ü Carbohydrates – Carbohydrates provide an important fuel for active adults.

ü B vitamins – B vitamins such as B-12, niacin and riboflavin are necessary to convert food to energy for exercising muscles.

ü Phosphorus – One glass of milk provides 20 percent of an adult’s daily phosphorus requirement, which helps strengthen bones and generates energy.

ü Water for hydration – over 87% of milk is water, so it can help provide fluid to keep the body hydrated.

(Journal of the American Dietetic Association)