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:
Bone-strengthening calcium – Calcium helps build bones, maintain strong bones and may also help control blood pressure.
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.
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.
Vitamin A – The vitamin A in milk contributes to normal vision. It also helps regulate cell growth and keeps the immune system healthy.
Vitamin D – Vitamin D helps promote the proper use of calcium by the body.
Carbohydrates – Carbohydrates provide an important fuel for active adults.
B vitamins – B vitamins such as B-12, niacin and riboflavin are necessary to convert food to energy for exercising muscles.
Phosphorus – One glass of milk provides 20 percent of an adult’s daily phosphorus requirement, which helps strengthen bones and generates energy.
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)