The Benefits of Including Milk in Your Diet


Milk is mainly known as a very good dietary source of Calcium, the consumption of which improves the health of your teeth and bones. However, milk is a rich source of vitamins and essential nutrients that can benefit your health.

Eat This, Not That spoke to Carly Knowles, MS, RD, a registered dietitian, who stated that “I recommend drinking milk for anyone looking to add more protein and vitamins such as vitamin A, B12, and D into their diet.” According to Knowles, you will have even more to gain if you find an organic source of whole milk, as the content of healthy omega-3 fatty acids increases if the cows are raised outside, in a natural and less polluted environment.

So, here are three of the most important benefits of including milk in your diet.

  1. Supports the health of the cardiovascular system

By reducing the risk of increased blood pressure, milk can help you maintain the health of your heart. This is achieved through its rich content of calcium, potassium, as well as of other micronutrients that are essential for healthy blood pressure. According to Eat This, Not That, β€œin one meta-analysis that analyzed the results of many studies and totaled 45,000 subjects and 11,500 cases of elevated blood pressure reported that consuming dairy foods reduced the risk of having high blood pressure. The association was more pronounced with low-fat dairy foods versus full-fat options.”

  1. Can reduce obesity and support the weight loss process

It turns out the content and the quality of the protein found in milk will make you less hungry, therefore contributing to your weight loss journey. At the same time, milk reduces cravings for sweets and calorie-dense foods, which is a major benefit for people who are seeking to lose weight and are struggling with these cravings

  1. Enhances physical performance

Another benefit that stems from the good quality and quantity of protein contained in milk, is that this makes it a very good drink to have before or after working out. According to the Director of Performance Nutrition for the San Francisco 49ers, Jordan Mazur, MS, RD, “real milk and dairy has a powerful nutrient package with 13 essential nutrients like high-quality protein, calcium, iron, zinc and vitamin D, is a friend to both flexitarian and vegetarian eating patterns, and contributes nutrients that athletes struggle to consume but are important for supporting performance and recovery.”

Irina Aurelia
After almost 12 years of experience in sales, marketing and content creation for various online platforms, I've discovered writing to be my true passion. I've always expressed myself better in writing, reason for which I decided to take this skill to a new level and build a career out of it. This being said, I hope you enjoy my content! πŸ™‚