Quick! Name the 9 Essential Nutrients in Milk!

If you can’t, don’t feel bad; our own staff dietitians had to think for a couple minutes to remember all nine of them!

The key thing to know is that milk is a good source of nine essential nutrients that are in a unique combination not found in many other food sources. All types of milk contain the same nine nutrients, including flavored, low-fat, reduced-fat, whole fat and lactose-free milk.

Adults should get three servings of dairy a day for good nutrition. Drinking a glass of milk at each meal is a great way to meet that recommendation. Find more tips to help meet your milk needs at our blog “10 Ways to Use Your Milk”.

So, without further ado, the nine essential nutrients found in milk are:

• Calcium: Dairy is the number one source of calcium in the American diet. Calcium helps build and sustain strong bones and teeth and reduces the risk of stress fractures and osteoporosis later in life.
• Vitamin D: Helps absorb calcium to build and sustain strong bones and teeth. It can help fight inflammation.
• Phosphorus: Works with the nutrients calcium and vitamin D to help keep bones strong. It also supports healthy tissue growth.
• Protein: Essential nutrient that is used to rebuild, maintain, and repair body tissues. Organs, muscles, bones, nails and hair are all made up of protein.
• Riboflavin: Works with other nutrients to convert food (carbohydrates, fats and protein) into energy (fuel). It also plays a role in the development of the central nervous system.
• Niacin: Used in energy metabolism in the body. It converts nutrients into energy to help the body’s enzymes function normally.
• Pantothenic Acid: Plays a role in the body’s energy cycles that converts carbohydrates, protein and fats to fuel.
• Vitamin B-12: Helps to build red blood cells and maintain the central nervous system.
• Vitamin A: Promotes growth and is important for vision, healthy skin, and a healthy immune system.

You are now ready to go on Jeopardy! Or, at least impress your friends and family with your in-depth nutrition knowledge of milk. For great recipes using milk and other dairy, check out our Recipe page. And learn more about the journey of milk from farm to table here and by watching our Love What’s Real video series.