What vitamin is in milk and what is it useful for?

Milk is a white liquid produced by the mammary glands of mammals (including humans), which is formed in order to feed offspring, until it is ready for eating solid foods.

Milk contains many valuable nutrients and can offer a range of health benefits. Calcium, for example, can prevent osteoporosis. No one argues with the fact that the child receives the essential vitamins when breastfeeding. What useful substances does cow's milk contain? Is it necessary for all?

It is worth noting that some people are not able to digest lactose (sugar in milk), after they are weaned. This is because the body no longer produces enough of the enzyme known as lactase. It is necessary for proper digestion of milk. If such intolerance is not present, it is necessary to consider this product, as a regular part of a diet.

What vitamins are rich in milk?

Many are interested in the question of whether milk is a useful product. The answer to it is unambiguous. Milk is both a nutritious and delicious drink. The level of various nutrients in it is very high, with a relatively small number of calories.

This refreshing product can be used as a base for other beverages, especially for hot chocolate or coffee. Milk is also the main ingredient in puddings, creams and mousses, and is often included in recipes for soups, sauces and pastries.

Benefit for health

Milk contains useful substances, without which the normal functioning of the body is impossible, including calcium, vitamin D and potassium. Experts recommend that adults and children aged 9 years and older consume three servings of milk every day. Under one serving, one glass with a capacity of 250 ml is assumed.

What vitamin in milk is always present? It has been proven that milk and dairy products provide the right amount of nutrients for strengthening bones, in particular calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B ₁₂ and zinc. This fact is well known, however, the benefit of the product is not limited to this.

Milk is an important component of a diet designed to reduce high blood pressure. Scientifically proven that a diet that includes three servings of skim milk, yogurt or cheese, as well as 8 to 10 servings of fruits and vegetables per day, reduces the risk of heart disease and stroke.

Sugar is not added to whole, fat-free, as well as having low-fat milk. The natural sweetness of the product is achieved by the natural sugars (mainly lactose) contained in it.

At the same time, the addition of sugar or other excipients does not affect the useful components of the drink. The presence of nutrients in flavored dairy products is similar to that in natural foods. Therefore, if you ask yourself what vitamins are in condensed milk or chocolate, the answer is obvious. The chemical composition of the product relative to the useful substances will be similar, it is only necessary to take into account the content of sugar and other additives.

What are vitamins?

What vitamins are contained in milk always? It contains most of these useful compounds in its natural form. Fat-soluble vitamins A, D, E and K are found mainly in milk fat, while K is present in the smallest amount. B vitamins are in the water part of the drink. To assess the need for these substances for the body, it should be understood what it is.

Vitamins are the basic organic compounds necessary in the diet. Most of them are not synthesized independently (although there is some synthesis of microflora in the intestine). So, what vitamin in milk is the most tangible? First of all, these are fat-soluble compounds:

Vitamin A or retinol. Substance needed for normal functioning of the body. Sometimes in milk, you can see the yellow milk fat, which is due to the lower efficiency of conversion of β-carotene to retinol. For this reason, it is better not to buy such a drink. In some countries, milk is additionally enriched with vitamin A.

Vitamin D, which shows a high anti-cancer activity in the body, participating in the metabolism in the bones, calcium absorption in the intestine and other tissues. Milk is often enriched with vitamin D additionally.

Vitamin E or tocopherol is an antioxidant that protects lipids. In milk there is a small amount.

How much vitamin A in milk?

The answer to the question, "what vitamin in milk is always present," will be retinol. Drinking a glass of the drink two or three times a day, you can increase the intake of this desired compound, as well as other nutrients.

A glass of whole milk contains 112 micrograms of vitamin A. This is 16 percent of the 700 micrograms recommended as daily intake for women, and 12 percent of 900 for men. One glass of 2 percent milk contains 134 micrograms, and 1 percent is 142. The greatest amount of vitamin A you can get from skim milk, which contains 149 micrograms per cup of drink.

Functions of Vitamin A

Having received an answer to the question of what vitamin is most in milk, it is necessary to find out its useful properties. It is well known that retinol helps maintain your eye health and visual acuity, but its beneficial effect on the body is not limited to this. It also plays an important role in providing a good state of your skin and soft tissue, and also maintains the strength of bones and teeth. The body needs a certain amount of vitamin A to synthesize white blood cells that help fight infections. In addition, retinol acts as an antioxidant. This means that it helps protect cells in your body from damage that can cause chronic health problems (such as cardiovascular disease and cancer).

In addition, in each glass of milk contains about 20 percent of the daily amount of vitamin D, which your body needs every day. Many people today have a deficiency in this substance, so you need to take your diet seriously.

What is vitamin D?

Vitamin D is a fat-soluble vitamin. This means that your body can store it in the liver and fat cells, which contributes to the absorption of calcium, helps in strengthening the muscles and supports the immune system. The inability to meet your daily needs in it affects the strength of your bones. As a result, a condition known as rickets (in children) and osteomalacia (in adults) develops.

Natural sources and effects on the body

Very few foods contain vitamin D in its natural form. Oily fish (swordfish, salmon and tuna) and egg yolk contain it in the largest amount. In addition, he is present in the beef liver. Since vitamin D is fat-soluble and accumulates in the body, the milk fat contained in whole milk contains some amount of this substance, depending on the consumption of healthy food and sun exposure.

High levels of vitamin D support the production of serotonin - a hormone associated with mood, appetite and sleep. The deficiency of this compound is often associated with depression, chronic fatigue and PMS. Talking about what kind of vitamin in milk is always present, it is worth mentioning this substance. In addition, dairy products are often produced enriched with vitamin D additionally.

Additional nutrients

What vitamins in milk cow are found, besides the above? It can also contain a small amount of vitamin B ₂ or riboflavin, B ₁₂ and quite a bit - B ₆ (about 0.1 milligrams per glass). Some of these compounds, especially A and riboflavin, are destroyed under the influence of light, so the milk stored in clear containers will have a lower level of nutrients.

One glass of 1-, 2-percent or skimmed milk provides you about one-third of the calcium that you should consume every day (about 1000 milligrams). The same amount of drink also gives about 32 percent of the phosphorus that you need on a daily basis (700 milligrams). Phosphorus interacts with calcium to build up bone mass and maintain a healthy skeletal system.

Which milk is better to choose?

Choose 1 percent or low-fat milk, because these versions contain much lower saturated fat than the whole product. In addition, this drink has a little more vitamin A than the more fatty, and at the same time includes the same amount of calcium, phosphorus and vitamin D. Replace the water with milk when you make oatmeal or use it in soup recipes instead of chicken or Beef broth.