This past month, I went to a party at a grocery store. Music was blasting and cameras were flashing when the “Think About Your Drink Challenge” visited the Big M in Union Springs in celebration of milk. With so many benefits, milk is definitely a beverage worth getting excited about.
Milk is a natural nutrient powerhouse. Whether you prefer whole milk, fat-free, skim, chocolate or anything in between, all types of milk offer virtually the same nutrient package. We all know that calcium in milk helps build strong bones, but milk is also loaded with eight other essential vitamins and minerals. Here's a breakdown: (The percent daily values represent an 8 ounce serving)
€ Calcium (30 percent) - In addition to building and maintaining bones, calcium is also vital for nerve function, muscle contraction and blood clotting. In addition, it may help control blood pressure. A glass of milk has 300 milligrams of calcium. The National Institute of Health recommends that people consume the amount of calcium found in at least three 8 ounce glasses of milk a day.
€ Protein (16 percent) - This helps with a number of bodily functions, particularly brain development and the growth and repair of muscle tissues. It serves as a source of energy during high-powered endurance exercise. The protein in milk is high quality, which means it contains essential amino acids.
€ Vitamin A ( 10 percent) - Responsible for maintaining normal vision and skin, it also helps regulate cell growth and the integrity of the immune system.
€ Vitamin B-12 (13 percent) - Essential for the growth and health of the nervous system. It is linked to normal activity of folic acid and is involved in blood formation. Vitamin B-12 helps build red blood cells that carry oxygen from the lungs to working muscles.
€ Niacin (10 percent) - Keeps enzymes functioning normally and is involved in the metabolism of sugars and fatty acids. Also important for the development of the nervous system.
€ Riboflavin (24 percent) - Helps produce energy in the body's cells and plays a vital role in the development of the nervous system. Vitamin B-12, Niacin, and Riboflavin convert food to energy.
€ Vitamin D (25 percent when fortified) - This vitamin promotes the absorption of calcium and phosphorus and enhances bone mineralization (strengthening). Milk is one of the few dietary sources of this important nutrient.
€ Potassium (11 percent) - Regulates the body's fluid balance and blood pressure. Potassium is needed for muscle activity and contractions. Milk has 10 times more potassium than the leading sports drink.
€ Phosphorous (20 percent) - Helps generate energy in cells and, like Vitamin D, it influences bone mineralization. One cup of milk provides 20 percent of an adult's phosphorous requirement for the day.
Milk is a great beverage to replenish your hard-working body; milk's carbohydrates help fuel your muscles. Made up of about 90 percent water, it is a perfect choice to keep your body hydrated.
Drinking milk can even help you look good. Studies show that milk protein plays an important role in building and keeping muscles and lean body mass. Skim milk has almost no fat or cholesterol in it, with 80 calories in an eight ounce serving. Those who get enough low fat or fat-free milk are more likely to weigh less and have less body fat than those who do not.
Forget any worries about the amount of sugar in these crazy new flavors of milk. While ten ounces of flavored milk contains about the same amount of sugar as 10 ounces of cola (32-34 grams), about half the sugar in flavored milk is naturally occurring lactose, whereas all of the sugar in soda is added sugar, and the soda provides no nutrients. Sweeteners add about 60 calories for 8 ounces, an amount that easily fits into the total diet for most adults and children.
To create unique flavors of your own, add a teaspoon of liquid coffee creamer in flavors such as blueberry, pralines and cream, and French vanilla to a cup of skim milk over ice.
When compared to calcium, fortified foods and beverages, milk is one of the least expensive choices. Drinking milk is one of the most natural ways to give your body the vitamins and minerals it needs. So rethink your drink and make it milk.
Molly O'Hara is the Cayuga County Dairy Princess.
€ Calcium (30 percent) - In addition to building and maintaining bones, calcium is also vital for nerve function, muscle contraction and blood clotting. In addition, it may help control blood pressure. A glass of milk has 300 milligrams of calcium. The National Institute of Health recommends that people consume the amount of calcium found in at least three 8 ounce glasses of milk a day.
€ Protein (16 percent) - This helps with a number of bodily functions, particularly brain development and the growth and repair of muscle tissues. It serves as a source of energy during high-powered endurance exercise. The protein in milk is high quality, which means it contains essential amino acids.
€ Vitamin A ( 10 percent) - Responsible for maintaining normal vision and skin, it also helps regulate cell growth and the integrity of the immune system.
€ Vitamin B-12 (13 percent) - Essential for the growth and health of the nervous system. It is linked to normal activity of folic acid and is involved in blood formation. Vitamin B-12 helps build red blood cells that carry oxygen from the lungs to working muscles.
€ Niacin (10 percent) - Keeps enzymes functioning normally and is involved in the metabolism of sugars and fatty acids. Also important for the development of the nervous system.
€ Riboflavin (24 percent) - Helps produce energy in the body's cells and plays a vital role in the development of the nervous system. Vitamin B-12, Niacin, and Riboflavin convert food to energy.
€ Vitamin D (25 percent when fortified) - This vitamin promotes the absorption of calcium and phosphorus and enhances bone mineralization (strengthening). Milk is one of the few dietary sources of this important nutrient.
€ Potassium (11 percent) - Regulates the body's fluid balance and blood pressure. Potassium is needed for muscle activity and contractions. Milk has 10 times more potassium than the leading sports drink.
€ Phosphorous (20 percent) - Helps generate energy in cells and, like Vitamin D, it influences bone mineralization. One cup of milk provides 20 percent of an adult's phosphorous requirement for the day.
Milk is a great beverage to replenish your hard-working body; milk's carbohydrates help fuel your muscles. Made up of about 90 percent water, it is a perfect choice to keep your body hydrated.
Drinking milk can even help you look good. Studies show that milk protein plays an important role in building and keeping muscles and lean body mass. Skim milk has almost no fat or cholesterol in it, with 80 calories in an eight ounce serving. Those who get enough low fat or fat-free milk are more likely to weigh less and have less body fat than those who do not.
Forget any worries about the amount of sugar in these crazy new flavors of milk. While ten ounces of flavored milk contains about the same amount of sugar as 10 ounces of cola (32-34 grams), about half the sugar in flavored milk is naturally occurring lactose, whereas all of the sugar in soda is added sugar, and the soda provides no nutrients. Sweeteners add about 60 calories for 8 ounces, an amount that easily fits into the total diet for most adults and children.
To create unique flavors of your own, add a teaspoon of liquid coffee creamer in flavors such as blueberry, pralines and cream, and French vanilla to a cup of skim milk over ice.
When compared to calcium, fortified foods and beverages, milk is one of the least expensive choices. Drinking milk is one of the most natural ways to give your body the vitamins and minerals it needs. So rethink your drink and make it milk.
Molly O'Hara is the Cayuga County Dairy Princess.
