English 4 MIN READ 319 VIEWS June 1, 2023

World Milk Day: A Discussion on the Benefits of Milk as a Superfood

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Ever wondered why your mum always nagged you to drink your milk as a kid? Turns out she was right all along. Since it is packed with nutrients, the benefits of milk are worth taking a look at. In honour of World Milk Day, we’ll tell you more about the five major reasons why milk deserves to be called a superfood.

You already know that milk helps build strong bones and teeth thanks to all that calcium. But milk also provides high-quality protein to build and repair muscle. It’s got potassium, vitamin D, and B vitamins too. 

There are different benefits of drinking milk at night as well. Feeling stressed or having trouble sleeping? Drinking milk before bed may be just what the doctor recommends. Milk contains tryptophan, which can help your body produce serotonin, the feel-good hormone that helps regulate sleep and mood.

So raise a glass of milk to celebrate this World Milk Day. Your body, bones, and belly will thank you. 

A Look into the Benefits of Milk

Milk is one of the most nutrient-rich beverages out there. This is why there are various benefits of drinking milk. Here are a few reasons why you should pour yourself a glass today:

1. High Calcium Content

Milk contains calcium, which builds and maintains strong bones and teeth. Just one glass contains around 30% of your daily calcium needs. Strong bones are important at any age but especially as you get older.

2. Nutritional Value

Milk is also packed with high-quality protein that provides the amino acids our body needs. Protein helps build and repair muscle, bone, blood, and cartilage. Whether you’re an athlete or just live an active lifestyle, milk protein can help your body function at its best.

3. Rich in Vitamin D

Vitamin D is found in milk and it’s essential for bone health and may help prevent conditions like rickets. Many people are deficient in the ‘sunshine vitamin’. so milk can help fill that gap.

4. Full of Minerals & Vitamins

Milk contains potassium, vitamin B12, riboflavin, and phosphorus. These minerals and vitamins are important for energy production, red blood cell formation, and a healthy nervous system.

5. Helps in Weight Loss

This is one of the best benefits of milk. It may help you maintain a healthy weight and lower the risk of conditions like type 2 diabetes and heart disease. Studies show people who consume dairy tend to weigh less and have a lower body fat percentage. It is important that you consult with your dietitian to know about the best milk for weight loss that’ll suit you.

Milk as a Superfood: Get Strong Bones and Teeth

Milk is one of the best calcium and vitamin D sources – two nutrients essential for building and maintaining strong bones and teeth.

Calcium gives your bones their hardness and structure. The majority of the calcium in your body is stored primarily in bones and teeth. If you don’t get enough calcium from your diet, your body will take it from your bones to ensure normal cell function, weakening them over time.

Vitamin D helps your body absorb calcium and phosphorus, another important mineral for bone health. Without enough vitamin D, you can’t get strong bones even if you get plenty of calcium.

A single cup of milk contains 300 milligrams of calcium, which is about 30% of your daily needs. It also has vitamin D, with one cup providing about 25% of your daily vitamin D requirement.

Aim for three servings of dairy daily for the best bone health to get calcium, vitamin D, protein, potassium, and other bone-strengthening nutrients.

If you don’t drink milk, you can get calcium and vitamin D from other sources like yoghurt, cheese, sardines with edible bones, leafy greens, and fortified foods. But milk remains one of the most efficient ways to get these nutrients.

Healthy bones provide structure and mobility, protect your internal organs, and enable you to live an active, independent life. So, drink your milk and build strong bones for lifelong health and wellness. 

Disease Fighter: Milk’s Antioxidants

Milk contains antioxidants like whey protein and glutathione that help fight free radicals and reduce inflammation in the body.

  • Free radicals are unstable molecules that can damage your cells and DNA, contributing to ageing and disease. The antioxidants in milk help neutralise free radicals and may help lower the risk of some diseases.
  • Whey protein contains the antioxidant glutathione, which helps support the immune system and cellular health. Glutathione is essential for detoxifying and eliminating harmful compounds from the body.
  • Milk also contains the antioxidant vitamin E, which protects cells from damage and may help slow the progression of diseases like Alzheimer’s and heart disease.
  • Vitamin A in milk is an antioxidant and important for eye, bone, and immune health. Vitamin A deficiency can lead to night blindness and other vision problems.
  • Selenium is a mineral found in milk that works as an antioxidant. It helps support the immune system and may help reduce the risk of cancer. Many people are deficient in selenium, so drinking milk is an easy way to boost your intake.

By fighting free radicals and inflammation, the antioxidants in milk can help keep you healthy in the long run. So, raise a glass of milk and toast to good health and longevity. 


Milk is a nutritional powerhouse – it’s really no wonder that it’s considered nature’s perfect food. 
Whether you drink it straight up, pour it over your cereal, blend it into a smoothie, or bake it into treats, milk should be a staple in any balanced diet. Make sure to raise a glass of milk on World Milk Day and celebrate this nutritious wonder drink.

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