Since ancient times, milk It has become a mainstay of many diets due to its high vitamin content and various health benefits. So, did you know exactly the vitamins and minerals a 250 ml glass of milk contains? Here is a list of all the vitamins and minerals this super healthy everyday food contains.

Vitamin D

One of the prominent nutrients in milk Vitamin D.Vitamin D, known as the “sunshine vitamin,” is crucial for bone health. It helps the body absorb calcium, keeping our bones strong and healthy. Adequate Vitamin D intake is associated with a reduced risk of osteoporosis and fractures in older adults, according to a study published in the American Journal of Clinical Nutrition.

Calcium

Calcium It is perhaps the most well-known nutrient in milk. A 250 ml serving of milk contains approximately 300 mg of calcium; this is approximately 30% of the recommended daily intake for adults. Calcium is essential for the development and maintenance of strong bones and teeth. The National Institutes of Health (NIH) emphasizes that calcium also plays a role in muscle function, nerve signaling and heart health.

vitamin B12

Milk is also a great source vitamin B12Provides approximately 1.2 micrograms per 250 ml serving; this is 50% of the recommended daily intake. Vitamin B12 is vital for maintaining healthy nerve cells and producing DNA. It also plays an important role in preventing megaloblastic anemia, which can make people tired and weak. Research from Harvard Health shows that adequate Vitamin B12 levels are crucial for energy production and brain health.

Riboflavin (Vitamin B2)

riboflavinVitamin B2, another important nutrient in milk, offers approximately 0.4 milligrams per 250-ml serving. This corresponds to approximately 30% of the daily need. Riboflavin helps convert food into energy, making it essential for metabolic processes. It also supports skin health and red blood cell production. The Journal of Nutrition suggests that riboflavin is vital for growth and overall good health.

Phosphorus

Phosphorus works with calcium to build strong bones and teeth. A 250ml glass of milk contains approximately 250mg of phosphorus, which is 20% of the daily recommended intake. Beyond bone health, phosphorus is important for the production of ATP, the energy currency of our cells, and for maintaining acid-base balance in the body.

Potassium

Potassium is another important mineral in milk, with a 250ml serving providing approximately 380mg or 8% of the daily value. Potassium is crucial for maintaining healthy blood pressure levels, reducing the risk of stroke and supporting muscle function. The American Heart Association emphasizes the importance of potassium in eliminating the negative effects of sodium and maintaining cardiovascular health.

vitamin A

A 250ml glass of milk provides approximately 150 micrograms of Vitamin A; this is approximately 20% of the daily recommended intake. Vitamin A is essential for good vision, a healthy immune system, and the proper functioning of the heart, lungs, and kidneys. The World Health Organization (WHO) states that vitamin A is vital for maintaining healthy skin and mucous membranes, which act as a barrier against infections.

Magnesium

Milk also contains approximately 24 mg of magnesium per 250 ml serving. Magnesium plays a role in more than 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood sugar control and blood pressure regulation. Research from the National Institutes of Health points to the importance of magnesium in energy production and bone health.