Milk: 13 essential nutrients, one powerful choice

When you pour yourself a cup of milk, you make a powerful choice. Whether you choose whole, 2%, low-fat, fat-free or flavored milk, this thirst- and hunger-quenching drink builds your body with every sip. Every cup of milk delivers 13 essential nutrients your body needs every day, such as high-quality protein, calcium, vitamin D, potassium and more.

13 Essential Nutrients in Milk

Here’s how these 13 essential nutrients build the best version of you:

Step 1

Calcium

Helps build and maintain strong bones and teeth.

Step 8

Pantothenic Acid

Helps your body use carbohydrates, fats and protein for fuel.

Step 2

Protein

Builds and supports muscle development and bone health. Makes meals satisfying and sustains energy. Helps maintain a healthy immune system.

Step 9

Zinc

Helps maintain a healthy immune system, helps support normal growth and development, and helps maintain healthy skin.

Step 3

Vitamin D

Helps build and maintain strong bones and teeth. Helps maintain a healthy immune system.

Step 10

Selenium

Helps maintain a healthy immune system, helps regulate metabolism and helps protect healthy cells from damage.

Step 4

Vitamin A

Supports skin and eye health and promotes growth. Helps maintain a healthy
immune system.

Step 11

Calcium

Helps build and maintain strong bones and teeth.

Step 5

Vitamin B12

Promotes normal blood function and keeps the nervous system healthy.

Step 12

Iodine

Necessary for proper bone and brain development during pregnancy and infancy. Also supports cognitive function in childhood.

Step 6

Riboflavin

Helps your body use carbohydrates, fats and protein for fuel.

Step 13

Potassium

Helps maintain healthy blood pressure and supports heart health. Helps regulate body fluid balance and helps maintain normal muscle function.

Step 7

Niacin

Supports energy metabolism in the body.

Step 1

Calcium

Helps build and maintain strong bones and teeth.

Step 2

Protein

Builds and supports muscle development and bone health. Makes meals satisfying and sustains energy. Helps maintain a healthy immune system.

Step 3

Vitamin D

Helps build and maintain strong bones and teeth. Helps maintain a healthy immune system.

Step 4

Vitamin A

Supports skin and eye health and promotes growth. Helps maintain a healthy
immune system.

Step 5

Vitamin B12

Promotes normal blood function and keeps the nervous system healthy.

Step 6

Riboflavin

Helps your body use carbohydrates, fats and protein for fuel.

Step 7

Niacin

Supports energy metabolism in the body.

Step 8

Pantothenic Acid

Helps your body use carbohydrates, fats and protein for fuel.

Step 9

Zinc

Helps maintain a healthy immune system, helps support normal growth and development, and helps maintain healthy skin.

Step 10

Selenium

Helps maintain a healthy immune system, helps regulate metabolism and helps protect healthy cells from damage.

Step 11

Calcium

Helps build and maintain strong bones and teeth.

Step 12

Iodine

Necessary for proper bone and brain development during pregnancy and infancy. Also supports cognitive function in childhood.

Step 13

Potassium

Helps maintain healthy blood pressure and supports heart health. Helps regulate body fluid balance and helps maintain normal muscle function.

Recipes

St. Louis Dairy Council makes it easy to explore healthy dairy recipes featuring milk, cheese, and yogurt. From quick snacks to balanced meals, our recipe collection offers nutritious ideas for anyone looking to enjoy dairy foods as part of a healthy eating pattern. This collection helps you find easy dairy recipes that are practical, satisfying, and rich in nutrients that support overall wellness. 

 

View Recipes

Milk – The Real Deal

The dairy aisle is literally exploding with new options – everything from new flavors of milk to new beverages disguising themselves as “milk.” When it comes to nutrition, not all milks are created equal. It’s important for consumers to know what they’re actually getting in that carton.

Learn More

Our Blog

Our monthly dairy blog dives deeper into the topics educators, health professionals, and families care about most. From understanding the nutritional value of milk to exploring how dairy supports growing bodies and active lifestyles, each article is built on science-based dairy education and practical, real-world application.

Read our Blog

Udder Resources

The St Louis District Dairy Council’s Udder Resources page connects educators, families, and community leaders to credible, science-based dairy and nutrition information. From classroom lesson plans and agricultural literacy programs, this page serves as your go-to hub for expanding dairy education beyond our own programs.
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