Have you ever wondered how a glass of milk can do more than just fill you up? It’s not just comfort in a cup — it’s a quiet powerhouse of nutrients. With every sip, you’re giving your body calcium for strong bones, protein for muscle repair, and energy to power through the day.
Did You Know? Milk Delivers More Nutrients in a Single Glass Than You Think
According to New Zealand Food Composition Database (2022), just one 250ml glass of full-fat milk delivers as much calcium as you’d get from:
That’s why milk isn’t just a beverage—it’s a superfood!
The Many Benefits of Milk: More Than Just Calcium
High Quality Protein
Cow’s milk is a good source of high-quality, easy-to-digest protein. During digestion, it releases compounds called bioactive peptides, natural protein fragments that help build and maintain muscle mass. Milk also provides magnesium and potassium, which help regulate blood pressure — especially important during & after exercise, when blood pressure naturally rises. That’s why milk is a great choice to enhance performance during exercise and to support the recovery process after exercise or physical work (4).
Antioxidants
Milk has natural substances like certain vitamins and minerals, such as vitamin E, vitamin A, zinc, and selenium, that help protect the body from harmful molecules called free radicals, which can lead to diseases like cancer, diabetes, and heart problems. It also contains special enzymes that strengthen this protective effect (7)
Calcium and Vitamin D
Rickets is a bone problem in kids caused by not getting enough calcium and vitamin D (5). While cow’s milk has little vitamin D naturally, it’s usually fortified to help the body absorb calcium and keep muscles healthy (6). Since people get less sunlight these days, drinking fortified milk is a simple way to help prevent vitamin D deficiency (6).
Vitamin B12
Vitamin B12 is a nutrient your body needs to make red blood cells, keep your nerves working properly, and help with your DNA. Cow’s milk is one of the few natural foods that has B12. The vitamin B12 in cows is made by certain helpful bacteria living in their stomachs, including types called Propionibacterium, Succinivibrio, and Clostridium, which are known to produce this vitamin naturally (3).
Conclusion
Milk is not just for kids. It’s a daily dose of nourishment for all ages. At BookDoc, we are proud to support efforts that highlight the powerful role of milk as a vital part of daily nutrition, culture, and health.
Let us raise our glass to milk—the timeless, globally cherished, and readily accessible “superfood.” All natural foods possess superfood qualities when consumed moderately. Therefore, moderation is essential to fully benefit from these nutritious foods.
Reference
- Dairy Sustainability Framework. (2025, April 3). World Milk Day – Let’s celebrate the power of dairy – Dairy Sustainability Framework. https://www.dairysustainabilityframework.org/newsletter-article/world-milk-day-lets-celebrate-the-power-of-dairy/#:~:text=World%20Milk%20Day%202025%20is,a%20sustainable%20global%20food%20system
- New Zealand Food Composition Database. 2022. The Concise New Zealand Food Composition Tables, 14th Edition 2021. The New Zealand Institute for Plant and Food Research Limited and Ministry of Health https://www.foodcomposition.co.nz/downloads/concise-14-edition.pdf
- Giles-Smith K (2013) Milk protein: packing a powerful nutritional punch. Today’s Diet 15(3):26 Haenlein GF (2004) Goat milk in human nutrition. Small Rumin Res 51(2):155–163
- Matte JJ, Britten M, Girard CL (2014) The importance of milk as a source of vitamin B12 for human nutrition. Anim Front 4(2):32–37
- Siafarikas, A., Simm, P., Zacharin, M., Jefferies, C., Lafferty, A. R., Wheeler, B. J., Tham, E., Brown, J., Biggin, A., & Hofman, P. (2020). Global consensus on nutritional rickets: Implications for Australia. Journal of Paediatrics and Child Health, 56(6), 841–846.
- Vlok, M., Snoddy, A. M. E., Ramesh, N., Wheeler, B. J., Standen, V. G., & Arriaza, B. T. (2023). The role of dietary calcium in the etiology of childhood rickets in the past and the present. American journal of human biology, 35(2), e23819.
- Khan IT, Nadeem M, Imran M, Ajmal M, Hayat M (2019) Antioxidant properties of milk and dairy products: a comprehensive review of the current knowledge. Lipids Health Dis 18(41):41
