An Ice-Cold Glass of Milk

Last Updated on February 6, 2023 by TheFarmChicken

Let’s look at the many benefits of milk and how it can enrich your diet.

What’s your favorite way to drink an ice-cold glass of milk? With supper, a cookie, maybe by itself? I like it with supper or a good dessert…maybe a Carmel roll, a brownie, or wait…a Chocolate chip cookie! Yum! Really the only thing I have a hard time drinking milk with are things like tuna and egg salad. It just doesn’t work for me.

Did you know that milk is so good for you? Did you think it only brought calcium to the table?

Let’s look at why milk is so good and why it is one of the most nutritious natural drinks you can choose.

Milk has 13 Essential Nutrients


Milk is very rich in protein. A very important macronutrient for your body. Protein helps build and repair tissue and is good support to your immune system.

Vitamin B12

Milk is very high in B12, and this Vitamin can only be found in animal products. It helps with blood function and also helps keep the nervous system healthy.


Milk is high in calcium. Most people struggle to get the necessary amount of calcium their bodies need…so why not drink some milk. You will get the benefit of calcium which is known for building and maintaining strong bones and teeth.


What does it do? You’ve heard it talked about but never have really heard what it can do for you. Riboflavin is also known as Vitamin B2. This vitamin is used to help in the growth of cells, energy production and breakdown of fats.


A good source of phosphorus which helps with tissue growth and maintaining strong bones and teeth. A nutrient you don’t hear that much about.

Vitamin A

Usually, you hear about this vitamin when talking about carrots. Vitamin A, however, is also found in milk. It helps keep your skin and eyes healthy and helps your immune system.

Vitamin D

A vitamin that helps build and maintain strong bones including teeth. It also supports your immune system.

Pantothenic Acid

Pantothenic Acid helps your body use fat, carbohydrates and protein for fuel…all of which are found in milk!


Niacin also helps turn your food into energy. It is a B vitamin. Most people get plenty of niacin in the foods they eat—like milk.


Zinc is known to help your immune system. It is also known for helping support normal growth and development. Another benefit of zinc is in helping maintain healthy skin.


Selenium helps protect healthy cells, your metabolism and immune system.


Iodine is needed for proper brain and bone development during pregnancy and infants. Also helps your body’s metabolism.


Potassium is known to help maintain a healthy blood pressure. It works with sodium to create a healthy fluid balance throughout our bodies. Potassium works inside the fluid in a cell while sodium works in the fluid outside the body’s cells.

Other benefits of milk in your diet:


Milk is also a great source for carbohydrates. Naturally occurring sugar-not added sugar. The first place your body goes for energy. (You can learn more about carbs in my post “A Positive Look at Carbs”.)


Fat gets labeled as bad…did you know that in moderation fat can benefit the body. It helps the body absorb vitamins A, D, E and K. It also helps provide energy for your body, protects organs, and supports cell growth. Just remember some saturated fats are beneficial but our bodies are shown to need more polyunsaturated or monounsaturated fats.

Such a nutrient rich drink!

Let’s compare Whole, 2%, 1%, Skim and Chocolate. I used Walmart Great Value brand to compare nutrients. It did seem that some brands differed a little in some areas.
8 oz ServingWhole2%1%SkimChocolate (1%)
Total Fat8g5g2.5g0g2.5g
Sat. Fat4.5g3g1.5g0g1.5g
Total Carb11g12g13g13g21g
Total Sugar10g12g12g12g27g
Vitamin D10% DV10% DV10% DV10% DV15% DV
Calcium25% DV25% DV25% DV25% DV20% DV
Potassium8% DV8% DV8% DV8% DV10% DV
DV=Daily Value

Milk is a great part of a balanced diet. Remember too much of a good thing is a bad thing but try to have a glass of milk a day! You can start by making these cookies and having a nice ice-cold glass of milk with them. 😉

Mariah Nienhuis, NDTR

*Note: This post is intended for the general healthy population. It is not personalized nutrition advice and if you are in need of this please visit your doctor/health care professional for specific advice. *

And hast given them this land, which thou didst swear to their fathers to give them, a land flowing with milk and honey; Jeremiah 32:22

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