What Milk Contains

1. Water (~87%)

Milk is primarily made up of water, which makes up about 87% of its composition. This helps with hydration.

2. Macronutrients

Proteins: Mainly casein (about 80%) and whey proteins (about 20%). These proteins are important for muscle repair, growth, and overall body functions.

Fats: Milk contains saturated fats, unsaturated fats, and small amounts of cholesterol. Whole milk has more fat (~3.5%), while reduced-fat and skim milk have lower amounts.

Carbohydrates: The primary carbohydrate in milk is lactose, a sugar that provides energy.

3. Vitamins

• Vitamin D: Fortified in many milk products to help with calcium absorption.
• Vitamin A: Important for vision, immune function, and skin health.
• B Vitamins: Especially B12 and riboflavin, essential for energy production and red blood cell formation.

4. Minerals

• Calcium: Key for bone health, milk is one of the best dietary sources of calcium.
• Phosphorus: Works with calcium to maintain healthy bones and teeth.
• Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
• Magnesium: Important for muscle function and energy production.

5. Other Components

Enzymes: Milk contains various enzymes that aid in digestion and other metabolic processes.

Immunoglobulins: Help boost the immune system, especially in early-stage milk like colostrum (produced right after childbirth).

Hormones: Trace amounts of hormones like insulin and growth factors are naturally present.

Special Considerations

Lactose Intolerance: Some people lack the enzyme lactase, which is needed to break down lactose, the sugar in milk, leading to discomfort when they consume dairy.

Plant-Based Alternatives: Non-dairy milks (like almond, soy, or oat milk) may contain similar nutrients but differ in protein, fat, and vitamin/mineral content, depending on how they are fortified.