Drinking milk is a popular way to consume the amount of dairy recommended for a healthy diet. Milk is a rich source of 13 essential nutrients that can boost the immune system and fuel the body. Milk notably contains vitamin D and calcium, which helps maintain strong bones and can reduce the risk for a bone-thinning disease known as osteoporosis. Milk also contains vitamins A and B as well as potassium and protein. Milk helps keep teeth strong and healthy as well. The United States Department of Agriculture says that each person’s recommended intake of dairy depends on his or her age, gender, height, and other factors. Generally speaking, toddlers and children should consume between one and 2.5 cups of milk per day. Adults can benefit from about three cups per day. A cup is equal to 8 ounces. Health experts advise choosing nonfat or low-fat versions of milk and additional dairy products, as they are much more heart-healthy than full-fat options. Too much saturated fat in one’s diet can lead to high cholesterol and a greater risk for heart disease. If the idea of downing three glasses of milk is a turn-off, milk can be incorporated into recipes, such as smoothies, where its taste and texture is less prominent. Cheese and yogurt also count. Eight ounces of yogurt or 11⁄2 ounces of hard cheese is equivalent to one cup of milk in terms of nutrition, says a2 Milk, a company that produces milk that may be easier on digestion. Individuals who have a lactose intolerance can choose milk products that do not contain lactose.
