Is Cow Milk Healthy for Human Consumption ?

Milk is the foundation of every dairy product, a supermarket fixture and the classic accompaniment to a warm cookie. But is it that great f...

Milk is the foundation of every dairy product, a supermarket fixture and the classic accompaniment to a warm cookie. But is it that great for your health? While all types of milk contain valuable vitamins and minerals, the beverage is not necessarily the healthiest source of those nutrients, especially if you have difficulty digesting it.

Nutrition Facts

The amounts of protein, fat and calories you’ll get in a cup of milk can vary widely depending on the type you choose. According to the U.S. Department of Agriculture, 1 cup of nonfat milk has about 85 calories, 8 grams of protein, no fat, 12 grams of carbs and 300 milligrams of calcium. The same amount of whole milk has 150 calories, 7.5 grams of protein, 8 grams of fat, 12 grams of carbs and 275 milligrams of calcium. 

Health Pros

Milk is a source of complete protein, containing all essential amino acids, and it also offers healthy amounts of calcium, phosphorus, magnesium, riboflavin, and vitamins A and D. According to the Harvard School of Public Health, drinking moderate amounts of milk on a regular basis can lower your risk of developing osteoporosis or colon cancer. The Better Health Channel reports that consuming moderate amounts of milk may also lower your blood pressure levels and lessen your risk of Type 2 diabetes. 

Health Cons

Drinking whole milk regularly can raise your intake of saturated fat, cholesterol and calories, which may also increase cardiovascular risk factors. Drinking a lot of any type of milk is also likely to deliver more vitamin A than you need, which can weaken bone health — and consuming too much dairy or milk is also associated with higher risks of prostate cancer and ovarian cancer. Digestion of milk proteins requires an enzyme called lactase, but many humans — some scientists estimate 60 percent or more of the population — do not continue producing lactase after childhood, which means drinking milk for them can cause bloating, discomfort, gas, diarrhea or other digestive distress. 

Tips and Alternatives

Drinking moderate amounts of milk on a regular basis is not associated with negative health effects in adults who can tolerate lactose. Because of its vitamin and mineral content, skim or low-fat milk can be a healthy alternative to sugary fruit juices and sodas, although Harvard suggests limiting yourself to two servings of milk or milk products per day. If milk is your main source of calcium, consider taking a calcium supplement or getting the mineral from other foods — broccoli, leafy greens, tofu and beans are all good sources.