Milk, fluid, with added vitamin A and vitamin D (fat free or skim)
Category: Dairy & Egg Products Characteristics: Nonfat
Nutrition Highlights
Serving Size
Calories
83
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 49 (58.4%) |
| Protein | 33 (39.6%) |
| Fat | 1.8 (2.1%) |
| Total | 83 (100%) |
Serving: 1 cup [245g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 222 (90.8%) |
| Carbohydrate | 12 (5.0%) |
| Protein | 8.3 (3.4%) |
| Ash | 1.8 (0.8%) |
| Fat | 0.2 (0.1%) |
| Total | 245 (100%) |
Serving: 1 cup [245g]
Benefits
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Rich source of calcium which is important for building and maintaining strong bones and teeth. Calcium also helps in blood clotting and muscle contraction
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Excellent source of protein to help build and repair tissues in the body. Protein is also important for growth and development
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Contains vitamins A and D which are added. Vitamin A supports eye and skin health while vitamin D helps in calcium absorption and bone health
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Low in calories and fat which makes it a suitable choice for weight management. Fat free milk has similar nutritional value as regular milk but fewer calories
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May help reduce risk of high blood pressure. The calcium, potassium and protein in milk work together to help regulate blood pressure
Risks
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Lactose intolerance - Some people lack the enzyme lactase and cannot digest the natural sugar (lactose) in milk. This can cause gas, bloating, cramps and diarrhea
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Milk allergy - Some people have an immune-mediated allergy to one or more proteins in milk. Symptoms can range from mild to severe and life-threatening
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Added sugars - Some varieties may have added sugars like high-fructose corn syrup which provide empty calories and can contribute to weight gain and obesity
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Saturated fat - While fat-free, milk still contains saturated fat which can raise LDL (bad) cholesterol levels and increase risk of heart disease if consumed in large amounts
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Calcium balance - Excessive milk consumption, especially in adults, may disrupt the body's calcium balance and increase risk of kidney stones
Additional Information
Milk, specifically nonfat or skim milk with added vitamin A and vitamin D, is a popular beverage consumed worldwide due to its numerous nutritional benefits. This dairy product is rich in essential nutrients that promote overall health and well-being. However, there are also some potential risks associated with its consumption. Let's delve into the nutritional benefits and risks of this particular milk product.
Starting with the nutritional benefits, nonfat or skim milk is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. It is particularly beneficial for individuals who follow a vegetarian or vegan diet, as it provides a complete set of essential amino acids.
Moreover, milk is an abundant source of calcium, a mineral crucial for bone health and development. Adequate calcium intake throughout life, along with vitamin D, helps in reducing the risk of osteoporosis and fractures. The added vitamin D in this milk product enhances calcium absorption, making it a valuable combination for maintaining strong bones and teeth.
Another important nutrient found in milk is vitamin A. This fat-soluble vitamin plays a vital role in maintaining healthy vision, supporting the immune system, and promoting cell growth and differentiation. The addition of vitamin A to nonfat milk ensures individuals receive this essential nutrient even when consuming a lower-fat version of milk.
Furthermore, milk is fortified with vitamin D, which is crucial for calcium absorption and bone health. Vitamin D also plays a role in immune function and may have a positive impact on reducing the risk of certain chronic diseases, such as heart disease and certain types of cancers. However, it is important to note that vitamin D synthesis in the body primarily occurs through exposure to sunlight, and fortified foods like milk can be an additional source to meet daily requirements.
Despite its numerous benefits, there are a few potential risks associated with consuming this particular milk product. Firstly, individuals with lactose intolerance may experience digestive discomfort, as milk contains lactose, a natural sugar found in dairy products. However, lactose-free milk options are available for those who are lactose intolerant.
Secondly, although nonfat or skim milk is lower in fat and calories compared to whole milk, it may not be as satiating for some individuals. The presence of fat in whole milk helps to provide a feeling of fullness and satisfaction. Therefore, those who consume nonfat or skim milk should ensure they are incorporating other nutrient-dense foods in their diet to meet their energy needs and maintain satiety.
In conclusion, nonfat or skim milk with added vitamin A and vitamin D offers several nutritional benefits. It is a great source of protein, calcium, vitamin A, and vitamin D, which promote bone health, support the immune system, and contribute to overall well-being. However, individuals should be aware of potential risks such as lactose intolerance and the potential for reduced satiety compared to whole milk. As with any food product, moderation and individual needs should be considered when incorporating milk into a balanced diet.