By definition, it’s a nutrient-rich fluid that female mammals produce to feed their young.

Cattle, sheep, and goats are the most commonly eaten types.

The majority of Western countries drink cow's milk.

Milk consumption is a hotly debated topic in nutrition, so you might wonder if it’s healthy or harmful.

Just one cup (244 grams) of whole cow’s milk contains (2):

• Calories: 146
• Protein: 8 grams
• Fat: 8 grams
• Calcium: 28% of the RDA
• Vitamin D: 24% of the RDA
• Riboflavin (B2): 26% of the RDA
• Vitamin B12: 18% of the RDA
• Potassium: 10% of the RDA
• Phosphorus: 22% of the RDA
• Selenium: 13% of the RDA
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1. Milk is rich in nutrients

It provides potassium, B12, calcium, and vitamin D, which are lacking in many diets. (4Trusted Source)

Milk is also a good source of vitamin A, magnesium, zinc, and thiamine (B1).

Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3 Fatty-acids. (5Trusted Source)

Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease. (6Trusted Source, 7Trusted SourceTrusted SourceTrusted SourceTrusted SourceTrusted Source, 8Trusted SourceTrusted SourceTrusted SourceTrusted SourceTrusted Source, 9Trusted SourceTrusted SourceTrusted SourceTrusted Source)

The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from. (10Trusted Source)

For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. (11Trusted Source)

Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress. (12Trusted Source)

2. It’s A Rich source of Quality Protein

Branched-chain amino acids are especially useful for building muscle, preventing muscle wasting, and providing energy during exercise. (16Trusted Source, 17Trusted SourceTrusted Source).

In some studies, drinking milk is associated with a lower risk of age-related muscle wasting. In fact, higher consumption of milk and dairy products has been shown to increase overall muscle mass and improve physical performance in older adults. (18Trusted Source).

In fact, several studies have shown that drinking milk after a workout reduces muscle damage, promotes muscle repair, increases muscle strength, and even reduces muscle soreness. (19Trusted Source, 20Trusted SourceTrusted Source, 21Trusted SourceTrusted Source).