Nutritional Benefits

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What’s in a glass?

Milk contains nine essential nutrients, is a healthy source of carbohydrate, and consists of 85 percent water, making this beverage one of the most nutrient-dense beverages you can enjoy.

Milk contains many important nutrients

Milk, cheese and yogurt not only taste great, but also are nutrient-rich, affordable, readily available and versatile; making dairy foods realistic options to help people build healthier meal plans.

Gregory Miller, PH.D., FACN

Chief Science Officer at National Dairy Council

A Closer Look Inside Dairy’s Health Benefits

Dietary Guidelines for Americans  recommend three servings of low-fat or fat-free milk or milk products every day.  What do milk’s nutrients do to keep your body healthy? Read on to find out!


Calcium helps build and maintain strong bones and teeth. It also plays an important role in nerve function, muscle contraction and blood clotting.

Vitamin B12

Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles.


Phosphorus helps strengthen bones and generates energy in the body’s cells.



Potassium regulates the body’s fluid balance, helps maintain normal blood pressure and is needed for muscle activity and contraction.

Vitamin D

Vitamin D helps promote the absorption of calcium and enhances bone mineralization.


Niacin (or niacin equivalent) is important for the normal function of many enzymes in the body and is involved in the metabolism of sugars and fatty acids.

Vitamin A

Vitamin A helps maintain normal vision and skin, helps regulate cell growth and maintains the integrity of the immune system.


Protein builds and repairs muscle tissue and serves as a source of energy during high-powered endurance exercise.


Riboflavin, also known as vitamin B2, helps convert food into energy – a process crucial for exercising muscles.

Research Says

Scientific evidence shows that regular consumption of dairy products is linked to: Improved bone health in children and teens, reduced risk of cardiovascular disease, and type 2 diabetes in adults, and lower blood pressure.

Learn more from our preferred research source: Dairy Good!

Featured Article: Boost Your Post-Workout Recovery with Protein!

Something for Everybody


In addition to training, incorporating good nutrition to fuel, hydrate and refuel your body can elevate your athletic performance.  Consisting of over 85 percent water, plus carbohydrates, protein and eight additional essential nutrients, milk is an excellent choice for muscle recovery and hydration.



Growing bodies require vital nutrients, especially calcium, vitamin D and potassium, to develop strong bones and muscles. Including dairy as part of a healthy diet ensures kids and teens are getting the nutrition they need, while also offering variety and great taste.



To minimize the progressive loss of muscle that occurs with aging, consuming high-quality protein from sources such as whey protein isolate, along with resistance training, helps maintain muscle mass in older adults. 


Men and Women

Emerging scientific research is revealing that dairy food consumption is associated  with several  health benefits including reduced risk of cardiovascular disease and Type 2 diabetes,  and lower blood pressure.


Award Winning, Age-Specific Nutrition Education Resources

The Dairy Council ® of Arizona and Nevada provide free nutrition education materials throughout the states of Arizona and Nevada at no charge. Visit the catalog to browse and order.

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