What’s Really in Your Milk? 13 Essential Nutrients That Fuel the Body

Milk has always had a place at the table, from breakfast with the kids to a post-workout refuel, and there’s a good reason it’s stuck around. One glass of milk delivers 13 essential nutrients your body needs every day. That’s what makes dairy one of the most reliable, naturally nutrient-dense foods in the kitchen. And here in New York, where quality and freshness drive every step of the process, that glass of milk carries even more value.

Below is a look at the nutrients inside every serving of milk, why they matter, and how dairy fits into a balanced diet.

13 Essential Nutrients in Every Glass of Milk

1. Protein: Supports muscle repair, strength, and overall growth. Dairy’s protein is complete, meaning it delivers all nine essential amino acids the body can’t make on its own.

2. Calcium: Helps keep bones and teeth strong. It also plays a role in muscle function and nerve signaling, making it one of the most recognized benefits of milk.

3. Vitamin D: Helps your body absorb calcium and maintain bone health. Most people don’t get enough Vitamin D from sunlight alone, so milk steps in as an easy source.

4. Vitamin A: Supports vision and immune function and helps maintain healthy skin. It’s one of the reasons milk health benefits extend far beyond bones.

5. Vitamin B12: Essential for energy production and brain function. Dairy is one of the most dependable natural sources you’ll find.

6. Riboflavin (B2): Helps turn the food you eat into energy and supports healthy cell development.

7. Niacin (B3): A key nutrient for metabolic health, helping convert carbohydrates, fats, and proteins into fuel.

8. Pantothenic Acid (B5): Plays an important role in hormone production and energy metabolism.

9. Phosphorus: Works alongside calcium to build strong bones and supports the body’s energy systems.

10. Zinc: Important for immune function and wound healing. This mineral helps your body stay resilient.

11. Iodine: Supports thyroid health and helps regulate metabolism.

12. Potassium: Helps maintain healthy blood pressure by balancing sodium levels in the body.

13. Selenium: Acts as an antioxidant, supporting immune health and protecting cells from damage.

Why These Nutrients Matter

When you look at the nutrition facts of dairy, one thing becomes clear: milk delivers a high return for every calorie. Instead of getting a single benefit, you get a wide range of vitamins and minerals packed into one simple, naturally nutrient-dense food. Many foods offer one or two of these nutrients, but dairy brings all 13 together. That makes it an easy anchor for balanced meals.

Dairy vs. Alternatives

Plant-based beverages can play a role in certain diets, but most rely on fortification to reach the nutrition profile dairy provides naturally. Real dairy is a whole-food source of nutrients, backed by generations of farming know-how and quality standards. For families looking for dependable dairy nutrition in New York, milk remains one of the most efficient and accessible options.

Adding Dairy to Your Daily Routine

Whether you pour a glass of milk, blend yogurt into a smoothie, or add cheese to a meal, dairy makes it simple to boost your intake of key nutrients. It’s an everyday way to support growing kids, active adults, and anyone looking for well-rounded nutrition.

New York dairy farmers are proud to provide the milk that fuels families across the state. And with 13 essential nutrients in every glass, it’s a choice you can feel good about.