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Cows’ milk contains a wide array of key nutrients that help support human health.
It is an excellent source of protein, calcium, potassium and phosphorus. Many dairy
foods are fortified with vitamins A and D, which are essential for human health.
The health benefits of consuming cows’ milk range from building stronger bones to
decreasing the risk of colon cancer.
There are many types of cows’ milk available on the market today
to meet a wide range of consumer preferences and health concerns. The primary types
of milk sold in stores are: whole milk, reduced-fat milk (2%), low-fat milk (1%),
and fat-free milk. The percentages included in the names of the milk indicate how
much fat is in the milk by weight; whole milk contains 3.5% milk fat, reduced-fat
milk contains at least 2% milk fat and low-fat milk contains 1% milk fat. Fat-free,
also called nonfat or skim, contains no more than 0.2% milk fat. Reduced-fat milks
contain all of the nutrients found in whole milk. The United States government sets
minimum standards for fluid milk that is produced and sold.
Milk produced in California meets the federal standards for fat content, but exceeds
the standards for other nutrients such as protein and calcium. California milk producers
accomplish this by fortifying milk with nonfat milk solids, which improves taste
and adds additional nutritional benefits. Go to the Nutrients
in Milk section of our website for more information about the many nutrients
found in milk products. Note that there is a separate table for California milk
versus milk sold in other states.
All milk must comply with very stringent safety standards and is among the most
highly regulated and safest foods available. Organic milk is produced
by dairy farmers that use only organic fertilizers and organic pesticides, and their
cows are not given supplemental hormones. Dairy farmers and producers make many
specialty forms of milk to meet consumer preferences and needs. Organic milk is
also available as lactose-free and ultra-pasteurized. Organic classification is
not a judgment about the quality or safety of any product. As with all organic foods,
it's the process that makes milk organic, not the final product. The nutrient content
of organic milk is the same as standard milk and offers no additional health benefits
compared to standard milk. Stringent government standards that include testing all
types of milk for antibiotic and pesticide residues ensure that both organic milk
and conventional milk are pure, safe and nutritious.1
Most milk undergoes processing after leaving the cow and before you buy it at the
store. The three primary steps include: pasteurization, homogenization
and fortification. Pasteurization requires heating
the milk to destroy harmful microorganisms and prolong shelf life. Normal pasteurization
keeps milk safer while maintaining its valuable nutrients. Ultra-high temperature
(UHT) milk is pasteurized at a much higher temperature to make it sterile. UHT milk
is then packed into special containers that keep it safe without requiring refrigeration.
After pasteurization, milk undergoes homogenization to prevent
separation of the milk fat from the fluid milk. Homogenization creates a smooth,
uniform texture. Finally, milk is fortified to increase its nutritional
value or to replace nutrients lost during processing. Vitamin D is added to most
milk produced in the United States to facilitate the absorption of calcium. For
more information about the health benefits of vitamin D, check out the handout
Vitamin D: What You Need to Know About the Sunshine Vitamin. Vitamin A is
frequently added to reduced-fat, low-fat and fat-free milks. Vitamin A promotes
normal vision, particularly helping the eyes to adjust to low-light settings. Check
the Nutrients in Milk page on our website for a
complete listing of the key nutrients found in milk.
Milk that has not been pasteurized is "raw milk." Proponents
of drinking raw milk often claim that raw milk is more nutritious than pasteurized
milk and that raw milk is inherently antimicrobial, thus making pasteurization unnecessary.
In fact, raw milk spoils significantly faster than pasteurized milk, further increasing
the risk of harmful bacteria spreading and causing illness. Raw milk, no matter
how carefully produced, can contain unhealthful bacteria and microorganisms such
as salmonella, E. coli and listeria. The Centers for Disease Control and the Food
and Drug Administration firmly support the use of pasteurized milk and milk products,
cautioning consumers that the harmful bacteria in raw milk may cause life-threatening
illnesses. Raw milk can be especially dangerous for children, the elderly and people
with compromised immune systems.2 The Food and Drug Administration has
excellent additional information on the safety of consuming raw milk.
Hormones in milk include BST and rBST. BST is a natural hormone
that occurs in cows and it functions to increase milk production. rBST is the synthetic
form of this natural hormone in milk. In the early 1990s, after considerable testing,
the FDA approved the use of rBST in milk production and the milk from rBST-supplemented
cows is safe for human consumption. This has been affirmed and reaffirmed by the
FDA, World Health Organization, American Medical Association, National Institute
of Health and regulatory agencies in 30 countries. BST is species-specific, which
means that it is biologically inactive in humans. In addition, pasteurization destroys
90% of BST and rBST in milk. The remaining trace amounts of this hormone in milk
are broken down into inactive fragments (amino acids) by the gastrointestinal tract.
Furthermore, studies linking the hormones in milk to the early onset of puberty
are false; both hormones are “cow-specific,” meaning they have no effect on the
human body. Since the milk produced is identical, producers are not required to
label whether or not their cows are treated with rBST; however, some producers that
do not use rBST often market their milk as “rBST-free.” Milk produced by treated
and untreated cows is exactly the same and offers the same nutritional value.3
Lactose-free milk is available for individuals who are unable to
break down lactose, the natural sugar found in milk. Lactose-free milk is a convenient
way for lactose-intolerant individuals to consume milk and its beneficial nutrients.
However, many lactose-intolerant individuals are not reliant on lactose-free products.
Many can enjoy regular milk when consumed in small quantities with meals. Other
dairy products, such as yogurt and cheese, are often well tolerated by people with
lactose intolerance. For more information on managing lactose intolerance, read
Lactose Intolerance, Separating Myth From Reality.
Return to Dairy Facts Overview page.
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