Milk, 2%, cow's

In the United States, cow's milk is so ubiquitous that it doesn't even need a description. Whether poured on breakfast cereal or enjoyed alone as a cold glass of milk, this beverage has become a staple in the American diet that can be enjoyed year-round.

Milk is available in a variety of forms that are differentiated by their fat content. The 2% designation refers to the percent of fat by weight that the milk contains. 2% milk is often referred to as reduced-fat milk since it contains less fat than whole milk, which is 3.5% fat.

As a general rule, we favor low-fat dairy products rather than products made from whole milk although we understand that there are individuals for whom whole milk dairy products may appropriate. For a detailed report on this topic, please read our report on the subject.

This chart graphically details the %DV that a serving of Milk, 2%, cow's provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Milk, 2%, cow's can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Milk, 2%, cow's, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Cow's milk, the basis for all other dairy products, promotes strong bones by being a very good source of vitamin D and calcium, and a good source of vitamin K--three nutrients essential to bone health. In addition, cow's milk is a very good source of iodine, a mineral essential for thyroid function; and a very good source of riboflavin and good source of vitamin B12, two B vitamins that are necessary for cardiovascular health and energy production.

Cow's milk is also a good source of vitamin A, a critical nutrient for immune function, and potassium, a nutrient important for cardiovacular health.

Milk produced by grass fed cows also contains a beneficial fatty acid called conjugated linoleic acid (CLA). Researchers who conducted animal studies with CLA found that this fatty acid inhibits several types of cancer in mice. In vitro (test tube) studies indicate this compound kills human skin cancer, colorectal cancer and breast-cancer cells. Other research on CLA suggests that this beneficial fat may also help lower cholesterol and prevent atherosclerosis.

Calcium--A Mineral for A Lot More than Strong Bones

Cow's milk may be best known as a very good source of calcium. Calcium is widely recognized for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. A cup of cow's milk supplies 29.7% of the daily value for calcium along with 23.2% of the DV for phosphorus.

Building bone is, however, far from all that calcium does for us. In recent studies, this important mineral has been shown to:

• Help protect colon cells from cancer-causing chemicals
• Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
• Help prevent migraine headaches in those who suffer from them
• Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle
• Help prevent childhood obesity
• Help overweight adults lose weight, especially around the midsection

The calcium supplied by cow's milk also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilizes complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available. As a result, when dietary intake of calcium is too low to maintain adequate blood levels of calcium, calcium stores are drawn out of the bones to maintain normal blood concentrations--which is where vitamin D, with which cow's milk is fortified-comes in.

Vitamin D Ensures Calcium's Availability

Although typically categorized as a fat-soluble vitamin, vitamin D actually functions more like a hormone than a vitamin. Calcitriol, the most metabolically active form of vitamin D, works with parathyroid hormone (PTH) to maintain proper levels of calcium in the blood. In addition, calcitriol participates in the regulation of cell proliferation, differentiation, and growth, which suggests that vitamin D may play a role in the prevention and treatment of various cancers. A cup of cow's milk supplies 24.4% of the daily value for this important vitamin.

More Help for Bone Health

The vitamin K provided by cow's milk is also important for maintaining strong bones. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. A cup of cow's milk provides 12.2% of the daily value for vitamin K.

A Good Source of Protein

Cow's milk is a good source of low-cost high-quality protein, providing 8.1 grams of protein (16.3% of the daily value for protein) in one cup. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

B vitamins and Other Nutrients for Energy and Cardiovascular Protection

Cow's milk is a very good source of riboflavin and a good source of vitamin B12 . Both B vitamins are important for energy production. Vitamin B12 plays a pivotal role as a methyl donor in the basic cellular process of methylation, through which methyl groups are transferred from one molecule to another, resulting in the formation of a wide variety of very important active molecules. When levels of B12 are inadequate, the availability of methyl groups is also lessened. One result of the lack of methyl groups is that molecules that would normally be quickly changed into other types of molecules not only do not change, but accumulate. One such molecule, homocysteine, is so damaging to blood vessel walls that high levels are considered a significant risk factor for cardiovascular disease.

In addition to its function as a methyl donor, vitamin B12 plays an essential role in the production of red blood cells and prevention of anemia, is also needed for nerve cells to develop properly, and helps cells metabolize protein, carbohydrate, and fat.

Riboflavin (vitamin B2) plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur. Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles.

Riboflavin's other role in energy production is protective. The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.) Riboflavin been shown to be able to reduce the frequency of migraine headaches in people who suffer from them.

One cup of cow's milk supplies 14.8% of your daily needs for vitamin B12 and 23.5% of the DV for riboflavin.

It is not only the B vitamins found in cow's milk that may be helpful for heart protection. Studies have shown that fermented dairy foods may be able to help lower blood levels of LDL-cholesterol—a change generally regarded as heart protective. The fats in dairy foods may also be able to help raise blood levels of HDL-cholesterol—a change even more widely regarded as beneficial to our hearts and circulatory systems. Finally, research has also determined that certain milk proteins (and more specifically, certain bioactive protein parts—called bioactive peptides—found in milk's whey proteins) may be helpful in regulating our blood pressure. It will be interesting to see follow-up studies on all of thse potentially heart protective benefits provided by dairy foods.

Promote Healthy Thyroid Function

Cow's milk is a very good source of iodine, which as a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), is essential to human life. The thyroid gland adds iodine to the amino acid tyrosine to create these hormones. Without sufficient iodine, your body cannot synthesize them. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being. A common sign of thyroid deficiency is an enlarged thyroid gland, commonly called a goiter. Goiters are estimated to affect 200 million people worldwide, and in all but 4% of these cases, the cause is iodine deficiency. One cup of cow's milk 39% of the daily value for iodine.

Vitamin A

Vitamin A is critically importance for the health of epithelial and mucosal tissues, the body's first line of defense against invading organisms and toxins. The epithelium is a layer of cells forming the epidermis of the skin and the surface layer of mucous and serous membranes. All epithelial surfaces including the skin, vaginal epithelium, and gastrointestinal tract rely upon vitamin A. When vitamin A status is inadequate, keratin is secreted in epithelial tissues, transforming them from their normally pliable, moist condition into stiff dry tissue that is unable to carry out its normal functions, and leading to breaches in epithelial integrity that significantly increase susceptibility to the development of allergy and infection.

So, when our vitamin A levels are low, we are much more susceptible to infections such as recurrent ear infections or frequent colds, or we may wind up with an immune system that is overactive, leading to autoimmune diseases like rheumatoid arthritis. In fact, low vitamin A levels in Third World countries are blamed for the huge amounts of complications and deaths due to childhood diseases like measles. When children in these areas are given adequate amounts of vitamin A, the number of deaths from these illnesses drops dramatically, just one demonstration of the importance of vitamin A for strong immune function. Drink a cup of cow's milk, and you will receive 10.0% of the daily value for vitamin A.

Protect Your Heart with Potassium

An important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, potassium is essential for maintaining normal blood pressure and heart function. . A one cup serving of cow's milk provides 10.8% of the daily value for potassium.

Description

In the United States, cow's milk is so ubiquitous that it doesn't even need a description. Whether people pour it over their breakfast cereal or drink a cold glass of milk as is, this beverage has become a staple in the American diet.

Milk is available in a variety of forms that are differentiated by their fat content. The 2% designation refers to the percent of fat by weight that the milk contains. 2% milk is often referred to as reduced-fat milk since it contains les fat than whole milk, which is 3.5% fat.

Milk is the basis for a variety of different dairy products including cheese, yogurt, kefir and ice milk.

The scientific name for a dairy cow is Bos taurus.

History

The practice of drinking cow's milk is ancient, thought to date back as early as 6,000 - 8,000 B.C. Milk and other dairy products were so highly valued in ancient Egypt that only the very wealthy could afford to consume them. Beginning in the 5th century A.D., the milk of cows and sheep began to be especially prized in Europe, but it wasn't until the 14th century that the demand for cow's milk began to outpace that of milk from sheep. Dairy cows did not make an appearance in America until the early 17th century, when they were brought over from Europe. Milk pasteurization began in the very late 19th century, although it wasn't until the mid-20th century that a more refined technique, ultra-high temperature pasteurization, was introduced.

How to Select and Store

When purchasing milk, always use the "sell-by" date as a guide to the shelf life of the milk. Smell the top of the container to make sure that the milk doesn't smell of spoilage that could have been caused by being stored for a period of time outside of the refrigerator. Select milk from the coldest part of the refrigerator case, which is usually the lower sections.

Milk should always be refrigerated since higher temperatures can cause it to turn sour rather quickly. Always seal or close the milk container when storing it to prevent the milk from absorbing the aromas of other foods in the refrigerator. Avoid storing milk on the refrigerator door since this exposes it to too much heat each time the refrigerator is opened and closed.

How to Enjoy

For some of our favorite recipes, click Recipes.

A Few Quick Serving Ideas:

Re-inspire the kid in you. Enjoy some cookies and milk.

Blend together milk, a banana and your other favorite fruits for a delicious shake.

Add milk, raisins, cinnamon and nutmeg to a pot of cooked brown rice to make rice pudding.

Make hot chocolate by combining milk, unsweetened dark chocolate and honey in a saucepan over low heat. Stir frequently.

Splash some milk over your morning bowl of hot cereal.

Individual Concerns

Allergic Reactions to Cow's Milk Products

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. For example, according to a recent report by the U.S. Centers for Disease Control, 90% of food allergies are associated with 8 food types: cow's milk, soy foods, peanuts, fish, crustacean shellfish, wheat, hen's eggs, and tree nuts. (Crustacean shellfish include shrimp, prawns, lobster, and crab. Tree nuts include almonds, cashews, walnuts, pecans, pistachios, Brazil nuts, hazelnuts, and chestnuts.)

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

Lactose Intolerance

Lactose, or milk sugar, forms about 4.7% of the solids in milk. Many individuals lack the enzyme, lactase, that is needed to digest lactose. For this reason, food intolerances to cow's milk are among the most common food intolerances seen by healthcare practitioners.

Cow's Milk and rBGH

Cows may be treated with a compound called recombinant bovine growth hormone rBGH. Canada has banned the use of this hormone in cows, based on research from Canadian scientists. Their report on rBGH noted that cows injected with the growth hormone reportedly have a 25 percent increase in risk of mastitis, an 18 percent increase in the risk of infertility and a 50 percent increase in the risk of lameness. Another independent Canadian scientific committee found there was no direct risk to human health. Several U.S. groups have opposed the use of the hormone. One concern is that cows with mastitis are treated with antibiotics. The best way to ensure that you buy milk that has not been treated with rBGH is to buy organic dairy products.

Nutritional Profile

Milk is a very good source of iodine, calcium, vitamin D, riboflavin and phosphorus. In addition, milk is a good source of protein, vitamin B12, vitamin K, potassium and vitamin A.

For an in-depth nutritional profile click here: Cow's Milk.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Milk, 2%, cow's is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Cow's milk, 2% 1.00 cup 244.00 grams 121.20 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating iodine 58.56 mcg 39.0 5.8 very good tryptophan 0.10 g 31.3 4.6 very good calcium 296.70 mg 29.7 4.4 very good vitamin D 97.60 IU 24.4 3.6 very good vitamin B2 (riboflavin) 0.40 mg 23.5 3.5 very good phosphorus 232.04 mg 23.2 3.4 very good protein 8.13 g 16.3 2.4 good vitamin B12 (cobalamin) 0.89 mcg 14.8 2.2 good vitamin K 9.76 mcg 12.2 1.8 good potassium 376.74 mg 10.8 1.6 good vitamin A 500.20 IU 10.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Milk, 2%, cow's

References

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