Your body does a lot for you every day. It helps you get out of bed, carry groceries, go for a walk, chase after the kids, and settle in for a good night’s sleep. To do all these things, your body relies on nutrients from the foods and drinks you enjoy.
Nourishing your body doesn’t mean eating perfectly. It’s about enjoying a variety of foods that provide the nutrients you need. Some nutrients are called essential because your body needs them to function properly but can’t make enough of them on its own. Fruits, vegetables, whole grains, protein foods, and dairy foods each offer different nutrients. Milk is one example of a nutrient-rich food, providing 13 essential nutrients, including protein, calcium, vitamin D, potassium, and vitamin B12.
Three nutrients worth taking a closer look at are calcium, vitamin D, and potassium. They help support healthy bones and play other important roles in keeping your body working well. Here’s what they do and some easy ways to get them throughout your day.
Calcium: More Than Strong Bones
When you think of calcium, strong bones and teeth might come to mind. But calcium does more than that. It helps your muscles move, your nerves work, and your heart beat normally.
Calcium is especially important for kids and teens as their bones grow and get stronger, but adults also need calcium to help maintain strong bones as they age. Your bones store most of the calcium in your body and can release some when needed, which is one reason getting enough calcium throughout life matters.
Milk, yogurt, and cheese are convenient sources of calcium that your body can readily absorb. An 8-ounce glass of milk provides about 300 milligrams of calcium, roughly the same amount found in 10 cups of raw spinach. A half-cup serving of tofu made with calcium sulfate provides about 250 milligrams.
Easy ways to add calcium to your day: Enjoy yogurt with berries and granola at breakfast, try a smoothie bowl, pour a glass of milk alongside your afternoon snack, or add cheese to your favorite sandwich.
Learn more about dairy and bone health.
Vitamin D: Helping Your Body Use Calcium
Calcium needs a partner, and vitamin D helps your body make the most of it by helping your body absorb calcium to build and maintain strong bones. Vitamin D also supports healthy muscles and your immune system. Many children and adults don’t get enough, so including vitamin D sources in everyday meals and snacks matters.
Your body can make vitamin D from sunlight, but the amount varies with the season, where you live, and how much time you spend outdoors. For many people food is an important way to get enough of this nutrient.
Most milk is fortified with vitamin D, making it an easy addition to family meals and snacks. Fatty fish, such as salmon, egg yolks, and fortified breakfast cereals are other sources. Some yogurts also contain added vitamin D, so check the Nutrition Facts label to see how much a product provides.
Easy ways to get more vitamin D: Blend milk into a smoothie for a quick breakfast or snack. Our Fall Apple Smoothie combines milk and Greek yogurt with apples and cinnamon for a seasonal twist.
Potassium: An Everyday Nutrient With Plenty of Benefits
Potassium helps your muscles and nerves work properly and supports healthy blood pressure and fluid balance. It also plays a role in bone health. Bananas are a familiar source of potassium, but they’re not the only option. Potatoes, milk, and yogurt provide potassium, too. Many children and adults don’t get enough, so adding potassium-rich foods to everyday meals and snacks is a simple way to help fill the gap.
An 8-ounce glass of milk provides about 350 milligrams of potassium, similar to the amount in a medium banana. Pairing foods you already enjoy is an easy way to add more nutrients to your family’s day.
Easy ways to add potassium to your day: Blend a banana with milk for a quick breakfast, top yogurt with sliced fruit or enjoy a baked potato topped with cheese. For another delicious option, try our Protein-Packed Banana Pudding, made with bananas, Greek yogurt, and milk.
Small Choices Add Up
Nourishing your body doesn’t have to be complicated. Calcium, vitamin D, and potassium help keep your body working well, and dairy foods offer a convenient way to get these nutrients, plus protein and other nutrients your body needs.
The Dietary Guidelines for Americans encourage choosing nutrient dense foods that provide important vitamins and minerals. Milk, yogurt, and cheese can be part of that mix. From yogurt at breakfast to milk with a snack or cheese in your favorite meal, simple choices can help you enjoy a variety of nutritious foods throughout the day.
