Milk (పాలు)

Milk is a highly nutritious beverage that provides a wealth of health benefits. A 1-cup (240 ml) serving of whole milk contains approximately 150 calories. It is an excellent source of high-quality protein, providing about 8 grams per serving. Milk is rich in essential vitamins and minerals, including calcium (30% of the Daily Value, DV), which is crucial for bone health, and vitamin D (15% DV), which aids in calcium absorption and supports immune function. It also provides significant amounts of vitamin B12 (50% DV), riboflavin (20% DV), and phosphorus (20% DV). Additionally, milk contains healthy fats, including saturated and monounsaturated fats, which contribute to overall energy intake. This nutrient-dense profile makes milk a valuable addition to a balanced diet, supporting bone health, muscle function, and overall well-being.