Milk ranks high in digestibility. Its fat is 99 percent digestible, its carbohydrates 98 percent and its protein 97 percent.
Nutrient Composition of Milk

Milk is the No. 1 natural source of calcium. 1 glass of milk contains 30% of the daily calcium requirement for an individual. Calcium is important to keep bones and teeth healthy and strong, and plays an important role in nerve function, muscle contraction and blood clotting. "Statistics show that about 3 in 4 Singaporean men do not take enough calcium". [3]

A glass of milk provides 25% of your daily vitamin D requirement that helps with the absorption of calcium and enhances bone mineralization. Milk is one of the few natural dietary sources of vitamin D.
Health Benefits of Dairy

Studies indicate that 3 to 4 servings of dairy (milk, yogurt & cheese) while on a reduced-calorie diet can help people lose more weight by helping them burn more fat in the abdominal region. The mix of essential nutrients in dairy, especially calcium and protein, appears to speed up metabolism and improve the body's ability to burn fat.

A glass of milk provides 24% of your daily value of riboflavin (vitamin B2). Riboflavin helps convert food into energy - a process crucial for exercising muscles.

A glass of milk also contains 16% of your daily protein requirement. The high quality protein in milk contains all the amino acids (building blocks) your body needs, to build and repair muscle tissue, and can also serve as a source of energy during workout.

Milk proteins are also useful in the treatment of inflammation of mucous lining of stomach and of stomach ulcers, preventing hyperacidity. Milk is used as a source of proteins in hyperuricaemia and goat disease. Unlike other foods, milk products do not contain purines, which are precursors in the synthesis of uric acid that causes gout when deposited in the joints or may lead to formation of urinary calculi.

Milk replenishes the fluids lost during your workout. A glass of milk contains 11% of your daily potassium requirement, more than the potassium contained in sports drinks. Potassium also helps with muscle activity and contraction, and helps maintain normal blood pressure.

Research has shown that any food component upon ingestion that has the ability to reduce blood pressure and hypertension is a potential candidate component in the prevention/treatment of cardiovascular diseases. Studies have also shown that dairy products containing lactic acid bacteria (yogurt) can help reduce cholesterol levels.

A glass of milk contains 10 % of your vitamin A daily requirement. Vitamin A helps maintain normal vision and skin, while it also helps regulate cell growth and enhance the immune system.

Milk consumption is also associated with a reduced risk of cancer. Sphingolipids are enriched in dairy products. Their hydrolysis in the digestive tract, releasing long chain bases, may protect the intestines from cancer formation. A specific fatty acid (a cis-trans isomer of linoleic acid) has also been identified in milk fat, which appears to be an inhibitor of cancerous growth. Studies have shown that dairy, especially yogurt, can inhibit the growth of certain tumors.

Studies indicate that increased dairy consumption may protect overweight people from developing obesity and insulin resistance syndrome (IRS), which are key risk factors for Type 2 Diabetes.

Milk contains many more nutrients important for the normal function of the body and maintenance of a healthy life. For more benefits and the functions of these nutrients, please go to Benefits of Nutrients in Dairy.