Milk has been classified as one of the most nutrient rich foods in its purest form. It is an essential to include this in a balanced diet as it contains zinc, protein, riboflavin, and Vitamins A, B, D, E and K. There are more types of milk emerging within the nutrition and health circles that can be used and adapted into various diets that cater for a range of diseases and allergies . But when standing at the milk section of a super market, how do you know which one is best for you?

Within the developmental stages of the human body, there are different needs that must be met with the correct recommended daily intake of vitamins, minerals and nutrients. For example, babies actually require saturated fat for the healthy growth of their brain and eyes , whereas middle aged women must be careful of their protein consumption as excessive amounts can result in unwanted weight gain that may lead to obesity. Just keep this in mind when selecting your preferred milk.

Despite popular opinion, research shows that there are so many nutrient and health benefits in full cream cow’s milk. Eaten within a balanced diet in correct portions, cow’s milk has the highest calcium content of any milk product. Soy milk is naturally lactose free, which means it can be used as a substitute for someone who is lactose intolerant. However, only a small amount of the calcium in soy milk is digestible . Skim milk (cow) has a slightly higher calcium content compared to normal full cream milk due to the increase water content, as well as the lower fat content. This makes it a great addition to a low fat diet.

Only three types of milk have been compared here but it can be very daunting when you visit the grocery store and see the wide range of milks that are available - from full cream, light or skim cow’s milk to the health alternatives such as rice, oat, almond or soy milk…the options are endless!! The best way for you to select milk is to cater for your specific health needs. If this means selecting rice, oat, almond, or soy milk, make sure that you are including them in a balanced diet and, as they are less calcium rich than cow’s milk, you should substitute other ingredients into your diet to maintain the RDI for calcium (1000mg/day) .

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