How to Choose the Best Type of Milk?

Milk is an integrated and distinct food that contains many important nutrients for the human body in various stages of its life, as it provides the body with calories , protein , various minerals and vitamins such as calcium, magnesium, seleninium, riboflavin, vitamin B12 and vitamin B5.

Among the nutritional elements that milk is distinguished from other foods in terms of its content and absorption efficiency is calcium, which is important for a healthy bone structure as it supports children and adolescents with more than 70% of their body’s needs of calcium by eating 3 cups of free or low-fat milk, Or its derivatives for adults between the ages of (9-18), two and a half cups of milk for children (4-8) years, and two cups for children from (2-3) years.

The quality of the milk is calculated according to its source, i.e. the type of animal from which it was taken, the animal’s feed, and its age, in addition to the season in which the milk was obtained, as all of these factors affect the flavor, color and components of the milk.

cows milk

Cow milk is the most common type of milk in the world. In 2018, approximately 505 million tons of cow milk was produced in the world, due to the prevalence and prevalence of cow milk worldwide due to the ease of milking the cow, and the ability of cows to form and store milk more than other animals.

The benefits of cow’s milk

  • It contains proteins, and amino acids that the body needs to form.
  • Rich in vitamins : such as vitamin B12 , B2 , and vitamin A .
  • It also contains minerals such as phosphorous, potassium, zinc, and selenium .

The nutritional value of each cup of cow’s milk according to the percentage of fat:

Cow’s milk according to the amount of fat in it Calories Protein g Calcium% of daily requirement Vitamin A (% of daily requirement) Carbohydrates (g) Saturated fat (g) Unsaturated fats (g)
full-fat milk 150 7.5 28% 8% 11.7 g 4.6 g 3.3 g
Low fat milk (2% fat) 120 8.1 29% 9% 11.7 g 3.1 g 1.7 g
Low fat milk (1% fat) 100 8.2 31% 10% 12.2 g 1.5 g 0.9 g
skimmed milk 85 8.3 30% 10% 12.2 g 0.1 g 0.1 g

Buffalo milk

Buffalo milk is the second largest milk exporter after cow. The world produced 92 million tons of milk in buffalo in 2012. Buffalo is widely found in Asia, and Africa in Egypt in particular.

The benefits of buffalo milk

  • Contains proteins and amino acids .
  • It contains many vitamins such as vitamin A, and vitamins (b 3, 6 , 9, 12 ).
  • It contains many minerals such as phosphorous, zinc , and magnesium .

Cons of buffalo milk

  • Contains high calories .
  • Most buffalo milk fats are saturated fats .
  • Difficulty digestion, especially for children due to its high fat content.

The nutritional value of each cup of buffalo milk according to the percentage of fat:

Calories (cal) 230 calories
Proteins (gm) 9 g
Calcium (daily requirement) 40%
Saturated fat (g) 11 g
Unsaturated fats (g) 4 g
Carbohydrates (g) 15 g
Vitamin A (daily need) 10%
Vitamin C (daily need) 10%

Goat’s milk

Goat milk components are similar to cow’s milk. Goat milk is a healthy alternative to cow’s milk because it contains almost the same nutritional benefits and less fat , in addition to the benefits of goat’s milk in fighting body infections.

The benefits of goat’s milk

  • It contains vitamin B2, B2, and B2.
  • Contains minerals such as magnesium, potassium ,  and phosphorous .
  • It contains less lactose , therefore it is more suitable for patients with lactose intolerance , but this does not mean that goat’s milk is completely free of lactose, but it remains a better option than cow’s milk in this case.

The cons of goat’s milk

  • It is not widely available in the shops , especially in the form of low-fat.

The nutritional value of each cup of goat’s milk:

Calories (cal) 170 calories
Proteins (gm) 9 g
Calcium (daily requirement) 33%
Saturated fat (g) 7g
Unsaturated fats (g) 3 g
Carbohydrates (g) 11 g
Vitamin A (daily need) 10%
Vitamin C (daily need) 31%

Sheep milk

Sheep milk is a healthy and good alternative to cow’s milk because it contains proteins and calcium. Sheep milk contains solid ingredients that make it suitable for making milk products such as cheese and milk.

The benefits of sheep’s milk

  • Contains proteins, fats, and carbohydrates.
  • It contains Vitamin B2, B2, and B2.
  • Contains minerals : selenium, magnesium, potassium , and phosphorus .

Cons of sheep’s milk

It is not widely available in the shops.

The nutritional value of each cup of sheep’s milk:

Calories (cal) 265 calories
Proteins (gm) 14.6 g
Calcium (daily requirement) 47%
Saturated fat (g) 11.3 g
Unsaturated fats (g) 5.8 g
Carbohydrates (g) 13 g
Vitamin A (daily need) 7%
Vitamin C (daily need) 17%
Stand up and think before you stick to the food product labels

Camel milk

Camel milk is more salty than other types of milk, camel milk is characterized by containing a greater amount of vitamin C and is also distinguished by not containing lactose , so it is considered an alternative for patients who suffer from lactose intolerance.

The benefits of camel milk

  • Lower calories compared to other types of milk.
  • It contains vitamin C, vitamin B1, vitamin B2, vitamin D .
  • It is possible to drink camel milk directly without pasteurization .

The nutritional value of each cup of camel milk:

Calories (cal) 105 calories
Proteins (gm) 5.4 g
Calcium (g) 290 g
Saturated fat (g) 3 g
Unsaturated fats (g) 1.6 g
Carbohydrates (g) 1.6 g
Vitamin A (international units) 225

Al-Shannainah Milk (Al-Eran)

Shunainah milk is a very common drink in the Middle East and Turkey, it is consumed more in the summer months because it is drunk cold and because it contains salts that compensate the body for the lost salts in summer.

Benefits of Chenaynah milk

  • It contains relatively few calories.
  • Contains proteins, fats and few carbohydrates .