Love it? Hate it? Regardless of how you pour it milk is filled with nutrition

According to cow’s milk, soy milk and almond milk all provide between one-fourth and one-third of all the calcium most children and adults should have in a day. Cow’s milk is also an excellent source of lean protein. It contains many other essential nutrients, including phosphorus, vitamin D, potassium, niacin, and riboflavin, important for adult and children’s health.

Want to know more? Here’s a “good to know” about milk:

Hate milk? Make up milk’s 1-2 punch of calcium and vitamin D through other sources. An 8-ounce glass of milk has about 300 milligrams of the calcium you need. You can find a bountiful 415 mg of calcium in one cup of plain 2-percent yogurt. Half a cup of broccoli has 89 mg of calcium, so you’d need to eat 1 1/2 cups of broccoli to come close. You’d need to eat about 5 ounces of salmon or 6 ounces of tofu. It’s important to remember that vitamin D helps your bones absorb calcium, so don’t skimp on the sunshine vitamin for optimal health.