Milk

Cow's milk is argued to be healthy primarily due to its protein and calcium content. It is also a good source of a number of vitamins. A serving (1 cup or 250 ml) of 2%-fat milk contains 285 mg of Calcium, which represents 22% to 29% of the daily recommended intake (DRI) of calcium for an adult, depending on the age, 8 grams of protein, and a number of other nutrients (either naturally or through fortification):

- Vitamins D and K - essential for bone health

- Iodine - a mineral essential for thyroid function

- Vitamin B12 and Riboflavin - necessary for cardiovascular health and energy production

- Biotin and Pantothenic Acid - B vitamins important for energy production

- Vitamin A - critical for immune function

- Potassium and Magnesium - for cardiovascular health

- Selenium - cancer-preventive trace mineral

- Thiamin - B-vitamin important for cognitive function, especially memory

- Conjugated Linoleic Acid - beneficial fatty acid that inhibits several types of cancer in mice, has been shown to kill human skin cancer, colorectal cancer and breast cancer cells in in vitro studies, and may help lower cholesterol and prevent atherosclerosis; only available in milk from grass-fed cows

here is some controversy over whether consumption of cow's milk is good for adult humans. While milk is often touted as healthy for its significant amount of calcium, required for healthy bone growth and nerve function, there is some disputed research to suggest that proteins in milk interfere with the use of its calcium to form bones by increasing the acidity level of the blood and triggering a response which balances that acidity level by leaching calcium that is presently in bones.