People know about the many benefits of milk but the dairy product also doesn't have other necessary elements necessary for the body. Photos Courtesy: iStock/Pixabay
Vitamin C
Milk contains no Vitamin C, an important nutrient that is necessary for immunity, skin health, and iron absorption.
Sources: Ensure adequate Vitamin C intake by including citrus fruits such as oranges and lemons, strawberries, guavas, kiwi, tomatoes, and bell peppers in your diet.
Iron
Very little iron is contained in milk but very important for transporting oxygen in the blood and preventing anemia.
Sources: Include foods rich in iron as spinach, lentils, beans, and tofu in your diet. Also, take fortified cereals, red meat, and dried fruits like apricots and raisins. Pair iron-rich foods with sources of Vitamin C for enhanced absorption.
Dietary Fibre
Fibre is absent in milk. It is of vital importance for a healthy digestion and the prevention of constipation.
Sources: Add whole grains - oats, quinoa, brown rice; fruits - apples, pears, bananas; vegetables - broccoli, carrots; legumes - chickpeas, lentils. Nuts and seeds like flaxseed and chia seeds are also great sources of fibre
Vitamin E
Vitamin E is found in minute quantities. It helps in reducing the damage caused to cells and supports skin and eye health.
Sources: Foods such as almonds, sunflower seeds, peanuts, hazelnuts, spinach, and avocados supply Vitamin E.
Omega-3 Fatty Acids
Milk contains only small quantities of Omega-3, an essential supplement for brain health, heart health, and for anti-inflammation.
Sources: Fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, chia , and soy-based products such as tofu should all be part of your diet. For vegetarians, plant-based Omega-3 supplements are also an option.
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