benefits of cow's milk  Cow's milk :
Cow’s milk is rich in protein, calcium, potassium and vitamin B. Moreover cow’s milk is known to have all nine essential amino acids and thus is a high quality protein and a wholesome food. The calcium and protein together work towards making your bones and teeth stronger. The B vitamins in cow’s milk will help in smooth functioning of brain and have a calming effect too. It does have some amounts of fats though lower than buffalo’s milk. Thus its high protein and comparatively lesser fat content give a feeling of satiety. That’s the same reason why babies are weaned with cow’s milk to begin with rather than buffalo’s milk. With respect to its digestive qualities, some can digest the lactose and some can’t do it so easily. With all these merits on one side, the flip side is that some research shows that any variety of milk, including cow’s milk, may cause different types of cancer. That’s quite alarming! So before you make your choice to indulge in cow’s milk or not, it would be wise to talk to your doctor or dietician. 

Nutritional Information of Cow's milk
Nutritional Information for 1 cup Milk
One cup of Milk is 200 ml.
RDA stands for Recommended Daily Allowance.

134 Calories
6.4 grams of Protein
8.8 grams of Carbs
8.2 grams of Fat

240 mg of Calcium (Ca) = 40% of RDA (about 600 mg)
180 mg of Phosphorus = 30% of RDA (about 600 mg)
0.38 mg of Vitamin B2, Riboflavin = 34.54 % of RDA (about 1.1 mg)
10 mg of Cholesterol = 2.5% of RDA (about 400 mg)
0.66 mg of Zinc (Zn) = 6.6% of RDA (about 10 mg)
106 mcg of Vitamin A = 2.2% of RDA (about 4800 mcg)
0.1 mg of Vitamin B1, Thiamine = 7.69% of RDA (about 1.2 to 1.5 mg)
17 mg of Folic Acid = 5.6% of RDA (about 200 mg)
2 mg Vitamin C = 5% of RDA (about 40 mg)
280 mg of Potassium (K) = 5.95% of RDA (about 4,700 mg)
146 mg of Sodium (Na) = 7.67% of RDA (about 1902 mg)
0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg)
0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg)