What Makes Milk Irreplaceable? Decades of scientific research have substantiated (证实) the many health benefits associated with milk, including increasing bone health, lowering blood pressure and boosting immunity (免疫). When taking into account the numerous health benefits milk and dairy products offer, the inexpensive cost per serving and the amount of nutrients (营养品) packed in each serving, milk and milk products are essential parts of a healthy diet. There is no other single food or beverage (饮料) that provides the same irreplaceable (不可代替的) package of nutrients/components, with its unique interactions (相互作用), as provided by milk. Milk is Good for Your Bones Milk and dairy products provide the highest concentration of absorbable calcium (钙), plus it includes vitamin D and potassium (钾) and when taken together, those nutrients provide a convenient package for building strong bones. In addition the protein, phosphorus (磷), magnesium (镁), potassium, vitamin B12 and zinc (锌) found in milk work together to build strong bones. Other sources of these bone-building nutrients come from consuming a well-balanced diet composed of a variety of foods, including all five foods groups. While you can certainly count on other calcium rich food sources like leafy greens, beans or canned salmon with bones, the problem with those foods is that it takes an awful lot of them to add up to the calcium in one 8-ounce glass of milk. Not only is it unrealistic for most people to eat such high quantities of these other calcium-rich foods, it can take additional calories to meet your calcium requirements. Milk is a Good Source of Protein Although calcium might be top of mind when you think about the health benefits of milk, the protein in milk plays an important role as well. Not only is protein key to an optimal (最优的) overall diet, but calcium without adequate protein is ineffective (无效果的) at building strong bones. Milk and dairy foods are a good source of protein – an 8-ounce glass of milk provides 8 grams of protein, a little more than the amount of protein in 1 ounce of cooked meat. For those looking to improve their diet with high quality protein sources, adding cheese or yogurt to a snack or meal is an easy fix. Milk is Good for Your Heart A host of studies have found that diets rich in fruits, vegetables, and low-fat dairy foods, with reduced saturated (饱和的) and total fat—can substantially (实质上) lower blood pressure. This eating plan, called DASH) (Dietary Approaches to Stop Hypertension) or a High Blood Pressure Diet, was originally published in 1997. Eating low-fat milk and dairy as part of this eating pattern has been found to not only reduce blood pressure, but also lower risk of stroke and cardiovascular disease. Decide for Yourself: Is Milk Good or Bad For You? Everyone should make food choices based on their individuals needs, preferences and values, but before you decide to ditch (沟渠) the dairy, be sure to understand the health benefits of milk you might be losing and the facts around whether milk is good or bad for you. (From http://www.healthyeating.org)