Milk provides 13 essential nutrients important for children and adults alike—including calcium, vitamin D, protein and B vitamins.

The reason organic milk is healthier comes down to its ratio of omega-6 to omega-3 fatty acids, which is lower than in regular milk. A diet containing too many omega-6 fatty acids and not enough omega-3s has been linked to heart disease, as well as cancer, inflammation and autoimmune diseases.

Reduced-fat milk retains 2 percent of fat. Skim milk, (also known as fat-free or non-fat milk) contains no fat at all.

Mustard oil has more thiamin, riboflavin, niacin, pantothenic acid, vitamin B6 and folate than soybean oil. It has significantly more iron, potassium, calcium, and dietary fibre. Mustard oil has the lowest saturated fat content among edible oils.

As kids, we are often told to drink up our milk – usually cow’s milk from the dairy firm – in order to have strong and healthy bones.

Eat plenty of protein-rich foods, like eggs, dairy, and beans, to give your milk a higher nutritional value.