Humans have been raising animals for their milk for thousands of years. Dairy products have stood the test of time because they are healthy and pure, and they serve as important sources of vitamins, minerals and other essential nutrients. Milk is a superfood — a nutrient-rich food considered to be especially beneficial for health and well-being — because it packs so many beneficial nutrients into a single package.

In fact, a single 8-oz. glass of Hiland Dairy 2% Milk gives you:

• Protein: 16 percent of daily recommended intake
• Calcium: 30 percent of daily recommended intake
• Vitamin A: 10 percent of daily recommended intake
• Vitamin C: 2 percent of daily recommended intake
• Vitamin D: 25 percent of daily recommended intake
• Thiamin: 8 percent of daily recommended intake
• Riboflavin: 35 percent of daily recommended intake
• Magnesium: 7 percent of daily recommended intake
• Phosphorous: 30 percent of daily recommended intake

In addition, milk contains other important vitamins, minerals, proteins and enzymes that help our bodies perform at their peak. All of this from such a simple, pure food that’s been around for thousands of years. As we mentioned in an earlier part of this series, milk really is the original farm-to-table food.

Milk’s protein content is particularly impressive. Experts recommend that adults consume 30 grams of protein with every meal. Just one 8-oz. glass of milk gets you nearly a third of the way there. Add some cheese to your meal, and you’re even closer.

Protein is especially important for children, whose growing muscles and bones benefit from daily protein intake. For them, milk provides a healthy, wholesome alternative to sugary fruit and sports drinks. Chocolate milk is also great for older kids who are playing sports and pushing their bodies to the limit. It provides the aforementioned protein with additional carbohydrates to help spent muscles regain lost energy.