Based on an interview with Professor Janak K. Vidanarachchi, Department of Animal Science, University of Peradeniya.
Milk, often referred to as nature’s original superfood, remains an essential component of global nutrition. From early childhood through old age, milk serves as a reliable source of nourishment, playing multiple roles, from a vital weaning food for infants to a recovery aid for athletes and a foundational dietary element for the elderly. Today, scientific advancements continue to reveal the deeper health-promoting qualities of milk, especially its bioactive compounds, positioning it as a food that not only supports growth but also contributes to disease prevention and overall well-being.
A Global Celebration of Milk
World Milk Day, celebrated annually on June 1st, was established by the Food and Agriculture Organisation (FAO) of the United Nations in 2001. This observance recognises milk’s multifaceted importance—not just in promoting healthy diets but also in supporting sustainable agriculture, rural livelihoods, and the broader global economy. It brings together people and organisations worldwide, from grassroots dairy farmers to international industry leaders, highlighting milk’s central role in addressing both nutrition and food security challenges.
A Nutrient Powerhouse
Milk stands out as one of the most balanced and bioavailable sources of nutrition available. It naturally contains an ideal mix of proteins, fats, vitamins, and minerals, making it highly suitable for human consumption. Its role is particularly critical in regions with limited dietary diversity, where it serves as a key nutritional buffer.
High-quality proteins found in milk include all nine essential amino acids needed for tissue growth and repair. As one of the richest dietary sources of calcium, milk supports the development and maintenance of strong bones and teeth. In addition, it provides vital nutrients such as vitamin D, vitamin B12, riboflavin, phosphorus, iodine, and potassium—each contributing to various physiological functions from nerve transmission to cardiovascular stability.
Milk and Chronic Disease Prevention
Growing evidence from nutritional science links milk consumption with the prevention of several non-communicable diseases (NCDs). Regular intake has been associated with improved bone mineral density and a reduced risk of osteoporosis-related fractures. Its contributions to cardiovascular health are attributed to the presence of calcium, potassium, and certain bioactive peptides that help regulate blood pressure. Furthermore, dairy consumption has shown potential in reducing the risk of type-2 diabetes by supporting insulin sensitivity. The presence of dairy protein also aids in weight management by promoting satiety, while compounds like conjugated linoleic acid (CLA) found in milk fat may help maintain lean body mass.
Fermented dairy products such as yoghurt and kefir offer an additional layer of health benefits, thanks to the presence of milk-derived probiotics. These beneficial microbes enhance gut health and strengthen immune function, making fermented milk products valuable dietary additions.
The A1 vs. A2 Milk Conversation
An area of growing interest in dairy science is the distinction between A1 and A2 beta-casein proteins in cow’s milk. A1 milk, commonly produced by breeds such as Holstein, Friesian can yield a peptide called beta-casomorphin-7 (BCM-7) during digestion. This peptide has been linked to digestive discomfort in sensitive individuals. In contrast, A2 milk, which is naturally produced by indigenous South Asian cattle breeds like Sahiwal, Gir, and Red Sindhi, lacks BCM-7 and is increasingly preferred for its better digestibility.
Although further scientific research is ongoing, anecdotal evidence suggests that individuals with mild lactose sensitivity often experience improved tolerance with A2 milk. Countries like Sri Lanka, with access to these indigenous cattle breeds, have a natural advantage in promoting A2-rich milk as a healthier and more inclusive dairy option.
The Importance of Farming Systems
The quality of milk is heavily influenced by the diet and welfare of dairy animals. Cows raised on pasture-based systems and natural grasslands tend to produce milk with higher levels of omega-3 fatty acids, CLA, and fat-soluble vitamins. Such sustainable and animal-friendly systems not only produce healthier milk but also align with broader environmental and public health goals, including the principles of the One Health approach and climate-smart agriculture.
Making Milk More Inclusive
Lactose intolerance affects a large proportion of populations in Asia and Africa, presenting a barrier to milk consumption. However, innovations within the dairy industry are making milk more accessible through the development of lactose-free products, fortified dairy options, and fermented items blended with plant-based ingredients. These advancements help ensure that more people can enjoy the nutritional benefits of milk, especially in a health-conscious era that increasingly values functional foods.
A Simple, Powerful Choice
Milk has long symbolized nourishment, resilience, and vitality. Today, its importance is reinforced not just by tradition, but by growing scientific research that highlights its comprehensive health benefits. Even as global food systems adapt to modern challenges, milk continues to hold its place as both a time-tested staple and a scientifically recognized superfood.
Making smarter dairy choices can enhance these benefits. Choosing fresh, locally produced milk particularly from grass-fed cows or A2-rich breeds boosts personal health while supporting local farmers and environmentally friendly practices. On World Milk Day and every day, embracing milk as a natural, sustainable, and evidence-backed food can nourish both individuals and communities around the world.
By Sudeepa Lakshan (WestVU Intern Programme)
