The Power Of Milk - Nature’s Original Superfood
Sudeepa Lakshan
June 1, 2025
Based on an interview with Professor Janak Vidanarachchi, Professor, Department of Animal Science, University of Peradeniya
Milk, often referred to as nature’s original superfood, continues to play an irreplaceable role in global nutrition. Whether as a weaning food for infants, a recovery drink for athletes, or a dietary staple for the elderly, milk is one of the most universally consumed and culturally revered foods. With new scientific insights shedding light on its bioactive compounds, milk is now being recognised not only for its traditional nutrients but also for its role in preventing chronic diseases and enhancing overall well-being.
A Global Celebration of Milk
Every year on June 1st, the world comes together to celebrate World Milk Day, established by the Food and Agriculture Organisation (FAO) of the United Nations in 2001. The day highlights the importance of milk in healthy diets, sustainable agriculture, rural livelihoods, and the global economy. From grassroots dairy farmers to multinational producers, this annual observance reinforces milk’s pivotal role in addressing global nutrition challenges while supporting livelihoods and food security.
A Nutrient Powerhouse
In an interview, ProfessorJanakK. Vidanarachchi, a leading academic in Dairy Science, emphasised that milk is one of the most balanced and bioavailable sources of nutrition.
“Milk is a complete food. It naturally contains proteins, fats, vitamins, and minerals in optimal proportions for human consumption,” he said. “It’s especially vital in regions where dietary diversity is limited.”
Milk offers high-quality protein, containing all nine essential amino acids necessary for tissue growth and repair. It’s also one of the richest dietary sources of calcium, crucial for maintaining strong bones and teeth. Additionally, it provides vitamin D, vitamin B12, riboflavin, phosphorus, iodine, and potassium, supporting everything from nerve function to cardiovascular health.
Milk and Chronic Disease Prevention
Modern dietary research increasingly points to milk’s role in preventing non-communicable diseases (NCDs).
- Osteoporosis prevention: Long-term milk consumption is positively linked to bone mineral density and lower fracture risk.
- Cardiovascular health: Calcium, potassium, and bioactive peptides in milk can help regulate blood pressure.
- Type-2 diabetes: Some studies show that dairy intake is inversely associated with the risk of developing insulin resistance and type-2 diabetes.
- Weight management: Dairy protein enhances satiety, and milk fat contains compounds like conjugated linoleic acid (CLA), which may support lean body mass.
ProfessorVidanarachchi also emphasised that milk-derived probioticsfound in yoghurt, kefir, and other fermented productssupport gut health and immunity.
The A1 vs. A2 Milk Conversation
One emerging focus in dairy science is the distinction between A1 and A2 beta-casein proteins found in cow’s milk.
- A1 milk, common in breeds like Holstein Friesian, may produce a peptide called beta-casomorphin-7 (BCM-7) during digestion, which has been speculated to cause digestive discomfort in sensitive individuals.
- A2 milk, found in indigenous South Asian breeds like Sahiwal, Gir, and Red Sindhi, lacks BCM-7 and is gaining popularity for being more digestible.
“Although more research is needed, consumers with mild lactose sensitivity often report better tolerance with A2 milk,” noted Prof. Vidanarachchi. “Sri Lanka, with its indigenous cattle breeds, has a natural advantage in producing A2-rich milk.”
The Importance of Farming Systems
The quality of milk is deeply influenced by the feeding and welfare of dairy animals. Milk from grass-fed cows tends to be higher in omega-3 fatty acids, conjugated linoleic acid (CLA), and fat-soluble vitamins. Sustainable, pasture-based systems also promote environmental health and animal welfare, key pillars of ‘One Health’ and climate-smart agriculture.
Making Milk More Inclusive
Lactose intolerance, a common condition in Asia and Africa, can limit milk consumption. However, the dairy industry has innovated with lactose-free milk, fortified dairy, and plant-integrated fermented products to make milk’s benefits more widely accessible. These advancements also cater to modern consumer needs for functional foods that combine nutrition with specific health benefits.
A Simple, Powerful Choice
Milk is more than a drink. it’s a centuries-old symbol of nourishment, resilience, and health. As global food systems evolve, the place of milk remains firm, both as a traditional dietary staple and a scientifically validated source of wellness.
“We must advocate for smarter dairy consumption,” concluded Prof. Vidanarachchi. “Choosing fresh, locally produced milk, especially from grass-fed or A2-rich herdscan amplify health benefits while supporting our rural economies.”
On this World Milk Day and beyond, let us rediscover milk as a sustainable, scientifically supported, and culturally valuable food, deserving a continued and respected place in our daily lives.
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