Also known as: Doodh
Paal (Tamil)
146 kcal
Calories
7.9 g
Protein
11 g
Carbohydrates
7.9 g
Fat
0 g
Fibre
Micronutrient Highlights
Calcium: A genuinely strong, well-absorbed source
Vitamin B12: A useful source, particularly for vegetarians
Vitamin D: Present in fortified milk
Common Uses: Consumed warm at breakfast, added to tea and coffee, or used as a base for desserts.
Best Time to Eat: A common morning or bedtime drink in Indian households, both genuinely reasonable choices.
Portion Guidance: A cup of milk is a standard single serving.
Why It's Healthy
A genuinely reliable calcium and protein source, especially valuable for children, adolescents, and older adults.
Possible Disadvantages
A meaningful portion of Indian adults have some degree of lactose intolerance, which can cause digestive discomfort.
Who Benefits Most
Growing children, adolescents, and older adults, all of whom have genuinely higher calcium needs.
Who Should Consume in Moderation
People with diagnosed lactose intolerance may need to limit or choose lactose-free alternatives.
Traditional Indian Uses
A foundational food across Indian households, from morning chai to festival sweets.
Modern Nutritional Evidence
Milk's role in supporting bone density, particularly during growth years, is genuinely well-established.
Cooking Tips
Gently warming (not boiling for too long) preserves more of milk's nutrient content.
Storage Tips
Refrigerate promptly and consume within the date guidance on packaging; boiled milk should be cooled quickly before refrigerating.
Vegetarian Alternative
Fortified soy or almond milk
A dairy-free option for those with lactose intolerance, ideally fortified with calcium and B12.