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10. Carbohydrate: Milk is a source of carbohydrate and a great drink for athletes.

9. Vitamin B6: Milk is a source of vitamin B6, which helps build protein and blood cells.

8. Zinc: Milk is a source of zinc, which helps build protein and is involved in the immune response. Milk is the #3 source of zinc in the Canadian diet.

7. Protein: Protein provides the building blocks for muscle and other body tissues. Milk is the #3 source of protein in the Canadian diet.

6. Vitamin A: Vitamin A keeps eyes and skin healthy. Milk is the #2 source of vitamin A in the Canadian diet.

5. Potassium: Potassium is the main nutrient responsible for fluid balance. Milk is the #3 source of potassium in the Canadian diet.

4. Vitamin B12: Vitamin B12 helps form healthy red blood cells. Milk is the #2 source of vitamin B12 in the Canadian diet.

3. Riboflavin: Riboflavin keeps skin, eyes and nerves healthy and releases energy in cells. Milk is the #1 source of riboflavin in the Canadian diet.

2. Vitamin D: Vitamin D is needed to absorb calcium. Milk is the #1 source of vitamin D in the Canadian diet.

1. Calcium: Calcium keeps bones healthy. Milk is the #1 source of calcium in the Canadian diet.

Reference: Canada Food Stats 1.8, November 2005, Statistics Canada

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