7 Healthy Foods for You

Eat healthy and delicious food so that your body can get enough proteins. Add low fat foods in your diet if you want to have a perfect body. If you are a lazy person then an oven can be your best friend. It is probably the best way to cook meat, veggies, and fruits using an oven. I would like to suggest seven foods that I would cook in an oven.

1. Baked Halibut Steaks

I have put halibut in my list because it is healthy and delicious. The halibut steaks recipe is divided into two parts. First you have to make a special sauce. In the second part you prepare halibut and bake it. It takes 50 minutes to cook halibut steaks.

2. Baked Aubergine

It has sweet potatoes and miso paste that makes it delicious. You can experiment by adding few ingredients of your choice. It has same procedure as halibut, but the taste is different. It takes 50 minutes to cook Roasted Aubergine.

3. Vegetable barbecue

Wooden skewers are best for cooking veggie barbecues. The recipe is simple, just dip veggies in barbecue paste and cook in an oven. It takes 20 to 30 minutes to cook. Eat it with Indian mango sauce and chapatis.

4. Japanese Teriyaki

You have to prepare sauce and then pour it on chicken. You may be thinking that the recipe is same as halibut, but it is not. You have to brush sauce every 10 minutes on the chicken until it is cooked. This brushing gives it a new kind of flavor.

5. Garlic Bread

Garlic bread tastes like pizza. It is an Italian finger food that can be cooked in an oven. Pour olive oil on the bread and bake it until it is golden brown. Gently rub garlic and tomatoes on baked bread and bake it again.

6. Vegetable fried rice with eggs

It is good for you because it has a variety of ingredients. You just need couple of eggs, peas, baby carrots, and soya sauce to prepare it. You can change the recipe by adding chicken instead of eggs. You will probably eat a full bowl of rice.

7. Cajun chicken

It is a combination of spices, cheese, and chicken. First you have to cut chicken into flat pieces. Prepare filling and put it inside chicken pieces. Cover it and sprinkle Cajun seasoning over the chicken. Bake it for 40 minutes or until the chicken is cooked.

10 Mouth-Watering Street Foods in Mumbai

Mumbai people love food and life and that can be clearly seen in the way they cook food. From pani puris to kebabs, Mumbai is a city of millions of street venders.

Given below is the list of my favorite street food in Mumbai: –

Pani Puri

If you love having a combination of sweet and sour food, then Mumbai Pani puri is the best you can have. In this the vendors use a crisp fried sphere in which the filling of potato, chickpeas and sprouts is done. After that they dunk it into a liquid that is a blend of exotic ingredients such as Tamarind, Jaggery, Mint and spices.

It tastes fantastic and you have to eat it whole in one go.

Pav Bhaji

Pav Bhaji is a finger-licking dish that you can find easily on the Mumbai streets. Thick Vegetable Masala is served with fluffy rolls that smells and tastes amazing. I like my Pav Bhaji served with extra butter and lemon juice.

Skewered Kebabs

Skewered Kebabs hanging from smoking stalls is a mouth-watering sight. You just cannot not have them whenever you visit Mumbai. Tender beef seekh kebabs are must have for every food lover.

Vada Pav

Vada Pav is the signature dish of Mumbai. It is a dish that is a favorite of almost every Mumbaikar. It is basically a potato patty that is mashed with exotic, garlic and coriander. It is then dipped in chickpea floor and fried golden.

This Vada is then placed between a Pav that is well buttered. Vada Pav is served best with green chutney.

Bhel Puri

It is one of the most common street food of Mumbai that is crunchy and sweet and sour in taste. It is a mixture of puffed rice, chopped onion and tomato, and tamarind chutney. It tastes amazing and should be eaten while strolling on the beach for best experience.

Masala Kheema Pav

If you love minced meat, then it is a must have when you visit Mumbai. It is super tasty and spicy.

Chicken Tikka Rolls

Chicken Tikka Rolls tastes best when served hot. Many street vendors sell these rolls and you cannot have your fill of them as they are so delicious.

Channa Bhatura

Channa Bhathura is amazing and spicy in taste. One plate of Channa Bhatura is enough for an individual. Have it with a sweet lassi.

Dosa

Dosa is a south Indian dish, but it is also very commonly sold on the streets of Mumbai. They are available in different varieties and are very delicious.

Kala Khatta

Kala Khatta is a must on a hot summer day. Available in different flavors, it is a favorite of children and adults alike.

Simple Ways to Keep Your Fruits and Veggies Fresh

Tired of the wilting spinach left in your fridge for days? Did you splurge at the farmer’s market and now have too much for the week? Start saving money with these tips to keep your fruits and veggies ripe, fresh, and ready-to-eat.

1. Select Ripe, Fresh Produce

Keeping your fruits and vegetables fresh begins at the store. When making your selections, keep an eye out for cuts, bruising, or soft spots on the produce available. Damages to the fruit triggers enzymatic reactions, which speed the spoiling process.

2. Freeze What You Don’t Use

Once at home with your grocery finds, consider freezing what you won’t be using within the next few days.This immediate freezing will ensure your fruits and vegetables are frozen at their top condition.

3. Store Smart

Vegetables are best stored in the bottom rack, or lower level of the fridge. It is not recommended to store fruits or vegetables in the door rack of the fridge, as it is exposed to varying temperatures when opened.

4. Stay Dry

Avoid rinsing your vegetables right when you get home. It’s best to rinse them before preparation, as the excess moisture can induce mold growth between vegetables. Stick extra paper towels between damp areas.

5. Keep It Cool

Store foods away from appliances and areas that emit heat. Heating the fruits or vegetables will accelerate the ripening action, and lead to molding. Some fruits and vegetable do better at room temperature, others in the fridge. Check out more differences listed below.

6. Keep Them Separate

Keeping fruits and veggies together can quicken the spoiling process. Fruits tend to be ethylene producing, and vegetables are mostly ethylene-sensitive. It is a good idea to keep the two away from each other, as the ethylene-sensitive vegetables will spoil faster next to ethylene producing fruit. The two bins standard in most fridges will be a good produce barrier for freshness.

7. Lemon Juice Prep

If you’ve already cut some apples and need to store the rest, try a lemon juice soak to halt the browning process. The acids in lemon juice stop the protein enzymes from reacting to create the brown, wilting color.

Try soaking apple halves in one cup of cold water, with a splash of lemon juice. A teaspoon or tablespoon will work. This soak will also work on pears. Soak for five minutes, drain, and rinse. Enjoy your new, fresh looking fruits.

8. Future Planning

Keep good tabs on what you tend to eat during the week. This can help over-buying, and reduce spoiling from fruits and vegetables you don’t use.

9. Know the Difference

Certain vegetables require different storage methods. Consider doing research beforehand to check which methods are best for storing each type of produce. Potatoes and onions, for example, should be stored at room temperature, out of direct sunlight. Avocados and melons do best when allowed to ripen, then refrigerated. And some, simply refrigerated right away.

Keep track of how long vegetables typically have before reaching their expiration. Some will lose their freshness after only a few days, others can stay for over a week.

10. Prune Your Stock

Watch your produce stock daily and remove any spoiling fruits or molding areas. This will stop the spoilage from spreading to the remaining healthy items, keeping your produce fresh.

If stored in bags, create small punctures to allow air flow in order to prevent spoilage. Leave a bit of room in between items for air flow and freshness.

11. Select Food Containers

A few products can go a long way in keeping your produce fresh. These containers allow for easy storage, ventilation, and are dishwasher safe. Check one out to keep your fruits and vegetables fresh for longer.

Rubbermaid FreshWorks Food Saver
Prepworks Fresh Fruit and Veggie Keeper

12. Pro Tips

Store asparagus upright, in a glass of water.

Puncture a lemon and squeeze the juice, instead of cutting in half. This keeps the remaining pieces from drying out.

Store avocados in a paper bag.

Use pantyhose to store onions. Tie a knot in between each piece, and this will help air flow reach the produce, while keeping it fresh.

Stick with these tips, and you are on your way to fresher produce and more monthly savings. Enjoy the benefits of healthier fruit, and healthier you.

5 Foods That Are Much Less Healthy Than You Think

There are several “healthy” foods that are not as good for you as you may think. Food manufacturers advertise these products as effective for delivering lots of nutrition, helping you lose weight, keeping your mind sharp, and offering other physical and mental health advantages. Unfortunately, all the advertising tricks in the world don’t change the chemical composition of a food item.

If something is unhealthy for you, it is simply unhealthy. Avoid the following 5 foods which are not as healthy as you thought they were, and your mental and body-based fitness efforts will receive a boost.

1 – High-Fiber Snack Bars and Protein Bars

The key here is reading labels. There are some energy bars, protein bars and high-fiber snack bars which are very good for you. Start reading food labels. Find those that don’t contain sugar, salt, added flavors and a long list of ingredients that end in -ite, -ate and -ose.

You also shouldn’t eat an entire day’s worth of fiber, roughly 25 g, in a single snack bar, as this can have a dramatically negative effect on your digestive system if you don’t eat fiber throughout the day.

2 – Low-Fat Foods

I bet there are some low-fat foods you like a lot. They taste delicious, don’t they? Well, think about this for a second. If the fat is removed, and fat provides incredible flavor, where is your flavor coming from? The answer is, in most cases, incredibly high doses of unhealthy, refined sugar. Your body needs healthy fats in moderation, which means enjoying guacamole or hummus instead of a fat-free food product.

3 – Orange Juice

Did you know it could take as many as 5 to 7 oranges to make a single glass of orange juice? Unfortunately, when you drink the juice you get all of the calories from all those oranges in one beverage! It’s why even 100% juice is jam-packed with tons of calories.

The natural sugar in all of those oranges can additionally cause a blood sugar spike. The natural fruit sugar (fructose) which gives many fruits their sweet taste tricks your body into gaining weight by not letting you realize when you are full. Avoid orange juice and drink a glass of water instead.

4 – “Health” Drinks

There are plenty of drinks touting amazing health properties. If they’ve got more than 3 ingredients, you probably should skip them. No matter how the ingredients are disguised, and manufacturers are very good at disguising empty calories and simple carbohydrates like sugar, if there is a long list of ingredients, your healthy drink is probably anything but.

5 – Store-Bought Vegetable Patties

When you make your own vegetable patties and black bean burgers, you know exactly what you are putting into your body. Unfortunately, many of the frozen, processed vegetable patties you find in the frozen foods section of your local grocer have more fillers and binders than healthy vegetables. A lot of so-called healthy vegetable patties are extremely high in sodium and sugar as well.

Avoid the 5 foods which are not as healthy as you thought they were, and your mental and body-based fitness efforts will receive a boost.

The Top 4 Delicacies of Barbados

Four Delicacies of Barbados

Known not only for its sun, sea, beaches and sand, Barbados is also widely regarded as the “Culinary Capital of the Caribbean”. With its rich choice of Cuisine, it is characterized by strong spicy combinations of fresh lime juice, thyme, chili peppers and parsley. Barbadian cuisine, commonly known as the Bajan Cuisine is a mixture of African, Indian, Irish, Creole and British influences. A typical meal, usually served with one or more sauces, consists of a main dish of meat or fish, normally marinated with a mixture of herbs and spices, hot side dishes, and one or more salads.

Tasty food is one among the easiest ways to ease your mind from the pressure of studying. Here are some of the heavenly tastiest and delicious dishes served in Barbados which might help you cope up being out of your comfort zone while you’re abroad.

1. Cou-Cou:

Cou-Cou, a delightful national dish of Barbados is prepared using cornmeal grain and fresh okra, or breadfruit and green bananas, then topped with a variety of tomatoes, onions and peppers.

This amazing combination is of course a mouth-watering and favorite of proud Barbadians far and wide. Usually, in Barbados it is served accompanied by flying fish.

2. Flying Fish:

Barbados is called as the “Land of Flying Fish” as it accounts to about 60% of all the fishes landed on the Island. Flying fish is a huge part of the country’s cultural identity and is mostly served with the country’s national dish, the Cou-Cou.

Flying Fish is in fact one of the national symbols of Barbados and features prominently on national artifacts like coins and local artwork. Anyone who has ever tasted this little local delicacy finds themselves hooked on its unique flavor.

This little fish is one of the defining features of a typical Bajan meal served either steamed, fried, pickled, barbecued, in between salt bread or with a side of our infamous Cou-Cou.

3. Macaroni Pie:

Macaroni Pie, sometimes referred to as the island’s unofficial National Dish or simply a ‘Pie’ is a perennial favourite and a rich baked version of mac and cheese. Macaroni pie tastes a little different everywhere you get it with a fabulous cross between casserole, macaroni and cheese, and spaghetti.

Macaroni pie is among the most popular and delicious dishes in Barbados as well as the Caribbean. It is commonly consumed as a side dish along with fried fish in Barbados. It is also prepared as a spicy dish, using spices such as black pepper, curry powder and hot sauces.

4. Fish Cakes:

Fish Cakes are perhaps the most popular dish in Barbados, found on almost all menus, from 5 star hotels to even street side vendors. Consisting of filleted fish or other seafood with potato patty, it is sometimes even coated in breadcrumbs or batter, and fried to golden perfection.

A most delight version of the Bajan cutter is the ‘Bread and Two’ which includes two fish cakes, a slice of a cheese and obviously, pepper sauce.

Foods like rice and peas, salt bread, cutters, pudding and souse, conkies, breadfruit, rum punch, sweet bread, bajan black cake, pepper pot, bakes, sea eggs and many more are all worthy inclusions in this list of delicacies.

The list would go on!

3 Popular Slow Cooker Recipes You Can’t Afford To Miss

There are thousands of slow cooker dishes out there, but if you’re looking for recipes that have been tried and tested, go for the ones that are popular around the world. You can adjust a fw ingredients according to your preference or add your own touch to these crock pot delights but here are 3 of the most popular slow cooker recipes you have to try!

Quick Crock Pot Cassoulet

What you need:

  • 1 kilogram boneless and skinless chicken breast halves, sliced into chunks
  • 1/2 kilogram turkey kielbasa, sliced into 1/2-inch pieces
  • 2 cans cannellini beans, drained and rinsed
  • 2 large cloves garlic, minced
  • 1 onion, quartered then thinly sliced
  • 1/3 cup chicken broth
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Place chicken in a crock pot. In a large bowl, mix together kielbasa, cannellini beans, garlic, onion, parsley, salt and pepper. Pour mixture over chicken in the pot. Pour chicken broth over ingredients and stir. Cover and cook for 5 to 6 hours on low until chicken is cooked through and cassoulet is thickened.

Slow Cooker Mongolian Beef

What you need:

  • 3/4 kilogram beef flank steak
  • 3 green onions, chopped
  • 2 cloves garlic, minced
  • 3/4 cup brown sugar
  • 3/4 cup soy sauce
  • 3/4 cup water
  • 1/2 cup shredded carrots
  • 1/4 cup cornstarch

1/2 teaspoon minced fresh ginger root

In a large shallow bowl, spread the cornstarch then dredge beef in it. Place the steak in a large re-sealable plastic bag. Combine onion, garlic, brown sugar, soy sauce, water, carrots and ginger root in a bowl then pour mixture into the bag with the steak. Seal and refrigerate overnight. When ready, allow to thaw before emptying the bag into a slow cooker. Cover and cook for 4 to 5 hours on low.

Crock Pot Rosemary Pork

What you need:

  • 2 1/2 kilograms pork shoulder roast
  • 4 cups vegetable broth
  • 3 cups peeled and chopped potatoes
  • 2 cups sliced fresh mushrooms
  • 2 cups pearl onions
  • 1 cup sherry
  • 1 tablespoon dried rosemary
  • 1 teaspoon ground black pepper
  • Salt to taste

Place the pork roast in a slow cooker and pour vegetable broth and sherry over it. Stir in potatoes, mushroom, onion, rosemary and pepper. Cover and cook for at least 8 hours on low. Season with salt and stir before serving.

You can never go wrong with any of these popular slow cooker recipes!

Here’s 2017’s Top Buffet Trends

Donuts, cronuts and all things round

Cupcakes and macaroons have had their day in the sun. This year is all about the humble donut, and all of its latest incarnations! Recently, the donut was transformed into the ‘cronut’ – a donut made from the pastry of a croissant, creating a delicious, layered treat that guests are sure to love. Cronuts started off as a huge trend in the US, but they’ve crossed the pond this year, with a London bakery even introducing a ‘Crème Egg’ cronut to celebrate Easter. Guests will be mightily impressed by a donut and cronut combo at any event.

Casual canapes

Throw out the smoked salmon and filo pastry parcels – canapes have gone all casual this year. Help guests to relax with miniature burgers and pizzas – and wash it down with a miniature glass of the most popular beverages, whether it’s a shot of strawberry milkshake or a tiny helping of Coke. If you’re throwing a corporate event, these fun and laid-back canapes can help break the ice a little, helping everyone to loosen up and enjoy themselves.

‘Graze’ stations

Some clients are now shunning canapes altogether, opting instead to install a ‘graze station’ at their event. Canapes can be expensive, and you’ll also need to hire the staff to work their way around the room, offering the light bites to guests. Graze stations can be manned by fewer staff, and they can also provide a lot more variety for guests, who can mix-and-match the dishes that they want. Themed graze stations are also a great idea – why not opt for a Mexican-themed station with an abundance of flavours, or a station packed with delicacies from the Far East? The key here is to ensure that each food on the station is small enough to be taken with one hand, with no plates required – otherwise it’d just be a standard buffet table! Be sure to engage a top catering company with experience of this area of cuisine.

Street food

Bring a pop-up into your private event and offer an eclectic array of delicious street food to your guests. Street food is often packed with flavour, and because it’s prepared in large batches, it’s ideal for the buffet-style setup. Try to make sure you choose a street food that isn’t too messy! Mexican churros are a great idea, as are Malaysian noodles – but if your choice is sauce-heavy, your guests might have trouble keeping their outfits pristine.

6 Simple Breakfast Ideas

In modern days, people have become more health conscious and they wish to eat healthy meals on a regular basis. Eating oily and junk foods is allowed for occasional events like weddings or social parties. But when it comes to daily meal plan, it is best to stick to a nutritious dietary regime that should comprise of sprouts, nuts, veggies, beans, salads and soups.

Here are some healthy meals that people of all ages can consume daily and lead a disease-free life:

Oats:

• Oats are quite rich in dietary fibers and they aid in improving your digestion rate.
• People with bowel and constipation problems should prefer eating oats in their breakfasts.
• There are different variations of readymade oats available in the market like strawberry, nutty and masala flavor.

Simple salad:

• Eating fresh salad made from veggies and simple ingredients is one of the healthiest meals you can have at any point of time.
• Try making a simple salad with freshly cut green vegetables, low-fat cheese and proteins like hard-boiled eggs.
• This no-cook meal is highly nutritious for your health.

Pasta with tomato sauce:

• Pasta is an appetizer-filling food that can be consumed both during lunch as breakfasts. Apart from stuffing yourself with heavy meals like rice and roti with ghee, try replacing it with a pasta dish.
• Pasta served with spicy tomato sauce is one of the favorite meals amongst people.
• You can even consider adding fresh chopped veggies and cheese to your pasta recipe and elevate the nutritional intake.

Chapatis with dal:

• Pulses are rich in protein content and they aid in healthy metabolism. Chapatis on the other hand are usually made from wheat flour and they contain carbohydrates.
• Eating plain roasted chapattis with dal is a healthy meal option for Indian origin people.

Vegetable khichdi:

• Khichdi is a delicacy that is prepared by mixing rice and dal together.
• Addition of freshly chopped veggies and spices not only elevates the taste of your vegetable khichdi, but also enhances the nutritional value.
• Some of the veggies that you can add in your vegetable khichdi are tomato, potato, peas, cauliflower, carrot, and beans.

Frozen yogurt with fruits and nuts:

• Plain low-fat yogurt serves as an excellent source of calcium and tastes delicious as well.
• To elevate the nutritional content, you can prefer adding fresh fruits like mango, apples, banana and nuts like cashew nuts or almonds in your yogurt.

Apart from eating healthy meals, people should also remember to drink plentiful amount of water daily, so that they can stay active and hydrated. Eating spicy and oily food on a regular basis can lead to gastrointestinal problems and you may become a victim of GERD, constipation or IBS.

Tomato – The God Food for Nutrition and Human Health

A recent study conducted at Ohio State University in the US reported that the dietary carotenoids, that gives tomatoes their colour, will protect the skin from ultraviolet (UV) light damage. With the number of people being diagnosed with skin cancer increases with each passing year, it’s a good news that the daily consumption of tomato may cut the chances of skin cancer.

This small, round, sweet, juicy, delicious red fruit is one of the largest consuming vegetables in the world, not only because of its culinary purpose but also due to its numerous health benefits and nutrition. Tomato for skin cancer was just the latest example for its infinite fitness blessings.

From the time immemorial, there exists a long love affair between man and tomato due to its capacity for better acclimatization to various environment. Today, it comes in a vast array of varieties differing in colour, size, shape and taste. Now tomato has emerged as one of the most desired vegetables in the world due to its unique taste and nutritional qualities. More than 100 new tomato varieties are being made available in the world market with each passing year.

The health benefits of tomatoes gave it the title “God food” and forms an integral part of cuisines all over the world. Tomato is also a good source of potassium, manganese, magnesium, phosphorous and copper. Organic compounds like lycopene also attribute to the health benefits. The criteria for selection of tomato varies with country and the culture. Asian markets for tomatoes are particular about lighter colours while in European markets, small shapes of tomatoes are preferred.
So how the “God food” dominate the seed market? A report by Market Intelligence, a market research firm, states, ‘The Tomato Seed Market revenue covers a whopping 829.8 Million USD of the 7.8 Billion USD revenue of Vegetable Seed Market’. The numerical figure clearly depicts the dominance of seed market by tomatoes.

Tomato is the most widely grown and consumed vegetable globally. China is the largest producer of tomatoes followed by India, United States, Turkey and Egypt. The food processing market occupies 30% of the destination market for tomato while 70% of it is consumed as fresh produce.

Nowadays, the main focus of leading seed companies all over the globe is to improve the yield, adaptability to various climatic conditions and developing varieties with disease and pest tolerance. High emphasis has been laid to developing disease resistance tomatoes because tomato is attacked by more than 200 diseases and pests. Some of the important diseases of tomatoes are bacterial wilt, Tomato Yellow Leaf Curl Virus (TYLCV), Groundnut Bud Necrosis Virus (GBNV), etc. Breeders from companies are also working on developing flavours for the final taste of tomatoes. The growth of tomato seed is heavily credited to the use of hybrid seeds and usage of high-value experimental varieties in developed economies. Although the investment in this industry is high, the return on investment is dramatically encouraging farmers globally to adopt hybrid tomato seeds for its production.

Adoption of improved varieties and hybrids will surely drive the tomato global seed market. Companies like Monsanto, Groupe Limagrain, Syngenta are working with their best teams, aligned with international standards and practice. This helps them to achieve not only their business objectives but also helps create value to society that is demonstrated by their strong effort in the research field of tomato seed production. Their far-reaching vision may have serious benefits for the sustainable production of the nutritional and healthy vegetable- “The God food”, Tomato.

Quality Products for Quality Lifestyle

Farm Fresh milk is the milk which is organic, natural, pure and delivered to you in the shortest time possible. Finding any trusted source online which delivers farm fresh milk to your doorstep everyday is very difficult. Thus, here we are to help all those women out there. Just turn into online shoppers and save your time with just one click.

Out of all the top quality farm fresh milk out there, Nutoras is one popular name. Nutoras Grade A+ milk is immediately chilled after getting the cows milked. It is immediately homogenised and pasteurised to ensure all bacteria present in the milk is killed and the fat doesn’t separate from the milk to form a layer on top. Untouched by human hands, it is then packed into pouches and delivered to your home as early as possible.

Farm fresh milk is full of nutrition and enriched with calcium which is extremely important for growing children and women. This milk should be boiled before consumption and consumed within 3 days.

Let’s take a look at the nutritional benefits of this dairy product

Minerals:
Fresh milk contains calcium and phosphorous to a great extent. When both the nutrients are consumed together, the absorption of calcium increases. It helps to improve the bone health and helps the skeletal integration. Phosphorous also helps in creating energy from the food you consume.

One cup of the dairy beverage helps to satisfy 30% of the daily requirement of both the nutrients.

Protein:
This nutrient helps in repairing muscles, maintaining blood supply and creating antibodies.

Protein provides amino acids to your body. Although, some amino acids can be obtained from other meals and foodstuffs, there are approximately 12 out of 20 amino acids which only farm fresh milk can give you. Milk is a rich source of protein. 1 serving of this dairy beverage gives 8 grams of proteins.

Vitamin:
The dairy beverage gives vitamin A, B and D group of vitamins. These groups maintain eye and skin health, helps to absorb calcium from your food consumption and also helps to enhance your metabolism. One serving of fresh milk gives you around 20% of vitamin A, 50% of D and 50% of B.

Sugars:
The major sugar which milk contains is lactose. This is a complex sugar and needs enough amount of lactase in your intestine to break down into simple sugars, namely glucose and galactose.

Generally, sugars are needed by the body for the healthy maintenance of kidney and brain health. These sugars provide carbohydrates to your body which is converted into energy and makes you go through the day. 1 cup of this dairy beverage provides 12 grams of sugar to the body. But if you are suffering from lactose intolerance, that is allergy of lactose, than this wouldn’t really be a benefit for you.