Enjoying three servings of milk, cheese or yogurt is a deliciously easy way to help build stronger bones and healthier bodies because together, these foods provide a powerful package of nutrients. Cow’s milk is a good or excellent source of nine essential nutrients including protein, calcium, vitamins A, D and B12, riboflavin, niacin, phosphorus and pantothenic acid. Studies show that dairy foods, when eaten as part of a healthy diet, improve overall diet quality and may help reduce the risk of osteoporosis, caridovascular disease, high blood pressure and type 2 diabetes.