Top 7 Health Benefits Of Yogurt
Yogurt is basically fermented milk and is popularly consumed by people around the globe. Yogurt is a part of the staple diet in India. It is eaten and used in a variety of ways in different parts of India. In northern India, buttermilk (made with yogurt) is a popular beverage, while in southern India people relish yogurt with rice. The nutritional value and health benefits of yogurt make it a must have in your daily diet.
Health Benefits of Yogurt
Discussing the Top Health Benefits of Yogurt –
1. Helps in Digestion
If you have an upset stomach, stomach infection, or diarrhea, then eating yogurt will be beneficial. It will not only give you a cooling effect while providing essential nutrients but also give you a dose of probiotics that are for your gut. The probiotic properties of yogurt are helpful in reducing symptoms of common gastrointestinal problems like bloating, constipation, and diarrhea.
2. Rich in Essential Nutrients
It is important that your body gets all essential nutrients and trace elements for proper bodily functions. Yogurt is a powerhouse of essential nutrients like calcium, magnesium, potassium, Vitamin B12, riboflavin, and Vitamin D.
· Calcium is needed for healthy teeth and strong bones. 1 cup yogurt provides 49% of your daily calcium needs.
· Vitamin B12 and riboflavin protect against heart diseases.
· Magnesium, potassium, and phosphorus are needed for various biological processes like regulating blood pressure, bone health, and metabolism. 1 cup yogurt provides 38% of daily requirement of phosphorus, 12% of magnesium, and 18% of potassium.
· Vitamin D is not contained in yogurt naturally, but it is fortified with it. Vitamin D is needed for healthy bones, reduces the risk of heart diseases, and promotes immunity.
3. High in Protein
For those looking to cut down fat and building lean muscle, protein is their best friend. Yogurt is high in protein. It has about 12g protein per in a serving of 200g. Greek yogurt, which is a thick creamy form of yogurt has an even higher amount of protein than normal yogurt. You can have it as a snack. Add some fruits, flax seeds, or chia seeds to make healthier.
Protein supports your metabolism by increasing energy expenditure. Getting enough protein is essential for appetite regulation, as it increases the felling of fullness. This, in turn, reduces the number of calories consumed and aids in weight loss.
4. Strengthens the Immune System
People consume supplements to strengthen their immune system. But did you know that the humble bowl of yogurt can also be a great ingredient to strengthen your immune system? Consuming yogurt on a regular basis will give your immunity a boost and reduce the chances of contracting an illness or infection. The probiotics in yogurt make it very healthy. Research shows that probiotics reduce the intensity and duration of common cold.
The immune enhancing properties of yogurt are due to the presence of essential nutrients like zinc, selenium, and magnesium. These trace elements play an important role in giving your immunity a boost. Yogurt also has Vitamin D which is known to protect against common cold and flu.
5. Protects Against Osteoporosis
Yogurt is enriched with nutrients essential for bone health. These nutrients include – calcium, protein, phosphorus, potassium, and Vitamin D. All these nutrients help to keep your bones healthy and protect against osteoporosis. Individuals with osteoporosis have a lower bone density and a greater risk of fractures.
In a study conducted it was concluded that consuming three servings of dairy foods on a daily basis is helpful in maintaining and preserving bone mass and strength.
6. Helps in Weight Management
As mentioned above, yogurt is high in protein. Protein, when combined with calcium, increases the level of appetite-reducing hormones like peptide YY and GLP-1. A recent study also suggested that consuming yogurt is associated with lower body weight, waist circumference, and lower fat percentage.
Yogurt is a healthy alternative to mid-meal munching. You can add fruits and nuts to a bowl of yogurt and indulge in guilt free snacking, or make a healthy smoothie with yogurt and your favorite fruits. It is high on taste and nutrition, but low on calories, making it a perfect snack for people who want to reduce their weight and aim to eat healthy.
Studies also suggest that people who consume yogurt regularly tend to eat better as compared to those who don’t consume yogurt. This is due to the high nutrient content and low-calorie content of yogurt.
7. Promotes Heart Health
Yogurt contains heart healthy saturated fats, and a small amount of monounsaturated fatty acids as well. Research shows that consuming saturated fat from whole-milk products increases god cholesterol (HDL) in your body. HDL is known to protect the heart. Also dairy products, yogurt especially is believed to reduce the risk of high blood pressure, thus, safeguarding your heart.
You can also opt for fat-free, or low-fat varieties of yogurt if you think that you shouldn’t intake whole-milk yogurt.
Who shouldn’t Eat Yogurt?
Although there are a lot of benefits for yogurt, but rightly said that it isn’t for everyone. If you have a milk allergy or are lactose intolerant, then it is suggested that you stay away from yogurt.
· Milk Allergy
Milk products contain casein and whey, the two proteins that can cause allergic reactions in some people. If you experience hives and swelling after consuming milk, then you might be allergic to milk. It is best to avoid yogurt if you have a milk allergy. Also, don’t forget to consult your doctor for best treatment.
· Lactose Intolerant
Lactose intolerance occurs when the body lacks lactase, the enzyme that is needed to break lactose. Lactose is the type of sugar found in milk. Lactose intolerance can have various symptoms after having milk products. Abdominal pain, nausea, and diarrhea are the most common. People who are lactose intolerant should avoid consuming milk and milk based products. The severity can vary from person to person. If you experience any of these symptoms after consuming milk or milk based products, there are chances that you are lactose intolerant.
Although some studies show that even people who are lactose intolerant can consume yogurt. But it all depends on your level of intolerance. It is best to consult your doctor if you are lactose intolerant and only then include yogurt in your diet.
Yogurt can be consumed by children, elderly people, pregnant and breastfeeding women, bodybuilders, in short anyone and everyone. You just need to find the right dosage for yourself.
You can have a bowl of yogurt with your meals, whip up a smoothie, or cook up interesting healthy recipes!
Kritika Manchanda is a highly experienced Health & Fitness Nutrition blogger. Her wide variety of blogs ranges from Weight loss diet plans to food recipes to fitness workouts and more. Smart style of writing and attention to details are the key ingredient of her blogs. She loves to write blogs on lifestyle, fashion, and travel too. She is also the author of a fiction novel – ‘December Breeze’ and a columnist for a leading pet magazine.