Yogurt, a common dairy product is a probiotic that can solve several health problems. It comes with lot of benefits and is beneficial for all – the kids, the elders, the pregnant woman and even the pets at home. Here in this article, we will explore major Health benefits of yogurt along with other important things such as nutrients and nutrition
1. Yogurt Is Rich In Important Nutrients
Yogurt contains nutrients that your body needs. Yogurt is packed with essential nutrients, including calcium, protein, vitamins, and minerals. It is full of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.
It’s also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects. Also, one cup contains 28% of your daily requirements for phosphorus, 10% for magnesium, and 12% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism, and bone health.
2. Health Benefits of Yogurt: They are High In Protein and Boost Muscle Recovery
The protein content in yogurt makes it an excellent post-workout snack. Protein helps repair and rebuild muscle tissues, making yogurt a good option for athletes and individuals engaging in regular physical activity.
An 8-ounce (227 grams) serving of yogurt contains 12 grams of protein, which is a substantial amount. (Source) Greek yogurt, a thicker and strained variety, offers even greater satiety benefits. It provides 20 grams of protein per 7-ounce (200 grams) serving, significantly more than regular yogurt.
3. Yogurt Helps in Digestive Health
Yogurt contains probiotics, which are beneficial bacteria that help maintain a healthy balance of microorganisms in the gut. Regular consumption of yogurt with live cultures can aid digestion, prevent constipation, and may help in the management of irritable bowel syndrome (IBS) (Source)
Irritable bowel syndrome (IBS), a common condition affecting the colon, has been shown to cause less discomfort when certain probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, are consumed.
Also Read: Complete Guide About:12 Common Digestive Disorders (Part1)
4. Yogurt May Strengthen Immune System
The probiotics found in yogurt may also play a role in supporting the immune system. Research suggests that probiotics can enhance the body’s immune response, helping to protect against infections and reduce inflammation.
Regular yogurt consumption, especially if it contains probiotics, may boost your immune system and lower your risk of getting disease-causing pathogens. Inflammation, which is connected to a number of medical diseases ranging from viral infections to gut issues, is known to potentially be reduced by probiotics.
5. Yogurt May Benefit Heart Health
Yogurt has been associated with improved heart health. Studies suggest that regular yogurt consumption can help lower blood pressure, reduce cholesterol levels, and decrease the risk of cardiovascular disease. (Source)
6. Yogurt Helps in Weight Management
Yogurt is a high-protein food that can promote feelings of fullness and satiety, making it a great addition to a weight management plan. Studies have shown that consuming yogurt regularly may help control appetite and reduce overall calorie intake.(Source: Oxford Academic)
Nutrition And Nutritional Value Of Yogurt
According to the National Nutrient Database of the United States Department of Agriculture, 100g of Yogurt has the following nutrients (USDA). (Source)
- Energy 137 kcal
- Protein 7.08 g
- Total lipid (fat) 9.73 g
- Carbohydrate, 5.31 g
- Fiber, total dietary 0 g
- Sugars, total including NLEA 2.21 g
- Calcium, Ca 177 mg
- Iron, Fe 0.16 mg
- Sodium, Na 49 mg
- Vitamin C, total ascorbic acid 6.6 mg
- Fatty acids, total saturated 6.19 g
- Fatty acids, total trans 0.44 g
- Cholesterol 33 mg
Side-Effects Of Yogurt
While yogurt is generally considered a healthy and beneficial food, some individuals may experience side effects. Here are some potential side effects of consuming yogurt:
1. Lactose Intolerance
Yogurt contains lactose, a type of sugar found in milk. People who are lactose intolerant have difficulty digesting lactose, which can lead to symptoms such as bloating, gas, stomach cramps, and diarrhea after consuming yogurt. Source – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Lactose Intolerance. Link
2. Allergic Reactions
Some individuals may be allergic to the proteins in milk, such as casein and whey. Yogurt, being a dairy product, can trigger allergic reactions in these individuals, leading to symptoms like hives, swelling, and in severe cases, anaphylaxis. Source: American College of Allergy, Asthma & Immunology (ACAAI) – Milk Allergy.
3. Excess Sugar Intake
Many flavored yogurts contain added sugars, which can contribute to excess calorie intake and increase the risk of weight gain, obesity, and related health issues such as type 2 diabetes and heart disease. Source: Harvard T.H. Chan School of Public Health – The Nutrition Source: Yogurt and Probiotics. Link
4. Digestive Issues for Some
Although yogurt contains probiotics that can aid digestion, some people may experience digestive discomfort, including gas and bloating, especially if they are not accustomed to consuming probiotics regularly. Source: Mayo Clinic – Probiotics: What You Need to Know. Link
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