health benefits of yogurt
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Milk is fermented by bacteria to produce yogurt, a common dairy product, made using “yogurt cultures,” which are bacteria that ferment lactose, a naturally occurring sugar in milk. Interestingly, it comes with lot of benefits. So, let’s check out the major Health benefits of yogurt along with other important parameters including nutrients and nutrition

1. Yogurt Is Rich In Important Nutrients

Yogurt contains nutrients that your body needs. It’s known for containing a lot 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, contained in one cup are 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 areHigh In Protein

Yogurt High In Protein

12 grams of protein are found in 8 ounces of yogurt, which is a significant quantity (227 grams). (Source) Protein has been demonstrated to support metabolism by raising your daily caloric expenditure, or how many calories you burn.

If you consume greek yogurt, a particularly thick version that has been strained, the fullness-promoting effects of yogurt are much more pronounced. It has 20 grams of protein per 7 ounces, more than ordinary yogurt (200 grams).

3. Yogurt Helps in Digestive Health

Probiotics, or live bacteria, were either added after pasteurization or were included in some yogurt varieties as part of the starting culture. When ingested, these might improve digestion. Pasteurization, a heat treatment that destroys the good bacteria in yogurt, is a common practice. Due to varied storage temperatures and other circumstances, even some yogurt variants that are advertised as containing “live, active cultures” frequently experience some probiotic loss. (Source)

Irritable bowel syndrome (IBS), a prevalent illness that affects the colon, has been demonstrated to have less uncomfortable symptoms when certain probiotics present in yogurts, such as Bifidobacteria and Lactobacillus, are consumed.

4. Yogurt May Strengthen Immune System

Yogurt May Strengthen Immune System

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

One of the factors contributing to the ongoing debate about yogurt’s healthfulness is its high-fat level. With only a minor percentage of monounsaturated fatty acids, it primarily consists of saturated fat.

Current research indicates that the relationship between saturated fat and heart disease is more nuanced than previously thought. However, low-fat and fat-free yogurt variants are still well-liked in the US.

Nutrition And Nutritional Value Of Yogurt

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 eating curd regularly can help you lose weight, it can also make you more likely to become obese. People’s weekly food consumption needs to be watched carefully. The bulk of curds may result in constipation in certain persons. The issue only arises from a large intake. Curds give bones and teeth strength, however, those who have arthritis should avoid eating curds frequently.  It makes joint discomfort worse.

Also, explore articles about health and nutrition at Healthy Foods on Health Views Online, a health blog on everything related to healthcare.