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by Meenakshi Nagdevelast updated -
Yogurt is considered a superfood because it is packed with calcium, protein, and active ‘good’ bacteria which helps keep the gut healthy. It also helps in promoting weight loss, boosting metabolism, increasing immunity, preventing osteoporosis, and fighting anemia, and vagin*l infections. Additionally, it also lowers cholesterol levels, strengthens teeth, and improves hair and skin health.
What is Yogurt?
Yogurt, also known as yoghurt, is a dairy product prepared from the bacterial fermentation of milk. Lactobacillus, a helpful class of bacteria, ferments milk into yogurt and aids in the digestive process of the body. They also protect the gut from succumbing to infection by harmful bacteria. This kind of bacteria is also known as ‘yogurt culture’, probiotics, or ‘good’ bacteria, and it is good for overall health and wellness. Unprocessed yogurt has a creamy texture and sour taste.
Types of Yogurt
- Kefir: It is a type of fermented drink with a sour taste
- Low-fat and non-fat: Both of these are made from low-fat or skim milk
- Greek yogurt: It has been strained till the time all the whey is removed and a thicker consistency is obtained
- Lactose-free: It is a type of yogurt which has a low amount of or no lactose
- Skyr: It is an Icelandic cultured dairy product with a mild flavor
- Frozen yogurt: It is a low-fat version of yogurt and is consumed in place of desserts as it is healthier
- Plain yogurt: It is also called natural yogurt as there are no additives in it
- Vegan yogurt: It is any yogurt made from non-dairy milk like almond yogurt, coconut yogurt, etc.
Health Benefits of Yogurt
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Here are some of the most prominent health benefits ofthis dairy product.
Improves Digestion
Due to the presence of active bacterial strains in yogurt, it is easily digestible. In fact, the probiotics produced by the lactic acid bacteria present in it, aid in alleviating constipation, diarrhea, inflammatory bowel disease, and even infections by peptic ulcer-causing bacteriaH. pylori,which may eventually lead to stomach cancer. [1]
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 83.56 |
| Energy | 73 |
| Energy [kJ] | 305 |
| Protein [g] | 9.95 |
| Total lipid (fat) [g] | 1.92 |
| Ash [g] | 0.63 |
| Carbohydrate, by difference [g] | 3.94 |
| Sugars, total including NLEA [g] | 3.56 |
| Lactose [g] | 2.92 |
| Galactose [g] | 0.64 |
| Calcium, Ca [mg] | 115 |
| Iron, Fe [mg] | 0.04 |
| Magnesium, Mg [mg] | 11 |
| Phosphorus, P [mg] | 137 |
| Potassium, K [mg] | 141 |
| Sodium, Na [mg] | 34 |
| Zinc, Zn [mg] | 0.6 |
| Copper, Cu [mg] | 0.02 |
| Manganese, Mn [mg] | 0.01 |
| Selenium, Se [µg] | 12.4 |
| Vitamin C, total ascorbic acid [mg] | 0.8 |
| Thiamin [mg] | 0.04 |
| Riboflavin [mg] | 0.23 |
| Niacin [mg] | 0.2 |
| Pantothenic acid [mg] | 0.47 |
| Vitamin B-6 [mg] | 0.06 |
| Folate, total [µg] | 12 |
| Folate, food [µg] | 12 |
| Folate, DFE [µg] | 12 |
| Choline, total [mg] | 15.2 |
| Vitamin B-12 [µg] | 0.52 |
| Vitamin A, RAE [µg] | 90 |
| Retinol [µg] | 90 |
| Carotene, beta [µg] | 6 |
| Vitamin A, IU [IU] | 309 |
| Lutein + zeaxanthin [µg] | 1 |
| Vitamin E (alpha-tocopherol) [mg] | 0.04 |
| Vitamin K (phylloquinone) [µg] | 0.2 |
| Fatty acids, total saturated [g] | 1.23 |
| 4:0 [g] | 0.05 |
| 6:0 [g] | 0.04 |
| 8:0 [g] | 0.02 |
| 10:0 [g] | 0.07 |
| 12:0 [g] | 0.06 |
| 14:0 [g] | 0.19 |
| 15:0 [g] | 0.02 |
| 16:0 [g] | 0.57 |
| 17:0 [g] | 0.01 |
| 18:0 [g] | 0.2 |
| 20:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0.49 |
| 14:1 [g] | 0.02 |
| 16:1 [g] | 0.03 |
| 16:1 c [g] | 0.03 |
| 17:1 [g] | 0 |
| 18:1 [g] | 0.43 |
| 18:1 c [g] | 0.38 |
| 20:1 [g] | 0 |
| Fatty acids, total polyunsaturated [g] | 0.08 |
| 18:2 [g] | 0.07 |
| 18:2 n-6 c,c [g] | 0.05 |
| 18:2 CLAs [g] | 0.01 |
| 18:3 [g] | 0.01 |
| 18:3 n-3 c,c,c (ALA) [g] | 0.01 |
| 20:3 [g] | 0 |
| 20:3 n-6 [g] | 0 |
| 20:4 [g] | 0 |
| Fatty acids, total trans [g] | 0.06 |
| Fatty acids, total trans-monoenoic [g] | 0.05 |
| 16:1 t [g] | 0.01 |
| 18:1 t [g] | 0.05 |
| 18:2 t not further defined [g] | 0.01 |
| Fatty acids, total trans-polyenoic [g] | 0.01 |
| Cholesterol [mg] | 10 |
| Tryptophan [g] | 0.03 |
| Threonine [g] | 0.22 |
| Isoleucine [g] | 0.29 |
| Leucine [g] | 0.53 |
| Lysine [g] | 0.47 |
| Methionine [g] | 0.16 |
| Cystine [g] | 0.05 |
| Phenylalanine [g] | 0.29 |
| Tyrosine [g] | 0.27 |
| Valine [g] | 0.43 |
| Arginine [g] | 0.16 |
| Histidine [g] | 0.13 |
| Alanine [g] | 0.23 |
| Aspartic acid [g] | 0.42 |
| Glutamic acid [g] | 1.03 |
| Glycine [g] | 0.13 |
| Proline [g] | 0.62 |
| Serine [g] | 0.33 |
| Sources include : USDA [2] | |
Protects Bone Health
Beinga milkproduct, it consists of large doses of calcium, potassium,and magnesium and has an anti-inflammatory effect on the body. Calcium and magnesium are essential for maintaining bone and dental health.
According to a study published in theCalcified Tissue International by the ex-Chairman of the National Osteoporosis Society of Great Britain,Cyrus Cooper, et al., dairy products are also good for people suffering from osteoporosis, arthritis, and rheumatism. Adequate calcium consumption also lowers the incidence of osteoporosis in menopausal women. [3]
Prevents vagin*l Infections
vagin*l infections due to candida are commonly observed in diabetic women. The daily consumption of yogurt lowers the pH levels of the vagin*l tract and prevents candida infections.
Moreover,research on the effects of yogurt and honey cream forvagin*l candidiasis(VC) shows that it helps relieve the symptoms of VC. [4]
Weight Management
Studiescited inthe International Journal of Obesity (London) show that yogurt augments fat loss and reduces central adiposity during energy restriction. It helps you feel full, and consequently, you avoid overeating. This not only helps to keep the weight in control but also reduces belly fat. [5]
Enhances Brain Function
Being a richsource of probiotics, it enhances mood and cognitive function, according to a study conducted by the researchers of the University of California Los Angeles. The rich source of potassium present in curd is essential for nerve health and maintains the fluid balance in the body. [6]
Yogurt is a popular dairy product that’s made by the bacterial fermentation of milk. Photo Credit: Shutterstock
Treats Asthma
With its anti-inflammatory properties, yogurt can help relieve the symptoms of asthma. The probiotics in it significantly reduce the chances of fatal asthma attacks in physically active sufferers. This lowers the symptoms like shortness of breath, cough, and tightening of the chest in asthma patients. [7]
Prevents Anemia
According to findings by theInternational Dairy Journal, the protein content in yogurt has been found to be higher than that of milk. It is also known to be more easily digestible than milk due to the partial breakdown of proteins, such as casein, by the fermenting bacteria. [8]
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The probiotic strains of bacteria presentin yogurt boost the immune system and reduce the incidence of infections, inflammatory diseases, and allergies. Scientists say that regular consumption can activate your T cells and helps you fight illness with a stronger immune system. [9]
A regular intake of dairy products has beenshown to lower hypertension by decreasing sodium reabsorption. Therefore, Dr. Penny Kris-Etherton, et al.,Penn State University, in a study concludes, “Inclusion of dairy products in a heart-healthydiet is an important focal point to attain blood pressure benefits.” [10]
Studies carried out by various institutes indicate a drop in serum LDL (bad) cholesterol levels when a person regularly consumes yogurt. Thus, the daily consumption of this dairy dessert may lead to a reduction in cardiovascular diseases. [11]
Yogurt is a natural remedy for bad breath and has reduced halitosis by up to 80% in test subjects. Levels of plaque and gingivitis were also found to be lower among daily consumers of this dairy product. [12]
