People have eaten yogurt for thousands of years because of its huge benefits for the body’s health, and eating it regularly helps increase its health benefitsIt generally lowers the risk of osteoporosis and helps keep body weight healthy, There are many other benefits explained in this article. This is part of a series about foods and their calories.
Yogurt benefits:
Yogurt is one of the dairy products and is the most famous worldwide, It is made through natural bacterial fermentation of milk, The bacteria used in this process are called "yogurt cultures," and the result is lactic acid. This gives yogurt its unique taste. Yogurt is made from all kinds of milk. Yogurts made from skim milk are fat-free, while those made from whole milk have full fat. But sadly, most brands add sugar and flavors to yogurt, turning it from healthy food into unhealthy food with no real benefits.
So to get the benefits of yogurt, you should pick yogurt with no artificial ingredients and no added flavors to keep all the nutritional value.
First benefit: Rich in nutrients
Calcium is one of the most well-known minerals found in yogurt, It is vital for healthy bones and teeth, And just one cup of yogurt can give you 49% of your daily calcium needs. It also has vitamin B and B12, which protect against heart disease and neural tube defects.
One cup gives 38% of your daily phosphorus need, 18% potassium, and 12% magnesium. But yogurt doesn’t naturally have vitamin D, though some companies add it.
Second benefit: Packed with protein
Yogurt provides about 12 grams of protein per 200 grams of yogurt, and this helps improve metabolism, and protein also helps control appetite because people who eat high-protein snacks usually consume fewer calories than those who eat more carbs between meals. Greek yogurt is better here than regular yogurt because it keeps you full longer.
Third benefit: It boosts digestive health
Probiotics and the bacteria in yogurt, which come from fermentation, are good for digestive health, and help grow the good bacteria in your stomach that aid digestion and reduce constipation, bloating, gas, and indigestion. But sadly, pasteurization can kill these bacteria. Still, some brands add them back, so always try to pick yogurt with live or active bacteria.
Benefit four: Strengthens the immune system
Probiotic bacteria Reduce inflammations that cause gut problems, and also help reduce colds. They also give the body lots of magnesium, selenium, and zinc, which boost immune strength.
Benefit five: Prevents osteoporosis
Yogurt supplies the body with many nutrients that protect you from bone weakness, like protein, calcium, phosphorus, and potassium, and many studies show these elements lower osteoporosis risk in elderly people. They also help bones heal faster. So people with fractures should eat a lot of yogurt.
Benefit six: It's good for heart health
Scientists disagree on whether the fats in yogurt are harmful or good for the body. but many studies confirmed they are good for heart health like healthy fatsand there's still debate about fat-free dairy products. but in some cases it increases good cholesterol in the body.
Benefit seven: Helps you maintain your weight
Yogurt has a good amount of protein and makes a quick, healthy snack on the go. Many studies said eating yogurt reduces waist size and body fat percentageSo you should add it to your diet.
Yogurt is not for everyone:
Some people might have milk allergy. so be careful when eating dairy products, because of these reasons:
First reason: lactose intolerance
Here the body doesn’t produce the enzyme needed to break down the sugar in milk (lactose), This causes symptoms like diarrhea and severe stomach pain, So if you get these symptoms after eating dairy, stop eating it immediately.
Second reason: milk allergy
Milk has casein and whey, which are proteins some people are allergic to. Symptoms can be like: Bee sting symptoms start with swelling, and intense skin allergies. So in that case, avoid dairy completely.
Third reason: high sugar
Some types have a lot of added sugar, which can cause health issues for many people. so check nutrition facts before buying dairy.
How to pick the best yogurt for your health?
It's best to use fresh types, with no additives, not the sweetened ones. because they have lots of sugar, Full-fat products are considered among the best types and the healthiest.. That's because they contain probiotics.
