Healthy Benefits of Yogurt and its Nutritional Value

Health Benefits of Yogurt

Yogurt is a dairy product prepared by fermenting milk using two different strains of bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus. These strains make the product – yogurt – homogenous and standardized, and these bacteria used to make the product are called “yogurt cultures”. This ensures bacterial quantity and quality in the product. The main feature of the product is most of the good bacteria reach your intestines alive. One may use other strains of lactic acid bacteria, such as bifidobacteria and lactobacilli.

Yogurt is also spelled as “yoghurt”, “yogourt” and “yoghourt”. It is prepared by heating milk up to 85 °C (this step will denature the milk proteins, which set together), then cooled to 45 °C and finally the bacterial culture is mixed and maintained at the same temperature for 4–7 hours for fermentation to occur. The lactic acid is formed in the milk from the natural sugars by bacteria and then the yogurt is strained to drain excess liquid. This gives yogurt its creamy and smooth texture. Yogurts are of various types and are rich in protein, free of unrequired additives and low in added sugar. Some common types of yogurt are Greek yogurt, non-fat or low fat yogurt, frozen yogurt, skyr, probiotic yogurt, etc.

Nutritional Value

Yogurt comprises of water, protein, fats, carbohydrates (or carbs), vitamins (A, B1, B2, B3, B5, B6, B9, B12, C and choline), phytonutrients (β-carotene, lutein and zeaxanthin), electrolytes (sodium and potassium) and minerals (iron, selenium, magnesium, phosphorus, sodium, manganese and zinc).

Health Benefits

Yogurt provides you the healthy bacteria for your gut. Besides protein, it is also rich in vitamins and minerals and imparts numerous health benefits like smooth skin, soothes the stomach, etc. Let us delve into the health benefits of yogurt.

1. Yogurt contains calcium and amino acids, both of which are required for shedding weight. Amino acids help in burning fat. Calcium signals the fat cells in your body to release less cortisol and thus less fat accumulation occurs, making it easier for you to lose more weight.

2. Yogurt is loaded with vitamins. It also contains vitamin B12 present naturally in animal products only. Thus, having yogurt daily will fill the nutrient gap dramatically for vegetarians. This vitamin maintains red blood cells and keeps the functioning of your nervous system proper.

3. Yogurt eases your tummy troubles. Some yogurts contain the beneficial bacteria (probiotics) in them, which helps in digestion and keeps your bowel movements smooth and regular.

4. To lower your risk of high blood pressure, consume low-fat or fat-free yogurt daily. Proteins in yogurt help in regulation of magnesium, potassium and calcium, all of which have blood pressure lowering effects.

5. Yogurt is rich in calcium, making it a good source for fighting bone-related problems like arthritis, osteoarthritis, etc. Some yogurts also contain vitamin D, which is necessary for the absorption of calcium. Both calcium and vitamin D together reduces the risk of developing osteoarthritis.

6. The label “active and live cultures” on your yogurt means it has probiotics. These beneficial bugs reside in your digestive tract and flush out harmful and toxic micro-organisms that can cause intestinal and digestive tract infections. They help in particular health problems like diarrhea or bloating dramatically.

7. Probiotic yogurt contains bacteria that fights infections more effectively and helps in building a stronger immunity. It stimulates white blood cells activity of fighting infections and keeps colds away. It possesses great immune-boosting and infection-fighting properties.

8. Threw those expensive and full of chemicals derm treatments out of your window now. Apply yogurt mixed with two drops of olive oil or almond oil and a spoonful of honey on to your face and leave for 20–30 mins, then wash off and pat dry. Lactic acid in yogurt exfoliates your skin’s epidermal layers, thus clearing discolorations and blemishes. It also reduces wrinkles on your face.

9. Some yogurts contain added sugar but they do not harm you teeth or cause cavities. Instead, the lactic acid in yogurt guards your gums. Do reduce the risk of developing periodontal diseases, consume yogurt daily.

10. Post-sweat-session’s best snack is yogurt. Yogurt contains carbohydrates, which help in restoring energy depleted after a hard workout, and proteins, which provide amino acids for muscle repair. To improve hydration — increasing the amount of absorbed water by the intestines – drink along with yogurt a bottle of water.

Other Benefits

To make your brass shine and spark again, rub with yogurt on a clean rag the brass possession until it is shiny. Wash with hot water and soap and clean with a rag. This happens because of lactic acid in the yogurt that eats away the tarnish on your brass piece.

Eat this tasty, power-boosting dairy product on a regular basis to reap all good it offers to your health. The good news is that lactose intolerants can have yogurt too as they are low in added sugar and high in protein, especially Greek yogurt. Just check the label every time you grab yogurt for plain low-fat yogurt, as many yogurts are high in added sugar and calories – increasing your weight gain risk along with harm to your gums and tooth. Still have some doubts or queries, feel free to contact us on 0124-222-3197. Do not forget to visit our website for more health tips.

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