Yogurt is a fermented dairy product that has been around since the Neolithic times. According to AcademicOup The word ‘yogurt’ is derived from the Turkish language, “to curdle or coagulate.” It’s one of the few foods whose origin and production process can be linked to a particular culture and time. The nomadic people in Turkey made yogurt from the milk of their animals and stored it in animal skin bags for transporting.
This iconic food is known for its incredible health benefits, making it one of the most versatile food across the world. If you are still wondering, why should you include yogurt as a staple in your diet, here we go:
Benefits of Yogurt
Yogurt is high in calcium, vitamin B12, potassium, and phosphorus, all nutrients required by a healthy body to function correctly. Recent research has also found that yogurt is beneficial in maintaining a healthy body weight, as it increases your metabolism and reduces your appetite.
Lactobacillus bulgaricus and Streptococcus thermophilus are the main bacteria used for making yogurt. They convert milk sugar (lactose) into lactic acid, giving yogurt its sour taste. Many beneficial bacteria are also produced during this process that can help prevent intestinal infections and provide your body with many essential nutrients.
What are the Health Benefits of Eating Yogurts?
Here are some incredible health benefits of yogurts that make it a cherished food:
1. Yogurt is rich in calcium
A 2016 study found that yogurt was as effective as milk to increase bone mineral density and improve bone health. If you don’t eat enough dairy products, it’s recommended that you choose low-fat yogurts and opt for Greek yogurt whenever possible since it contains a lot of protein. Furthermore, yogurt is a good choice for lactose intolerance because it has only tiny amounts of lactose.
2. Yogurt improves digestion
The health benefits of yogurt don’t stop at helping you fight diseases; they also improve your digestion. The friendly bacteria found in yogurt can help break down food and absorb nutrients more efficiently, increasing the rate your body digests food. According to Health Harvard, there are pieces of evidence that show that the probiotics found in yogurt are good for digestive health.
3. Yogurt boosts immune system health
Although yogurt doesn’t contain vitamin C, it does provide an indirect source of nutrient. Some friendly bacteria found in yogurt have been shown to produce substances that boost the production of white blood cells. It increases immunity against harmful viruses and bacteria and helps you fight off infection.
According to Healthline, yogurt is an excellent source of minerals and vitamins that aids your immune system. Specifically, magnesium and selenium play a crucial role in developing immune cells to protect them against damage.
4. Yogurt fights bad breath
People have long known that yogurt has been linked to fighting bad breath, but it wasn’t until recently that researchers found out why. During the digestive process in your stomach, hydrogen peroxide is created. Some strains of bacteria found in yogurt can convert this into substances that fight a specific type of bacteria that cause bad breath and cavities.
5. Yogurt helps burn fat
Yogurt has been shown to improve weight loss by decreasing appetite and increasing metabolism. Studies have found that eating yogurt before a meal can help you consume 12% fewer calories during your next meal, making it an easy way to cut some calories from your diet.
As per WebMD, the new study on yogurt suggests that the daily dose of yogurt fend off the offensive odors and keeps your breath fresh. It is shown in studies that 6 ounces of yogurt a day helps in reducing mouth odor by curbing the hydrogen sulfide.
6. Yogurt prevents cardiovascular disease
High cholesterol is considered to be the primary cause of cardiovascular disease, which is why it’s recommended that you avoid eating foods high in cholesterol. Foods like yogurt don’t contain any cholesterol and help maintain healthy levels of the substance in your body. It can lower the risk of developing heart disease later in life.
A study published by oxford that higher yogurt intake is associated with lower cardiovascular disease.
7. Yogurt enhances skin health
Yogurt can improve your skin’s strength and smoothness by providing it with essential nutrients. The carbs, proteins, vitamins, and minerals found in yogurt are converted into compounds that help increase collagen production and maintain healthy blood sugar levels. These do wonders for fighting the signs of aging and help with skin conditions like eczema and psoriasis.
8. Yogurt promotes dental health
Yogurt can fight cavities and prevent tooth decay by destroying harmful bacteria that often cause these problems. It also contains calcium, which strengthens your teeth’ enamel. The combination of these two factors helps you maintain a bright smile for years to come.
9. Yogurt is a cheap and easy way to get your protein
If you’re looking for an inexpensive source of protein, yogurt is the answer. It’s packed with nutrients that help boost muscle growth and recovery after exercise, which means eating it every day can speed up your recovery time. Furthermore, these proteins help prevent age-related muscle loss.
10. Yogurt is a healthy choice for breakfast
Yogurt has so many benefits that it should be your first pick when you’re looking for something quick to eat in the morning. Not only does it contain all of the essential nutrients, but it also tastes great and can curb your appetite, which makes it easier to stick to your weight loss goals.
11. Yogurt can help you live longer
Yogurt may not seem like the healthiest choice on this list, but it’s a probiotic powerhouse that contains some of the most beneficial bacteria known to man. They have been shown to increase the number of good bacteria in your digestive tract and strengthen your immune system, which means you’re less likely to suffer from bad health problems that can cut your lifespan short.
12. Yogurt makes an ideal post-workout snack
Protein is essential for muscle recovery after a workout, but it isn’t the only nutrient required. Eating yogurt before or after exercise can help speed up the process because it contains carbs, which help refuel your body’s energy stores. It is essential during a low-calorie diet because it can improve your workout performance without the risk of gaining weight.
13. Yogurt makes an ideal meal replacement
Eating yogurt instead of a meal can help you lose weight and keep it off. Since yogurt has all the essential nutrients, it’s considered just as healthy as the food you’re replacing. However, yogurt contains fewer calories, so you’ll lose weight faster when replacing your regular meals with yogurt ones.
14. Yogurt burns fat and builds muscle at the same time
In addition to providing you with essential nutrients, yogurt also helps fight stubborn belly fat. The fiber contained in yogurt is very filling, so it’ll keep your stomach from rumbling while you burn off the fat stored in your body. Yogurt also has a host of proteins that help build and maintain muscle mass, which means it can contribute to weight loss by increasing your metabolism.
15. Yogurt may be beneficial for your heart
People who suffer from heart disease or diabetes often benefit from eating yogurt because it helps them maintain healthy cholesterol and blood sugar levels. The calcium in yogurt can also help prevent osteoporosis, a common problem for people with heart problems. Furthermore, the fiber content found in yogurt can reduce your risk of stroke by maintaining low levels of cholesterol and blood pressure.
16. Yogurt can keep your bones strong
Calcium is a mineral essential for developing healthy bones, which makes yogurt one of the most critical foods to include in your diet. The calcium found in yogurt reduces the rate at which bone material breaks down, so it can help you avoid developing osteoporosis or experiencing other problems with your bones.
17. Yogurt may help fight certain cancers
Scientists have discovered that yogurt can prevent colorectal cancer by reducing the levels of dangerous toxins found in the digestive system. The probiotics it contains also reduce estrogen levels, which has been shown to lower the risk of breast and ovarian cancer in women. Additionally, the vitamin D it contains can reduce your risk of prostate cancer and improve your immune system for fighting other types of cancer.
What is the healthiest type of yogurt?
The best type of yogurt you can eat is usually plain yogurt that contains no added sugars or flavors. However, if you’re going to add something to the yogurt, stick with berries because they contain essential nutrients and antioxidants your body needs to stay healthy.
Frequently Asked Questions
Is It Good To Eat Yogurt Everyday?
Yes! yogurt is highly nutritious and you can eat it every day. However, you should choose plain yogurt over flavored ones as the latter ones are high in sugar. According to medicinenet, you can eat up to 3 cups of yogurt in a day safely.
What is the Best Time to Eat Yogurt?
The Best time to eat yogurt is at Breakfast. it is a protein-rich food that keeps you full and energized for the whole day. You may also consider adding it to your diet as a mid-day snack.
What is the Side Effect of Yogurt?
If you are lactose intolerant, the dairy yogurt may cause you bloating and gastronomical issues.
Yogurt is one of the healthiest foods you’ll ever eat because it contains a wide variety of essential nutrients that vastly improve your health in many different ways. The calcium and protein in yogurt can keep your bones strong, while probiotics and prebiotics can boost your immune system for fighting off disease. Yogurt also contains healthy fats that keep your heart and digestive system healthy, and it can even burn fat to help you lose weight.
If there’s one thing to remember about yogurt, it’s that not all types are created equal. If you want the healthiest yogurt possible, make sure to buy plain yogurt without added sugars or flavors. As for toppings, stick with berries because they contain antioxidants and the essential vitamins your body needs to stay healthy.