Yogurt is a dairy product composed by bacteria that ferment the lactose in milk to lactic acid. Many studies have found that eating yogurt regularly is full of benefits, but how does yogurt actually help our health?
According to studies, the yogurt helps to strengthen the bones, promotes the prevention of heart diseases, helps those trying to lose weight, benefits the digestive system, strengthens the immune system and the list of health benefits goes on.
Yogurt contains high levels of calcium, in addition to other essential minerals that the body needs. One cup of yogurt provides 49% of the daily requirement for calcium, 28% for phosphorus, 10% for magnesium and 12% for potassium. These minerals are essential for many biological processes, such as blood pressure regulation, metabolism and healthy bones. Yogurt also contains a high percentage of B vitamins, especially vitamin B12 and B2, which contribute to the prevention of heart disease and certain congenital neural tube defects.
Yogurt (Photo: EngImage)Also, studies have found that eating yogurt is associated with lower weight, a lower body fat percentage and a narrowing of the waist circumference. Since yogurt contains a high amount of protein, a serving (227 grams) provides 12 grams of it. Getting a sufficient amount of protein is essential for appetite regulation, because it increases the production of satiety hormones, thus helping to reduce calories, which we consume throughout the day, which helps in weight loss.
One study showed that participants who ate yogurt snacks felt less hungry and consumed 100 fewer calories at dinner, compared to those who ate low-protein snacks with the same calories.
Some types of yogurt contain live bacteria (probiotics) that are beneficial to the health of the digestive system when consumed. Certain types of probiotics found in yogurt, such as bifidobacteria and lactobacillus, have been shown to promote digestive health and reduce the uncomfortable symptoms of irritable bowel syndrome (IBS).
Several studies have also found that probiotics protect against diarrhea and constipation associated with antibiotics. Not all yogurts contain probiotics, as pasteurization, which is a heat treatment, kills the beneficial bacteria they contain. Therefore, it is recommended to check the food label, and make sure it contains probiotics.
Yogurt (Photo: Ingame)The properties that strengthen the immune system in yogurt derive, among other things, from magnesium, selenium and zinc, which are minerals that play an important role in a healthy immune system. Probiotics in yogurt play a central role in strengthening the immune system and reducing the risk of disease. Probiotics reduce inflammation, which is associated with many health conditions, from viral infections to intestinal disorders. Studies also show that in some cases it may help reduce the frequency, duration and severity of colds.
Yogurt also contains saturated fats, which in the past were thought to cause heart disease, but recent studies show that these fats differ according to their source. The saturated fats from processed fast food are different from the saturated fats found in yogurt. Studies have found that eating yogurt reduces the incidence of heart disease in general, and some studies show that eating saturated fat from whole milk products increases good cholesterol (HDL), which may protect the heart. Moreover, dairy products like yogurt help reduce high blood pressure, which is a major risk factor for heart disease.
