Natural yogurt is very popular among adherents of proper nutrition.
We all consider yogurt to be a healthy food, but we may be surprised at how many health benefits this nutritious food can provide. Here are ten reasons why yogurt should be part of a healthy diet.
Health Benefits of Yogurt
1. It is good for strong bones.
Yogurt is a good source of calcium and vitamin D, both of which are important for maintaining strong bones. For children and adolescents, yogurt can provide the calcium needed to build bone for the future, and for adults it can help prevent the loss of bone density that occurs naturally with age. A diet high in calcium can help prevent osteoporosis as well as fractures later in life.
2. It is an excellent source of protein
Yogurt is high in protein, which is an important part of a healthy diet. Proteins provide the body with the essential amino acids needed to build muscle mass and other structures. For this reason, it is an ideal snack for recovery after training. Yogurt provides a good option as a protein alternative for those who do not eat meat.
3. It is good for Good health
The “good” bacteria in yogurts that contain active cultures can help protect the intestines in many different ways. By filling the gut with healthy bacteria, they can have a beneficial effect on constipation, diarrhea, inflammatory bowel diseases or syndromes, pylori infection, and even lactose intolerance. Yogurt can also ensure that “good” bacteria repopulate the intestines after treatment with antibiotics that could destroy natural bacteria.
4. It can reduce the risk of high blood pressure
Studies by university students in Spain found that low-fat milk intake was associated with a lower incidence of high blood pressure. Although the study itself was performed with milk, it seems that the same results will be achieved with low-fat yogurt.
5. It may increase satiety
Due to its high protein content, yogurt is a great food to prolong satiety. The 2006 study concluded that yogurt creates a greater feeling of satiety for study participants than fruit or milk-based fruit drinks.
6. It can help prevent Yeast infection
It has been suggested that consuming yogurt containing an active strain of Lactobacillus may help prevent vaginal yeast infection.
However, it should be noted that not all yogurts contain this particular active culture and further research is needed on the most effective way to introduce lactobacillus into the body to reduce the risk of infection.
7. It is often tolerated in patients with lactose intolerance
Although yogurt contains some lactose, it is often better tolerated by people with lactose intolerance than other dairy products, such as milk. It is therefore a good way for some people with lactose intolerance to get calcium, vitamin D and protein.
8. Possible Anti-cancer effects
It has been found that yogurt consumption may be associated with a reduced risk of colon cancer, probably due to an increased immune response. There is also speculation that yoghurt consumption may be associated with a lower incidence of upper gastrointestinal cancer, although further research is needed to verify it.
9. Possible improvement of the immune response
Studies on the effect of yogurt or its bacteria on the immune response have shown a possible improvement or reduction in risk in conditions of colon cancer, asthma and gastrointestinal disorders.
Although most studies to date have been performed with animals, and further research is needed to verify efficacy with humans, there is a possibility that consuming this food may be beneficial in improving the immune response.
10. It can help with weight loss
A 2011 study examining the relationship between eating different foods and changing weight over four years found that yogurt was associated with weight loss over time.
It is possible that this effect is partly due to the effect of satiety, but there is also the possibility that active cultures in yogurt and their effect on the intestines may also play a role.
People who eat yogurt are also likely to eat an overall healthier diet, according to another study conducted this year, so it is possible that this also has an effect on weight change over time.