Yogurt is a natural dairy product made mainly with cow’s milk and full of benign bacteria that provide multiple health benefits. If you have digestion problems, your level of defenses is low and you want to have healthy bones, the best thing you can do is eat yogurt. Learn all the details about this magnificent food with Nutrition Without More.
What is Yogurt?
Yogurt is a fermented milk product that is obtained from the fermentation of milk. It can be made with any kind of milk, but cow’s milk is always used. It is a white and thick liquid, with a creamy texture and a very characteristic flavor acquired by the fermentation of lactose in lactic acid. Generally, yogurt has a natural flavor, but nowadays it is common to find yogurts of different flavors thanks to the addition of flavorings: chocolate, strawberry, vanilla, banana …
By calories, yogurt is made up of 47% fat , 29% carbohydrates and 24% protein. Most of the fat present in yogurt is saturated fat and the amount it contains depends on the kind of milk used in its preparation: whole milk, semi-skimmed milk or skim milk. Remember, saturated fats are healthy and do not cause heart disease. On the other hand, cow’s milk fat has a unique characteristic: it contains more than 400 different kinds of fatty acids. As for nutrients, these vary depending on the type of yogurt and the bacteria used for its fermentation: fat-rich yogurts have the richest nutritional contribution.
A container of whole milk yogurt (‚âÖ 227 g) contains
Calcium: 27% of the RDA (recommended daily amount).
Phosphorus: 22% of the CDR.
Vitamin B2: 19% of the RDA.
Vitamin B12:14% of the RDA.
Potassium: 10% of the RDA.
Zinc: 9% of the CDR.
Protein: 7.9 g
Fat: 7.4 g.
What Benefits Do the Components of Yogurt Have?
It is the most abundant mineral in the human body, essential for the development of bones and teeth, where it stands out for its presence.
Another mineral vital for the formation of bones and teeth.
Also called riboflavin, this vitamin is essential for growth, red blood cell production and energy production.
Participates in protein metabolism, the production of red blood cells and helps maintain the functions of the central nervous system.
Mineral essential for the control of blood pressure and renal function.
Likewise, yogurt contains a series of essential compounds that attribute numerous healthy properties and make it a very important food:
The protein present in yogurt is of extreme quality and is divided into two types : whey protein and casein. The whey protein represents 20% of the protein of yogurt and is known for its positive effects on increasing muscle mass and reducing stresses. The casein representing 80% of the protein of yogurt and its main function is to increase mineral absorption
yogurts are rich in probiotics, a type of benign bacteria full of healthy benefits: they improve digestion, increase defenses, fight diarrhea, prevent urinary infections, promote weight loss , reduce cholesterol …
Natural Trans Fats:
These fats form in the stomach of ruminant animals when bacteria digest the fat and have nothing to do with artificial Trans fats. Yogurt is rich in conjugated linoleic acid (CLA) , whose moderate consumption brings endless health benefits and is marketed even as a supplement.
3 Healthy Benefits of Yogurt:
Most of the healthy properties of yogurt are due to its probiotic content, living organisms that when administered in adequate amounts provide or generate beneficial effects on the health of the host. Let’s see in detail what benefits the regular consumption of yogurt gives you:
1. Promotes Digestive Health:
One of the main characteristics of probiotics is their ability to improve multiple aspects related to the digestive system. Thanks to the high content of these bacteria, yogurt intake can be a very effective treatment for some digestive disorders, as it helps restore intestinal flora:
Many studies have confirmed that the probiotics present in dairy products, such as yogurt, can combat different types of diarrhea , for example, acute diarrhea, infectious diarrhea or antibiotic-induced diarrhea .
Infections caused by the bacterium Helicobacter pylori are primarily responsible for the appearance of peptide ulcers, gastritis and stomach cancer.
“According to experts, the intake of probiotics from food or supplements can help reduce the effects caused by this pathogen and even eradicate the infection caused by it.”
Inflammatory Bowel Diseases:
Diseases such as irritable bowel syndrome or Chron disease can also see their symptoms reduced when probiotics are introduced into the diet, for example, through the consumption of yogurt
2. Protect and Strengthen Your Bones:
Yogurt, as a dairy food, is rich in calcium and phosphorus, two essential minerals for bone development and maintenance. In addition, it also has a large amount of protein, which acts in synergy with calcium to improve the accumulation of the latter and bone metabolism Likewise, studies have revealed that dairy products improve bone density and reduce the risk of osteoporosis and fractures in the elderly.
3. Increase Your Defenses:
By consuming natural and whole yogurts, with the presence of live cultures, we contribute to increasing immune defenses. According to several studies, certain Lactobacillus bacteria can significantly influence the formation of antibodies and the activation of macrophages, cells responsible for destroying foreign bodies located in the body.
Does Yogurt Have Any Negative Health Effects?
Generally, yogurt consumption is safe and tends to be well toleratedby the majority of people who consume it.
However, it must be remembered that yogurt contains lactose, a kind of sugar present in milk that can cause intolerance in some people.
While it is true that the amount of lactose is very smalland many experts even agree that the probiotics present in yogurt favor its digestion.
In my opinion, I do not recommend consuming yogurt to lactose intolerant people.
On the other hand, people with milk allergy should avoid eating yogurt, since it has the same proteins that cause allergic reactions: whey and casein.
Natural and whole yogurt, with live and active cultures, is a very healthy dairy food, ideal for treating digestive problems and strengthening bone health.