New Delhi: Yogurt has been consumed by humans for hundreds of years.
It's very nutritious, and eating it regularly may boost several aspects of your health.
For example, yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management.
What Is Yogurt and How Is It Made?
Yogurt is a popular dairy product that's made by the bacterial fermentation of milk.
The bacteria used to make yogurt are called "yogurt cultures," which ferment lactose, the natural sugar found in milk.
This process produces lactic acid, a substance that causes milk proteins to curdle, giving yogurt its unique flavor and texture.
Yogurt can be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.
Plain yogurt without added colorants is a white, thick liquid with a tangy flavor.
Unfortunately, most commercial brands contain added ingredients, such as sugar and artificial flavors. These yogurts are not good for your health.
On the other hand, plain, unsweetened yogurt offers many health benefits.
So without further ado, here are few science-based health benefits of natural yogurt.
1. Stronger Immunity: The live active cultures found in yogurt fight disease-causing germs and keep your gut and intestinal tract protected. A scientific study conducted by a team of researchers at the University of Vienna in Austria found that eating a 7-ounce dose of yogurt (about 200 grams) was just as effective in boosting immunity as popping pills.
2. Reduces high blood pressure: A research presented at the High Blood Pressure Research Scientific Sessions of the American Heart Association (AHA) showed that people who ate non-fat yogurt were 31 percent less likely to develop high blood pressure than others. The special proteins in yogurt along with nutrients like potassium and magnesium help in lowering high blood pressure and promoting a healthy heart.
3. Good for digestion: Yogurt or curd is a great probiotic (an ingredient that contains live bacteria). These good and beneficial bacteria are known to improve gut activity, soothe inflamed digestive systems and treat an upset stomach.
4. Beautiful and healthy skin: Curd has a moisturizing effect on your skin and it heals your dry skin naturally. A lot of people suffer from acne due to certain gastrointestinal problems. Curd helps in marinating a happy and active gut which leads to healthy skin. Yogurt is an excellent beauty ingredient for face packs too as it contains lactic acid that acts as an exfoliator and clears off all dead cells and blemishes.
5. Prevents Vaginal Infections: Yogurt may be particularly good for women as it helps in discouraging the growth of yeast infections. The lactobacillus acidophilus bacteria found in yogurt is known to control the growth of infection in the body and kill the yeast by kills by producing hydrogen peroxide.
6. Good for the bones: A cup of yogurt (250grams) contains about 275mg of calcium as per the United States Department of Agriculture. A daily dose of calcium not only helps in maintaining bone density but also strengthens them. It is low in fat and calories and thus, may also help in keeping your weight in check.
But not all yogurt is created equal. Sugar-laden fruit yogurts supply more sugar and less protein per serving. If you crave something sweet, try dressing up plain yogurt with a handful of healthy toppings, such as pomegranate seeds, blueberries and raspberries or grated almonds. Or spice up your yogurt parfait with a pinch of cinnamon, grated nutmeg, cloves, or vanilla extract. Ground flax seed, rolled oats and hemp seeds are also healthy options.
Reference:
www.huffingtonpost.ca
www.dailysabah.com
www.healthline.com
www:food.ndtv.com