Yogurt is one of those foods that have gained great fame in recent decades. There are many advertisements on television where, as an advertising claim, the properties of this food are emphasized.
Is there something true about this? Well, it looks like it does, and it’s not something that has been known about recently. Yogurt has gained the reputation of being a kind of natural medicine thanks to its many properties.
Below we will find out the 10 benefits of yogurt, how it is produced and what is the recommended daily amount to consume.
The main benefits of yogurt
How many yogurts do you usually take? Perhaps you are one of those who integrate it a lot in your life, having it for breakfast or for dessert. Yogurt is one of the most common foods in our society and it is not uncommon because, in addition to being very rich, it is an easy and quick food to take, that can be taken everywhere and to which many properties are attributed, especially if consumed naturally.
The reason why certain properties are attributed to it is directly related to how it occurs. Plain yogurt is a dairy product obtained by fermentation of milk by microorganisms, in particular Lactobacillus bulgaricus and Streptococus thermophilus, which act on the milk in such a way that it ferments it and gives it the characteristics of yoghurt.
The process begins with pasteurization, a process in which the milk is heated to remove any pathogens. Once this is done, the fermentation process itself begins, in which the microorganisms we have mentioned are incorporated into the milk, bacteria that are good for our body. What these lactobacilli and streptococci do is that if the milk is kept at around 40ºC for a few hours, they reproduce by consuming the sugars in the milk (lactose).
Like everything that comes in has to come out sooner or later, these microorganisms turn lactose into waste lactic acid, a substance that coagulates the proteins naturally found in milk, giving yogurt its distinctive creamy and textured appearance. . Once this is reached, the fermentation process is completed by keeping the yogurt at a low temperature and preventing microorganisms from remaining active.
The milk used to make yogurt can be from cow, goat, sheep… and there are even vegan options that have tried to mimic the same benefits attributed to the original product. You can find yoghurts with all kinds of flavors, with sugar or other substitutes, but the most beneficial for your health are undoubtedly plain yogurts. Below we will explain its main advantages.
1. High in nutrients
One of the reasons yogurt is so consumed is that it is a nutrient-dense food. It is one of the best sources of calcium, an essential mineral for keeping our bones and teeth in good condition..
This food is also rich in vitamin B12, a substance believed to help prevent heart disease, as well as phosphorus and potassium, substances that boost the immune system.
Lactose is a difficult sugar to digest, which can cause discomfort such as abdominal pain, diarrhea and gas, especially in people who are intolerant to this substance. Fortunately, yogurts are one of the low lactose dairy products thanks to their own fermentation process, which makes this milk a good dose of calcium for people with lactose intolerance.
2. High protein content
Another advantage of yogurt is its high protein content. Proteins, in addition to providing us with energy, are active agents in regulating appetite because they increase the production of hormones that indicate fullness of the stomach.
In addition to this, the main benefit of consuming foods high in protein is that it is these substances that contribute to the formation and maintenance of muscle mass, keeping our muscles healthy and strong.
The proteins present in yoghurt have a high biological value, because they provide a wide variety of amino acids, basic units for making other proteins. This makes yogurt a staple in any low protein diet, especially vegetarian.
3. It improves our digestive health
One of the reasons yogurt is so famous is because it is attributed to our digestive health. This food is probiotic, that is to say it contributes to the production of beneficial microorganisms for our health, in particular the intestinal flora, which comes to speak of natural medicine.
The healthier our intestinal flora, the better our digestion, in addition to facilitating intestinal transit, prevent constipation and diarrhea. It can also help people with irritable bowel syndrome, as yogurt with added bifidobacteria helps have better digestive health in these patients.
4. Strengthens the immune system
Closely related to the previous point, yogurt is a food that strengthens the immune system thanks to the fact that it is rich in probiotics. Thanks to this, it reduces the risk of contracting any disease, in addition to which it also has anti-inflammatory properties.
5. Prevents osteoporosis
Regarding the first point, yogurt prevents osteoporosis thanks to its high calcium content and also to have vitamin D among the nutrients and also to be a food with between 15 and 20% of the recommended daily amount of calcium. . Outraged, having an acidic pH facilitates the absorption of this mineral, avoiding the waste of excreted sea.
6. Improves cardiovascular health
We previously commented that yogurt helps prevent heart problems due to the fact that it contains vitamin B12, but that’s also because it has a high concentration of monounsaturated fats. It is these fats that provide a high dose of “good” cholesterol (HDL), a component that helps lower blood pressure.
7. Contributes to physical recovery
We mentioned earlier that yogurt contains an abundance of protein. In addition to that, it also contains healthy carbohydrates and this food has been shown to not interfere with the creation and production of elastin and collagen. All of these factors contribute to physical recovery after intense physical activity, in addition to helping in good muscle and skin health, that is, having healthy skin.
8. It does not damage teeth
As long as it is plain yogurt, without added sugars, it is a good food to preserve the teeth. Not only because it contains a high content of calcium, but it is also a dessert which, as it does not contain sugars, does not damage our teeth and does not promote the appearance of cavities, dental problems that can lead to the loss of a part.
9. Rich in omega 3
Yogurt is considered a very good food thanks to its omega 3 intake. If the concentration of this nutrient in yogurt is not as high as in blue fish, it must be said that it is thanks to the amount of omega 3 that yogurt is a very good option to include in vegetarian diets to compensate for the lack of this nutrient.
10. Rich and low in calories
In addition to tasting good, it has the great advantage of having few calories compared to the nutrients it provides, nutrients that are hardly lost in nutrients. As we mentioned, these foods contain phosphorus, potassium, various vitamins in addition to riboflavin, contributing at least 10-15% of the daily food intake.
If we are interested in weight loss, this food is perfect because it will help us avoid being hungry while having a good ration of nutrients. Maybe at first its sugarless taste costs us a little, but after a few yogurts it will even taste a little sweet, to be able to include it in our diet by substituting desserts and other high-calorie foods.
Because we have an idea of how few calories it contains:
- Plain yogurt with cow’s milk (125g, normal ration): 76.8 kcal
- Skimmed yogurt: 56 kcal
- Glass of whole milk (200ml): 131 kcal
- Generic smoothie glass: 155-355 kcal
And how many yogurts should I take?
As we said, yogurt is one of the most popular foods consumed in society thanks to its ease, convenience and speed of setting. While some have incorporated it into almost every meal they prepare, the truth is that the average is anywhere from 3 to 4 yogurts per week, which is a bit far from what experts recommend for reaping the many benefits. which we discussed in the previous section.
It is recommended to take at least one yogurt per day. Its nutritional, probiotic and preventive profile of multiple diseases are more than enough reasons to decide to integrate it into our daily diet. While best taken plain, with no added sugar or added, flavored yogurts can be consumed on a whim, being much healthier than any dessert, pastry or smoothie that can be found on the market. .
- Shah, N. (2017). Yogurt in health and disease prevention. Elsevier