10 Amazing Health Benefits of Yogurt

Yogurt, which has become one of the most popular fermented milk products in the world and essential for all cooking, comes to the fore with its rich nutrients. Here are the scientifically proven benefits of yogurt.

Yogurt, the most common fermented milk product, derives only from the lactic ferment Lactobacillus bulgaricus and Streptococcus thermophilus. This particular yeast changes the taste of yogurt and some of its health effects.

The health benefits of yogurt have been studied since about 1920. It is known that in the 1920s it was sold in pharmacies for the treatment of intestinal disorders in children. Since then, more research has been done on the benefits of yogurt.

10 Amazing Health Benefits Of Yogurt # 1

The nutritional value of yogurt

Yogurt is a low-fat food, containing an average of 0 to 4 percent fat, depending on the nature of the milk used to produce it (full-fat, semi-skimmed or skimmed). Lactose, milk sugar, the only sugar in yogurt. Its content is only 2 grams per 100 grams. Fruit yogurt contains at least 50 percent fruit. The average sugar content of fruit yogurt is 12 g / 100 g.

100 grams of yogurt contains 53 calories, 4.2 grams of protein, 4.6 grams of carbohydrates, 1.7 grams of fat. Also, 15.7 mcg Vitamin A, 0.2 mcg Vitamin D, 0.1 mg Vitamin B1, 0.2 mg Vitamin B2, 0.2 mg Vitamin B3, 0.4 mg Vitamin B5, 0.1 mg Vitamin B6, 22.2mcg Vitamin B9, 0.2mcg Contains Vitamin B12.

Yogurt also contains various minerals. 100 g yogurt 146 mg Calcium, 99.8 mg Phosphorus, 11.6 mg MAgnesium, 182 mg POatsium, 55.5 mg Sodium 0.1 mg Iron 0.5 mg Zinc, 1.9mcg sElenium and Contains 18.7 mcg of iodine.

10 Amazing Health Benefits Of Yogurt # 2

10 Benefits of Yoga

According to thousands of studies, the 10 most interesting benefits of yogurt are:

Lactose intolerance can be eaten

Lactose is the sugar that makes milk. It is digested by lactase, an enzyme commonly found in the small intestine. Lactase production is higher in infants (breast milk is richer in lactose than in deep milk) but may decrease gradually in adults, leading to indigestion in some people during lactation.

Numerous studies have shown that yogurt is one of the dairy products that can be eaten without lactose intolerance in case of lactose intolerance. Yogurt bacteria produce lactase and improve lactose digestion.

Calcium stores

One bowl of yogurt provides 140 to 180 milligrams of calcium. It provides an average of 18 percent of the recommended daily meals for an adult, 23 percent for 6-year-olds and 13 percent for adolescents. Compared to calcium-rich plants, this intake is matched with 2 handfuls of nuts (60 g), a large plate of cabbage (300 g) or 4 oranges (400 g).

In general, yogurt and dairy products have better digestible and absorbent properties of calcium. Recommended 3 dairy products per day can help reach the recommended calcium intake. Calcium is essential for bone growth in children and adolescents. In adults, it helps maintain bone density and prevent osteoporosis. Other components of dairy products such as protein, potassium, vitamins K and D, are also beneficial for bone health.

Provides quality protein

Yogurt contains a lot of essential amino acids which allow the body to make its own protein. Yogurt contains all milk proteins, while cottage cheese and cheese do not contain soluble protein. Therefore, they do not contain all the essential amino acids.

Yogurt is a good food for older people with high protein requirements to prevent muscle wasting. Recent research shows that protein taken within half an hour of exercise is particularly effective in repairing exercise-damaged muscles and even building muscle mass among bodybuilders.

Vitamin store

Yogurt provides all the vitamins of group B. One cup of yogurt provides 20 percent of the recommended daily vitamin B2 (dairy strong points) and 10 percent of B5, B9 and B12.

When made from whole milk, yogurt also provides vitamin A, which is 8 percent of the recommended diet. Yogurt contains vitamin DO.

Versatile

It is enough to go to a market to see the variety of yogurt products. There are different types of plain, semi-skimmed, non-fat, flavored and fruity yogurt. Nutritionists recommend traditionally made full-fat or half-fat yogurt, even for overweight or high cholesterol.

Flavored (vanilla, lemon, etc.) or fruit yogurt is sweetened with sugar. Sugary yogurt should be eaten in moderation, especially in diabetes. Butter milk has the same nutritional value as yogurt.

Can be stored for a long time

Yogurt is one of the few products that can be consumed within a week after expiration. Its acidity and the living culture in it prevent the development of toxic germs. This is true only if it is always stored in the refrigerator at a maximum temperature of 6 ° C and does not break in the cold chain.

Helps to lose weight

Yogurt is a classic of the weight loss diet, which is eaten instead of cheese which is high in fat and high in calories. It can be used both as a dessert and as a snack. They contain appetite suppressant proteins that help prevent muscle loss during weight loss. Ordinary yogurt should be eaten.

Also, studies show a link between low calcium intake and the tendency to gain weight. Calcium accelerates fat burning in fat cells and slows down their storage. Studies have shown that regular yogurt consumers have less belly fat.

Helps prevent type 2 diabetes

Research has increased in recent years which shows a link between increased milk intake and lower type 2 diabetes. The dairy products involved are mostly yogurt.

A French study that followed 5,200 volunteers over 9 years found that those who drank 1 cup of yogurt or milk per day drank at least 3 servings of juice per day. The risk of developing type 2 diabetes has increased by about 15 percent.

Their respective processes are not yet well known, but calcium, soluble milk proteins (found in milk and yogurt) as well as some peptides (small proteins) produced during the fermentation process seem to play a positive role.

Lowers blood pressure

This effect of yogurt is due to some peptides formed during fermentation of milk. The acidity associated with the lactic fermentation process (conversion of some lactose to lactic acid) causes changes in milk proteins, especially the coagulation of a major protein called casein, which condenses milk. Recent studies show that these well-known peptides act as some antihypertensive drugs in blood vessels and can lower blood pressure.

Protects against colon cancer

A 2007 report by the World Cancer Research Foundation states that milk reduces the risk of colorectal cancer. Although this finding was replicated in a 2011 report, a 2012 analysis by the Foundation shows that total dairy foods reduce the risk of colon cancer. Various components of dairy products, especially calcium, vitamin D and lactic ferment play important roles in cancer prevention.

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