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A dairy product prepared by bacterial fermentation of milk. We know bacteria used to produce it as yogurt cultures. It relates the Importance of Yogurt to its very beneficial effects on our stomach and digestive system.
How Yogurt Is Made?
We make it by the process of fermentation of milk at escalated temperature. The consistency of the milk increases and the taste changes to tangy. It then cools the yogurt for an excellent taste and remarkable appearance.
Composition of Yogurt
It contains 81% water, 9% protein, 5% fat, and 4% carbohydrates and 4% sugar. A 100-gram amount provides 406-kilo joules (97 kcal) of dietary energy. A serving of it is a rich source of vitamin B12 and riboflavin, with a minor proportion of protein, phosphorus, and selenium.
Types of Yogurt
- Goat milk
- Sheep’s milk
- Traditional unstrained
How Much Yogurt Should you Consume in a Day?
Mostly children and adults consume less than 1 cup of yogurt per week. This only represents approximately 0.1% of a serving per day, which is less than a quarter of the recommended servings from the milk group. You should consume 1 cup of yogurt daily.
Benefits of Yogurt
With intestinal friendly bacteria, it helps in certain gastrointestinal conditions, including.
- Lactose intolerance
- Colon cancer
- Inflammatory bowel disease
- H. pylori infection
Boost your Immune System
Probiotics help in inflammatory bowel disease by changing the intestinal microflora. Probiotics enhance resistance to and recovery from infection.
Also Discourages Vaginal Infections
Candida or “yeast” vaginal infections are the most common problem for women with diabetes. Women eating yogurt have lower risks of these kinds of infections.
Helps in the Prevention of Osteoporosis
“Balanced diet with sufficient nutrients plays a major role in the prevention and treatment of osteoporosis,”
Many dairy products, including some yogurts, are fortified with vitamin D which reduce the risk of osteoporosis.
Reduce the Risk of High Blood Pressure
“we observe it that 50% reduction in developing high blood pressure among people eating 2-3 servings of yogurt daily, compared with those with no intake”
Helps You Feel Fuller
This feeling can help in building good eating habits. This can also help in losing weight by reducing the food-intake amount.
It has amazing benefits, including beauty and skincare. If your face is dry, keep it well hydrated by having a yogurt face-mask at least once a week. This will make your skin shiny, glowy and radiant.
It’s moisturizing qualities also benefit your hair. It helps in repairing dry and damaged hair, leaving it soft and manageable.
- Regulates cholesterol levels
- It’s high in Protein
- It will strengthen your immune system
- Yogurt benefits heart health
- It promotes weight management
Best Time to Eat Yogurt
Eat yogurt after the meal because it’s the best time! It is better if we eat it 1-2 hours after meals as a healthy dessert. Not only it dilutes the gastric juice but also the concentration of acids in the stomach is suitable for lactic acids to develop.
Hence yogurt is a complete package of all the essential nutrients which helps our body in the prevention of various diseases. Don’t add sugar or any artificial flavor because it destroys its nutritive value always eat yogurt in natural form. And try to add it in your daily diet to live healthy and energetic.
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Ayesha Ashfaq is a nutritionist by profession and food blogger by passion.