Yogurt Health Benefits
There is no person in the world that doesn’t fancy a good yogurt. Besides its great taste, it really does offer many health benefits.
Do you wonder how it is made?
Well, it starts as fresh milk or cream that is often first pasteurized, and then it is fermented with various live bacteria cultures.
Further, it is incubated at a specific temperature to encourage bacteria growth, which is necessary for maintenance of our good digestive system(source).
We all incorporate yogurt in our daily life as a healthy choice of meal add-on, and it is good to know how we can benefit from it.
Yogurt health benefits have been shown to be significant helping factor in osteoporosis prevention. How? By practicing adequate nutrition and especially incorporating foods rich with Calcium and Vitamin D.
It is known that calcium have beneficial effects on bone mass in people of all age, and in combination with Vitamin D – they act as a dynamic duo, giving much of a skeletal benefits for us.
According Mayo Clinic, for people between 51-70 years of age, 600 IU per day is considered to be an adequate level intake of vitamin D, which for people at younger age may be considered differently.
2. Lower Levels Of High Blood Pressure
Eating yogurt can make you feel fuller and you will less likely reach for higher calorie sources of calcium and protein.
Being lower in fat, you avoid fat sticking the insides of blood vessels and preventing blood pressure rise.
Researchers have found that bacteria produce small-chain fatty acids (SCFAs) that attach themselves to a protein called Gp41 and it is this activity that was observed to lower blood pressure(source).
As yogurt has high levels of potassium, it helps the decrease sodium re-absorption, while influencing nervous system cell function important in lowering blood pressure and improving heart health.
So, knowing this, you shouldn’t stay away from this healthy dairy. Eat yogurt.
It is widely know that yogurt helps maintaining our gut health and that its bacteria cultures may help certain gut conditions such as:
- Inflammatory bowel disease
- Colon cancer
- Lactose intolerance
Adding cultured yogurt on your daily menu may change the micro-flora of your gut, making you have better overall immune system.
4.Reduces Bad Cholesterol Levels
Studies have shown that live probiotics in yogurt, including Lactobacillus Acidophilus, decrease cholesterol levels, with just one 200-milliliter (seven ounces) serving per day.
Scientists believe that regular intake of probiotic yogurt has the potential of reducing the risk for coronary heart disease from 6-10%.
Science have shown direct link between probiotic intake and mood appearance.
It has been shown that people who regularly consume probiotics through this amazing creamy drink, showed more control in emotions and less anxiety when introduced to some emotional events.
And in the same study, researchers noted that probiotics have big potential to help people suffering from chronic pain, Parkinson’s, Alzheimer’s and even autism.
6. Prevents Vaginal Infections
Candida(or yeast infection) is most common at women, especially the ones who suffer from diabetes type 2. This dairy full with microorganisms can fight the issue with great success as they contain bacteria helpful for the process.
Which One To Buy (Or Not)?
Sheep and Goat Milk
The best ones to buy are the ones made from sheep or goats milk. They are easy to digest, and the goats milk is closest to a human breast milk.
They’re easier to digest than cow’s milk, due to the high concentration of medium-chain fatty acids. For individuals who are lactose intolerant, goat’s milk contains significantly less(source).
The one from grass-fed cows
Raw dairy is rich with probiotics and healthy bacteria. It’s nutrient-dense, help increasing bone density, building a stronger immune system, building lean muscle mass and much more.
Through process of pasteurization, the nutrient profile is changing and that is why it is better to consume it at its raw state(source).
Organic one from grass-fed animals
If you don’t have any access to raw sheep, goat or cow dairy yogurt, you should choose minimally processed organic yogurt from grass-fed animals.
Why it is one of the best?
Because dairy from grass-fed animals have much more nutritional benefits over other dairy products, as it can help fight over some chronic diseases, reduce inflammation and so much more for overall health in general.
Not Recommended To Buy
The most un-recommendable ones to be bought are conventional dairy products, since not all probiotic dairy are created equally.
By over-processing it, adding thickeners and preservatives, its value diminishes and along with it- its natural disease-fighting nutritional benefits.
Other un-recommendable dairy are sweetened yogurt products. They have a LOT of added sugar or artificial sweeteners, and you should avoid these at all costs, especially if you are dieting or suffering from diabetes.
If you need to sweeten your yogurt, you can still do it — just do it at home with natural sweeteners.
How To Eat It
In so many forms. And what to consider when buying it?
- Decide between whole-milk, low-fat or non-fat one
- Stir away from sweetened ones
- Look for active cultures and probiotics in
- Top it with flax-seed
- Check for Vitamin D presence
- Make it perfect dietary snack to be
- Customize it – there are so many ways to do it…
- Take it to work-eat healthier
- Use in recipes
Kefir vs Yogurt
Both are cultured milk products, but they contain different types of beneficial bacteria. While yogurt contains beneficial bacteria that keep the digestive system clean, kefir can actually colonize the intestinal tract, something that yogurt cannot do.
Kefir contains several major friendly bacteria not commonly found in yogurt such as Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species.
It also contains beneficial yeasts, such as Saccharomyces kefir and Torula kefir, which dominate, control and eliminate destructive pathogenic yeasts in the body, strengthens the intestines and makes our body more efficient in resisting bacteria such as E. coli and intestinal parasites.
Kefir’s active yeast and bacteria provide more nutritive value than yogurt, by helping digesting the foods that you eat and by keeping the colon environment clean and healthy.
Kefir is easier to digest, making it an excellent and nutritious food for babies, elder people and people experiencing chronic fatigue and other digestive disorders (source).
Few Amazing Yogurt Uses Other Than Drinking It
If you think it stops with drinking it, you are fooling yourself. There are many other ways to use it and these are most common ones.
Efficient Sunburn Treatment
For treating this condition you should use some plain yogurt and mix it with a few drops of chamomile essential oil. Then you should spread it on the affected area leaving it for about 20 minutes and then rinse.
Can Ease Up Yeast Infection
It contains Lactobacillus acidophilus, a bacteria that’s found in intestines and in the vagina.
This bacteria, along with sugar in your diet, creates hydrogen peroxide which kills the yeast infection. It is beneficial since it balances the acidity in the body which deters yeast from growth.
Help Digestion To Pets
Pets like dogs and cats can suffer from gas and bloating same as humans, due to lack of good bacteria in their intestines.
You can ease their bloat-y condition by adding some yogurt in their food. The dosage depends of the growth of pets (how many kg they weigh).
If you want more natural approach for your skin treatment, you can use this dairy product
Put some plain yogurt over your face and massage until it blends in. Wait for 10 minutes then rinse your face. Using it this way, you can also fight pimples if you have any.
The lactic acid in yogurt is known for soothing and hydrating skin.
Make Your Skin Tone Look Even
If you have discolored skin, some sunspots or few scars from acne, you can reduce the pigmentation on your skin.
You can start by taking 3 tablespoons of yogurt and mix with a teaspoon of lemon. Apply a thin layer to your face and let it stay on for 30 minutes. Rinse off your face and pat dry.
As you can see, using yogurt can bring you much benefits for your health and if you haven’t used it for a while, now is time to definitely reconsider your health decisions.
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