10 Health Benefits of Eating Yoghurt Every Day!

Introduction

Yoghurt, favourite among kids as well as adults, is considered a superfood because it has innumerable health benefits. Yoghurt is rich in nutrients. It is an amazing source of protein and calcium. It also contains B complex vitamins, phosphorus, potassium and magnesium. It helps improve metabolism and provides a feeling of satiety.

How is Yoghurt Made?

Made from bacterial fermentation of milk, it is this very process that provides it with beneficial properties. Probiotics like Lactobacillus bulgaricus and Streptococcus thermophilus are used to make yoghurt. They ferment milk and convert the lactose in milk to lactic acid.

Lactic acid thus produced coagulates the proteins present in milk, thereby giving it a thick texture and sour taste. Yoghurt thus obtained can be enjoyed as it is, or sweetened or flavoured with fruits as per choice. You can add yoghurt to a variety of dishes or make smoothies out of it.

Is Yoghurt the Same as Curd?

The difference between curd and yoghurt is subtle, both are dairy products made through somewhat similar methods. In yoghurt, bacteria are added to ferment the milk, producing lactic acid, which gives yoghurt its texture and tangy taste. Curd, on the other hand, is made by adding acidic substances like lemon juice, vinegar or rennet to the milk, which results in coagulation or curdling.

Yoghurt contains lactobacillus bacteria and some other bacteria, making it one of the top choices for naturally produced probiotics. Curds also contain some amount of bacteria, but not as much as yoghurt.    

Another difference between yoghurt and curds is that the curds can often be further processed to make cheese. Yoghurt and curds are both available in plain form or can be flavoured and sold as desserts and beverages. Lastly, while both curd and yoghurt contain lower amounts of lactose, yoghurt is more preferable for people with lactose intolerance.  

Did you know that a 150g serving of whole milk plain yogurt can provide about 31% of your daily riboflavin requirement, while low-fat plain yogurt can provide about 30%? Additionally, the same serving of each type of yogurt can provide 23% and 45% of your daily thiamin requirement, respectively. Including yogurt in your diet is a tasty way to boost your intake of these important vitamins.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

10 Health Benefits of Eating Yoghurt

1. Improves Digestion

Consuming yoghurt every day keeps our bowel movements regular and improves our body’s flora. It kills the harmful bacteria in the gut and makes our digestive system healthier^[1]. 

Yoghurt is also found to be effective in lactose intolerance, constipation, inflammatory bowel disease and infections caused by Helicobacter pylori bacteria^[2].

2. Natural Immunity Booster

Regular consumption of yoghurt enhances our immune system and helps protect our body from a variety of infections^[3]. Yoghurt effectively fights against gastrointestinal infections, respiratory issues like the common cold, flu and even cancer. Magnesium, selenium and zinc in yoghurt also improve immunity^{[4], [5], [6]}. 

3. Reduces the risk of Cancer

Yoghurt has anti-carcinogenic properties and is known to protect our body from colon, bladder and breast cancer^{[7], [8],}. 

4. Regulates Blood Sugar Levels

Regular consumption of homemade, unsweetened yoghurt helps to regulate blood sugar levels and is very good for people with type 2 diabetes mellitus^[9]. 

5. Good for Bones

Yoghurt is a rich source of calcium, thus making it ideal for improving bone health. Regular consumption of yoghurt preserves bone mass and strength, thus helping reduce the risk of fractures and osteoporosis ^{[10], [11]}. 

6. Reduces Inflammation

Daily consumption of yoghurt reduces inflammation in the body^[12]. Inflammation is responsible for most autoimmune diseases, diabetes, cancer and arthritis.

7. Reduces High Blood Pressure and Risk of Heart Diseases

Consuming yoghurt on a regular basis has been shown to reduce blood pressure, which is a major risk factor for diseases of the heart ^[13]. Thus, yoghurt results in reducing the risk of heart disease.

8. Reduces Appetite and Weight

The high protein content of yoghurt makes us feel full, reduces our appetite, and thus decreases our calorie consumption. This, in turn, helps promote weight loss ^[14].

9. Reduces Depression

Probiotics in yoghurt help in reducing anxiety and stress, thus making patients with depression feel better^[15]. 

10. Reduces Symptoms of Allergy

Consuming yoghurt reduces the number of antibodies produced by our immune system in response to any kind of allergy^[16]. Probiotics present in yoghurt are responsible for this action 

Make Yoghurt at Home in 4 Easy Steps

• Firstly, heat the milk (use whole milk for a thicker and creamier yoghurt) and switch off the gas just before it boils.
• Let the milk cool down.
• When the milk is just warm to the touch, add yoghurt to it and stir well. (Add around 2 tablespoons of yoghurt to 1 litre of milk).
• Then, keep this mixture untouched in a warm place for about 6 to 8 hours (or overnight).

Your homemade yoghurt will be ready. You can enjoy it as it is or refrigerate it for future use.

Side Effects of Eating Yoghurt

There are, as such, no side effects of eating yoghurt, but it is recommended to consume homemade yoghurt as commercial ones are loaded with sugars and preservatives, which are harmful to us.

It is better to consume homemade yoghurt as commercial varieties may have hidden sugar and preservatives. Eat it as is or have it with your meals, top it with fruit or drink it up as a beverage.

References

1. Adolfsson O, Meydani SN, Russell RM. Yogurt and gut function. American Journal of Clinical Nutrition. 2004 [cited 2025 Apr 7];80(2):245–56. Available from: https://www.researchgate.net/publication/8432924_Yogurt_and_gut_function 
2. Lisko D, Johnston G, Johnston C. Effects of dietary yogurt on the healthy human gastrointestinal (GI) microbiome. Microorganisms. 2017 [cited 2025 Apr 7];5(1):6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5374383/ 
3. Yan F, Polk DB. Probiotics and immune health. Current Opinion in Gastroenterology. 2011 [cited 2025 Apr 7];27(6):496–501. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4006993/ 
4. Tam M, Gómez S, González-Gross M, Marcos A. Possible roles of magnesium on the immune system. European Journal of Clinical Nutrition. 2003 [cited 2025 Apr 7];57(10):1193–7. Available from: https://pubmed.ncbi.nlm.nih.gov/14506478/ 
5. Dardenne M. Zinc and immune function. European Journal of Clinical Nutrition. 2002 [cited 2025 Apr 7];56(S3):S20–3. Available from: https://pubmed.ncbi.nlm.nih.gov/12142956/ 
6. Arthur JR, McKenzie RC, Beckett GJ. Selenium in the immune system. Journal of Nutrition. 2003 [cited 2025 Apr 7];133(5):1457S–1459S. Available from: https://pubmed.ncbi.nlm.nih.gov/12730442/ 
7. Larsson SC, Andersson SO, Johansson JE, Wolk A. Cultured milk, yogurt, and dairy intake in relation to bladder cancer risk in a prospective study of Swedish women and men. American Journal of Clinical Nutrition. 2008 [cited 2025 Apr 7];88(4):1083–7. Available from: https://pubmed.ncbi.nlm.nih.gov/18842797/ 
8. Perdigón G, De Moreno De LeBlanc A, Valdez J, Rachid M. Role of yoghurt in the prevention of colon cancer. European Journal of Clinical Nutrition. 2002 [cited 2025 Apr 7];56(S3):S65–8. Available from: https://www.researchgate.net/publication/11239102_Role_of_yogurt_in_the_prevention_of_colon_cancer
9. Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N. Yogurt and diabetes: Overview of recent observational studies. Journal of Nutrition. 2017 [cited 2025 Apr 7];147(7):1452S–1461S. Available from: https://pubmed.ncbi.nlm.nih.gov/28615384/ 
10. Rizzoli R. Dairy products, yogurts, and bone health. American Journal of Clinical Nutrition. 2014 [cited 2025 Apr 7];99(5):1256S–1262S. Available from: https://pubmed.ncbi.nlm.nih.gov/24695889/ 
11. Laird E, Molloy AM, McNulty H, Ward M, McCarroll K, Hoey L, et al. Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults. Osteoporosis International. 2017 [cited 2025 Apr 7];28(8):2409–19. Available from: https://pubmed.ncbi.nlm.nih.gov/28462469/ 
12. Yuan M, Singer MR, Moore LL. Yogurt consumption is associated with lower levels of chronic inflammation in the Framingham Offspring Study. Nutrients. 2021 [cited 2025 Apr 7];13(2):506. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7913863/ 
13. Buendia JR, Li Y, Hu FB, Cabral HJ, Bradlee ML, Quatromoni PA, et al. Long-term yogurt consumption and risk of incident hypertension in adults. Journal of Hypertension. 2018 [cited 2025 Apr 7];36(8):1671–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6613217/ 
14. Tremblay A, Doyon C, Sanchez M. Impact of yogurt on appetite control, energy balance, and body composition. Nutrition Reviews. 2015 [cited 2025 Apr 7];73(suppl 1):23–7. Available from: https://pubmed.ncbi.nlm.nih.gov/26175486/ 
15. Wallace CJK, Milev R. The effects of probiotics on depressive symptoms in humans: a systematic review. Annals of General Psychiatry. 2017 [cited 2025 Apr 7];16(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5319175/#Sec3 
16. Van De Water J, Keen CL, Gershwin ME. The influence of chronic yogurt consumption on immunity. Journal of Nutrition. 1999 [cited 2025 Apr 7];129(7):1492S–1495S. Available from: https://www.sciencedirect.com/science/article/pii/S0022316623023301

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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