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10 Health Benefits of Eating Yoghurt Every Day!

By Dr Prachi Garg +2 more

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 proteins and calcium. It also contains B complex vitamins, phosphorus, potassium and magnesium.  It improves metabolism and provides a feeling of satiety.

How is Yoghurt is 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.

Health benefits of eating yogurt daily

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.

Did you know?

Is Yoghurt The Same As Curds?

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 Are:

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 protects our body from a variety of infections. [3]Yoghurt effectively fights against gastrointestinal infections, respiratory issues like common cold, flu and even cancer.

Magnesium, selenium and zinc in yoghurt also improve immunity. [4] [5] [6]

3. Reduces risk of Cancer:

Yoghurt has anti-carcinogenic properties and is known to protect our body from colon, bladder and breast cancer. [7]   [8] [9]

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. [10]

Read More: 10 Low GI Fruits for Diabetics

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 reducing the risk of fractures and osteoporosis. [11] [12]

Read More: How to Keep Bones & Joints Healthy?

6. Reduces Inflammation:

Daily consumption of yoghurt reduces inflammation in the body. 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 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 diseases.

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, promotes weight loss. [14]

9. Reduces Depression:

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

Read More: 15 Ways to  Treat Depression   Naturally

10. Reduces Symptoms of Allergy:

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

Interestingly, the term “yoghurt” is believed to have originated from the Turkish word “yogurmak,” which means to thicken or curdle. This reflects the unique process of fermenting milk to achieve the thick and creamy texture that we enjoy in yoghurt. It’s fascinating to discover the cultural roots behind this popular and nutritious dairy product.

Dr. Rajeev Singh, BAMS

Also Read: Is Heavy Whipping Cream the Same as Heavy Cream? Decoding Dairy Terms

Make Yoghurt at Home in 4 Easy Steps:

STEP 1:   Firstly heat the milk (use whole milk for thicker and creamier yoghurt) and switch off the gas just before it boils.

STEP 2: Let the milk cool down.

STEP 3: When the milk is just warm to touch, add yoghurt to it and stir well. ( Add around 2 tablespoons of yoghurt to 1 litre of milk).

STEP 4: 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 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 with your meals, top it with fruit or drink up as a beverage.

Also Read: Can You Freeze Yogurt? A Guide to Safe Storage Practices

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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