6 Amazing Benefits of Eating Yogurt Every Day!
Yogurt is made from a combination of milk and beneficial bacteria, specifically Streptococcus thermophilus and Lactobacillus bulgaricus, which are cultured at the appropriate temperature for several hours. During this fermentation process, the beneficial bacteria convert lactose in milk into lactic acid. This gives yogurt its characteristic tangy taste and thicker, creamier texture with a delicious flavor.
Yogurt is rich in nutrients, vitamins, and minerals beneficial for gut health and overall well-being. Notably, yogurt is an excellent source of calcium. Just one cup of yogurt can meet 49% of the daily recommended calcium intake. It also contains vitamin A, B vitamins, potassium, zinc, phosphorus, magnesium, macronutrients such as protein and fatty acids, and billions of probiotic bacteria.
So, what are the benefits of eating yogurt every day?
1. Healthy Digestive System
Yogurt contains billions of probiotic bacteria that help balance the gut microbiome, enhance digestive health, and prevent issues like constipation, diarrhea, and irritable bowel syndrome. Probiotics in yogurt improve the body’s absorption of nutrients from food, particularly calcium and vitamin D.
For those who are lactose intolerant, yogurt is an excellent choice. The beneficial bacteria in yogurt help break down lactose, minimizing discomfort such as bloating, abdominal pain, and diarrhea. Studies have shown that regular yogurt consumption can reduce the risk of inflammatory bowel diseases, irritable bowel syndrome, and even colorectal cancer. Additionally, active compounds in yogurt can help prevent the growth of H. pylori bacteria, which cause ulcers.
2. Boosts the Immune System
Our immune system is closely linked to the gut microbiome, which houses trillions of bacteria. The probiotic bacteria in yogurt help maintain microbial balance, inhibit the growth of harmful bacteria, and thus indirectly strengthen the body’s immune response.
Some studies suggest that the beneficial bacteria in yogurt can stimulate the production of important immune cells such as T lymphocytes and natural killer (NK) cells, enhancing the body’s ability to fight off pathogens more effectively. Regular yogurt consumption may reduce the risk of respiratory infections, allergies, and some autoimmune diseases.
3. Yogurt Helps Build Strong Bones
Yogurt is rich in vitamin D and calcium. Calcium helps build and strengthen bone structure, reducing the risk of osteoporosis and fractures, especially in older adults and postmenopausal women.
Vitamin D is an essential nutrient that helps the body absorb calcium more effectively. The combination of calcium and vitamin D in yogurt makes it a perfect duo for bone health.
Yogurt also contains protein, potassium, and phosphorus, all of which are particularly beneficial in preventing osteoporosis, a condition characterized by bone weakening that often occurs in older adults.
4. Helps with Weight Management
Yogurt, especially Greek yogurt or low-fat yogurt, is often high in protein and low in calories. Protein helps keep you feeling full longer, reduces cravings, and supports muscle building, thereby promoting calorie burning and reducing excess fat.
Instead of snacking on high-calorie, sugary foods like candy or potato chips, you can choose yogurt as a healthy and nutritious snack, helping reduce your overall calorie intake. However, to achieve weight loss and maintain a slim figure, yogurt consumption should be combined with a balanced diet, regular exercise, and a healthy lifestyle.
5. Yogurt’s Benefits for Heart Health
Research has shown that regular yogurt consumption can help lower blood pressure, an important risk factor for cardiovascular disease. The probiotic bacteria in yogurt may positively influence the renin-angiotensin-aldosterone system, a critical endocrine system that regulates blood pressure.
Probiotic bacteria in yogurt also have anti-inflammatory properties, protecting the heart from damage.
In addition, yogurt, especially low-fat or non-fat varieties, can help reduce bad cholesterol (LDL) and triglyceride levels in the blood while increasing good cholesterol (HDL). This helps reduce the risk of plaque buildup in the arteries, preventing atherosclerosis and other cardiovascular diseases.
6. Helps skin become smooth and bright
Yogurt is rich in essential vitamins and minerals for skin health, including vitamins A, B, C, E, zinc, and calcium. Vitamin C is a powerful antioxidant that promotes collagen production, reduces dark spots, and enhances skin elasticity. Vitamin E moisturizes the skin and protects it from UV damage. Zinc supports skin cell regeneration, reduces inflammation, and controls oil production. Calcium helps maintain moisture and prevents skin aging.
Moreover, yogurt contains lactic acid, a natural alpha hydroxy acid (AHA) that gently exfoliates the skin, removes dirt and excess oil, and helps the skin become smoother and more even-toned. Lactic acid also stimulates collagen production, reduces wrinkles, and improves skin elasticity.
With these benefits of eating yogurt every day, it’s recommended that people consume 1-2 cups of yogurt each day to care for digestive health and enhance overall wellness. However, it’s important to consume yogurt in the right amount and the right way to fully reap its benefits. When consuming yogurt daily, prioritize plain yogurt, low-sugar yogurt, and keep yogurt refrigerated to preserve the beneficial bacteria.