7 scientific facts about the benefits and harm of yogurt for the human body
Yogurt is a fermented milk product that has a complex effect on the human body. The positive effects are due to the high concentration of vitamins, macronutrients and beneficial bacterial cultures.
According to research, regular consumption of the drink normalizes the functioning of the digestive, endocrine, cardiovascular, nervous and musculoskeletal systems, as well as reduces the risk of mortality from common diseases.
In this article, we will talk about the benefits and possible harms of yogurt from a scientific point of view.
Content
What is yogurt?
Curdled milk is a product that is obtained during lactic acid fermentation of milk (more often cow's milk, less often goat's milk). In
the fermentation process
2 types of bacteria are involved: Bulgarian Bacillus and thermophilic lactic acid streptococcus.
The drink is a homogeneous milky-white mass with a slightly sour tint. There are no foreign impurities and odors in the norm.
Yogurt stands out among others fermented dairy products because it is very well absorbed and has a positive effect on the gastrointestinal tract.
The product is rich in vitamins (B12), macronutrients (phosphorus, magnesium, calcium, potassium, sodium), contains omega-3 and omega-6 fatty polyunsaturated acids, as well as valuable amino acids (tryptophan, cysteine, arginine, lysine, valine).
The average energy value of 100 g of yogurt is about 50-60 calories (depends on the fat content and type of starter culture).
Yogurt is often compared to fermented baked milk and kefir in terms of positive effects, production characteristics, and taste characteristics. The microbiological composition of yogurt and fermented baked milk is similar, but the latter option is made from melted milk.
Yogurt differs significantly from kefir. Kefir is a product of fermented milk and yeast fermentation. Ultimately, it contains up to 30-40 stamps of microorganisms, there is a small proportion of ethanol. Kefir is considered more useful than curdled milk, because it is much better studied. 8 useful properties of kefir, see here →
7 proven beneficial properties
Yogurt is useful for almost all human body systems. The effects are largely due to the presence of live cultures of bacteria and individual macronutrients and vitamins.
Below are 7 proven beneficial properties of the drink.
1. Improves the functioning of the digestive tract
Yogurt is a source of probiotics
- beneficial microorganisms.
Probiotics inhibit the growth of representatives of pathogenic flora, reduce the risk of developing infectious and inflammatory lesions of the intestinal wall, as well as Improve digestion , facilitating the breakdown and absorption of nutrients from food.
Probiotics also normalize smooth muscle function, preventing the retention of feces in the human body. Learn more about the benefits of probiotics here →
Yogurt effectively prevents and eliminates dyspeptic disorders in adults and children, which may be associated with dysbiosis or impaired secretion of their own enzymes (bloating, spastic pain, abdominal discomfort, diarrhea or constipation, etc.).
Scientists have proven that the addition of thermophilic streptococcus (a component of curdled milk) to the diet leads to the prevention of diarrhea associated with prolonged use of antibiotics, and also contributes to the rapid onset of remission in irritable bowel syndrome and ulcerative colitis.
Individual scientific studies note possible positive effects of yogurt on liver . It is assumed that the fermented milk product improves metabolism in hepatocytes, prevents the development of various diseases of the organ.
2. Normalizes the functioning of the nervous system
Probiotics, according to American scientists
, improve metabolism in certain areas of the brain, which leads to
improving the overall emotional background
.
In addition, yogurt is a valuable source of vitamin B12.
According to the Oppenheimer Center for Stress Neurobiology (USA) , with vitamin B12 deficiency , a large complex of negative symptoms develops in the body: a violation of the emotional background ( depressive disorders , nervousness, unmotivated fear or aggression), Memory loss and thinking, a feeling of numbness and goosebumps in the limbs.
3. Reduces cholesterol levels
Any probiotic products have a positive effect on cholesterol metabolism.
The effect is observed both in the intestinal lumen (ensuring adequate permeability of the intestinal wall, restoring the immune barrier) and at the level of the entire body (excretion of bile acids, improvement of metabolism in the liver).
Japanese scientists have proved that the use of probiotics contained in yogurt leads to a decrease in total cholesterol and low-density lipoproteins in blood serum. There is also an increase in the concentration of lipids with a high specific gravity (&171;good&187; cholesterol).
4. Weight loss
Yogurt has a complex effect on all components of the metabolic syndrome, providing a decrease in body weight and blood pressure, normalization of lipoprotein, glucose and insulin metabolism.
Similar effects are observed when using any fermented milk products ( milk , kefir, yogurt) for a long time, 1-2 glasses per day.
Domestic scientists also confirm the effectiveness of yogurt for weight loss and even developed a special diet based on it to reduce weight in athletes.
5. Improves the immune system
Yogurt has a complex effect on all links immunity
.
The drink normalizes the production of local immune factors at the level of the intestinal wall, thereby protecting it from the introduction and persistence of various pathogens of infectious and inflammatory diseases.
In the body, probiotics accelerate the proliferation of T-link lymphocytes, inhibit the secretion of proinflammatory cytokines, which play a key role in the formation of autoimmune abnormalities.
Research has found that the use of drugs with thermophilic streptococci reduces the number of circulating immune complexes in the blood and reduces the risk of developing pathologies such as acute glomerulonephritis, atopic dermatitis, bronchial asthma, urticaria, food allergic reactions.
6. Strengthens bone tissue
Yogurt contains key macronutrients (calcium, phosphorus, magnesium) that provide Maintaining bone density
, and also normalize mineral-ion metabolism.
Yogurt (1-2 cups) is able to provide up to 35% of the body's daily calcium requirements, and up to 23% in phosphorus.
Japanese experiments revealed that diets with low calcium content lead to diffuse disappearance of trabeculae in bones, inhibit cartilaginous ossification.
Calcium deficiency leads to loss of bone mass, changes in bone architectonics and significantly increases the risk of fractures. It is especially important to ensure the prevention of calcium deficiency for older women and men after the age of 60.
7. Promotes the prevention of cancer
Yogurt is rich in omega-3 fatty acids, which, according to American research
, reduce the risk of developing breast cancer.
The effect is associated with inhibition of cytokine production, changes in lipid metabolism, as well as a decrease in growth factor receptor signaling. However, the final mechanisms are not fully understood.
It has also been found that a diet high in probiotics reduces the incidence of colon and stomach cancer. Currently, research is underway on the prevention of other forms of oncology.
Possible harm and contraindications
Yogurt is an extremely useful fermented milk product recommended for use by people of all age groups.
However, in some cases, it is not recommended to drink the drink. Such conditions include:
- Sensitivity of the body to its constituent components. Allergic reactions can have any character: from urticaria to anaphylactic shock.
- Severe lactose intolerance. Curdled milk provides the absorption of lactose with a mild deficiency in the body of lactase, an enzyme that provides the breakdown of lactose. However, in severe cases, a number of digestive disorders are observed against the background of taking the drink: flatulence, diarrhea, spastic pain, dehydration of the body.
- Acute course of inflammatory diseases with mucosal defects. The use of yogurt in this case, especially in the presence of immunodeficiency (HIV infection, long-term treatment with antibiotics or glucocorticosteroids) increases the risk of penetration of bacteria contained in the drink into the systemic bloodstream and the development of septic complications. In acute erosive gastritis with increased acidity, exacerbation of gastric and duodenal ulcers, it is better to abandon the fermented milk product.
Cooking at home
Curdled milk can be easily prepared independently at home. This will require:
- 1 tbsp sour cream;
- 2 tbsp kefir;
- 1 liter of milk;
- 2 tbsp sugar.
Instead of sour cream and kefir, you can use special starter cultures that are sold in stores. It will be enough to take 1 tbsp. l .
Cooking scheme:
- Preheat the milk to 80-90 degrees in a metal enameled dish. Cool to room temperature.
- Pour the milk into any glass vessel, add all the other ingredients.
- Wrap the glass container tightly with a wool blanket and leave at room temperature for 7-9 hours (for fermentation).
- Homemade curdled milk is ready. It is recommended to store in the refrigerator for no more than 5 days.
Conclusion
Thus, yogurt is an extremely useful product that can improve the course of digestive processes, reduce the risk of cardiovascular and oncological mortality, and restore the condition of bone tissue. However, the full range of contraindications and side effects of the drink should be taken into account.
