How yogurt is useful for the human body – 7 proven properties

Yogurt is an extremely popular fermented milk product that has many proven beneficial properties.

It is rich in important vitamins and minerals, helps maintain intestinal microflora, and improves the functioning of the immune system.

Yogurt has the maximum benefit and minimal harm without the addition of dyes, sweeteners and preservatives, as well as not subject to thermal effects. This is important to consider when choosing.

Below we have reviewed 7 facts about the benefits of natural yogurt for the body.

1. A source of valuable minerals and vitamins

Yogurt is rich in almost all the nutritional components that are needed for the well-coordinated work of the adult body and the normal development of children.

1 serving of yogurt (about 245 g) contains half the daily value of calcium.

Irish studies demonstrate that sufficient calcium intake allows Increase bone density , slow down the excretion of valuable minerals. The effect is especially noticeable in the elderly, as well as in postmenopausal women.

Fermented milk product is rich in vitamins B2 and B12. According to scientists , cyanocobalamin (B12) is extremely important for the full development of the fetus during pregnancy. This biologically active substance is also Protects the gastric mucosa from damage caused by eating &171;harmful &187;food.

Yogurt saturates the human body with phosphorus, magnesium and potassium. These minerals are extremely important for the course of all metabolic processes, maintaining blood pressure and bone mineral density.

According to Japanese scientific papers, regular consumption of phosphorus has a beneficial effect on the health of bones, cardiovascular and urinary systems.

A special role is assigned to vitamin D, which is abundant in live yogurt cultures. According to research data , vitamin D increases bone mineralization, reduces resorption activity.

Thus, yogurt contains all the valuable minerals and vitamins that are necessary for the proper functioning of the body.

2. Saturates the body with protein

1 cup of yogurt contains about 12 grams of protein. This is a fairly high indicator when compared with other fermented milk products.

Proteins are not only a valuable building material for the whole body, but also have a beneficial effect on body weight. The combination of proteins with unsaturated fats present in yogurt, according to scientists , leads to a decrease in body weight.

According to foreign research , compliance with the daily protein allowance (from 1.2 to 1.6 g/kg) ensures improving the functioning of the digestive system , reduces the incidence of cardiovascular diseases, normalizes metabolism in general.

The most useful is Greek yogurt , which is characterized by a high protein content, viscosity and density due to the removal of whey. American experiments have revealed that the consumption of Greek yogurt reduces appetite, prevents the appearance of hunger in the next few hours and, as a result, leads to a decrease in the incidence of metabolic syndrome.

Yogurt (especially Greek) is rich in proteins, which allows you to control your appetite and promote weight loss.

3. Improves the functioning of the digestive system

Certain types of yogurt that have not been subjected to heat treatment contain probiotics - live cultures of beneficial microorganisms.

Research shows that yogurt is rich in lacto- and bifidobacteria, which improve the absorption of lactose (according to official data, lactose intolerance affects up to 25% of the world's population). As a result, dyspeptic disorders (bloating, nausea, stool disorders) caused by lactase deficiency are eliminated.

American scientists have proved that the probiotics contained in yogurt can alleviate the symptoms of irritable bowel syndrome.

Against the background of using yogurt with probiotics noted reducing the level of intestinal discomfort caused by various causes, reducing the severity of flatulence, increasing the multiplicity and volume of stools.

It is also important to note that the probiotic bacteria present in yogurt increase the population of beneficial microorganisms in the intestine, as a result, the growth of pathogenic and opportunistic flora is inhibited. This leads to a decrease in the frequency of infectious and inflammatory diseases from the digestive tract.

Yogurt is an important source of probiotics , which not only maintain the balance of microflora and reduce the incidence of dyspeptic disorders, but also participate in the processes of digestion of food.

4. Strengthens the immune system

Regular consumption of yogurt enriched with probiotics allows Strengthen the immune system in general, and reduce the frequency of infectious and inflammatory diseases by increasing the body's resistance to infections.

Australian scientists indicate that probiotics contribute to reducing the severity of inflammation of the intestines and stomach against the background of viral, bacterial or autoimmune diseases. Yogurt also inhibits aseptic chronic inflammation in adipose tissue, which leads to weight loss and reliable prevention of metabolic syndrome.

Proven that the use of probiotics reduces the frequency, duration and severity of infectious pathologies of the upper respiratory system by about 5-10%.

Immune stimulation is associated not only with the action of probiotics, but also with the presence of trace elements such as magnesium, zinc and selenium in yogurt.

Proven that zinc stimulates the proliferation of lymphocytes, increases the production of cytokines, enzymes and thymus peptides, slows down the apoptosis of lymphoid cells.

Magnesium and selenium are essential for balanced synthesis key enzymes energy metabolism, without which the correct functioning of the immune system is impossible.

Vitamin D also affects the state of the immune system . One of the studies revealed that people with low vitamin D levels are significantly more likely to have respiratory tract infections.

Yogurt, due to the content of probiotics, important trace elements (zinc, magnesium and selenium) and vitamin D, has a complex positive effect on the immune system, reduces the risk of infectious pathologies (especially from the respiratory tract).

5. Increases the strength of bone tissue

Yogurt contains a lot of calcium, valuable amino acids, potassium, phosphorus and vitamin D. It is these substances that prevent bone loss, reduce the risk of osteoporosis and fractures.

British scientists recommend eat yogurt in order to prevent the leaching of trace elements from the bones.

To maintain the health of the musculoskeletal system scientists advise consume fermented dairy products every day.

The following daily allowances are given as a guideline:

3 servings of homemade (or natural store-bought) yogurt of 125 g;
200 ml of milk, 125 g of yogurt and 35 g of hard cheese.

It is necessary to add yogurt to the diet on a regular basis in order to maintain the mineral composition of bone tissue , prevent fractures.

6. Supports the health of the cardiovascular system

For a long time it was believed that the high content of saturated fats in fermented dairy products negatively affects the work of the heart, as it contributes to the formation of atherosclerotic plaques. However Latest scientific research completely refuted this theory.

American scientists note that all dairy products (including cheese) reduce the risk of developing cardiovascular diseases.

Yogurt helps normalize the lipid profile, thereby preventing the development of atherosclerosis of large vessels and the manifestation of pathologies such as myocardial infarction or stroke.

Proven that the fermented milk product increases the concentration of high-density lipoproteins, inhibits the formation of low molecular weight lipoproteins.

Also is celebrated that the inclusion of dairy products in the diet leads to a decrease in blood pressure (mainly systolic). The effect is similar to the effect of angiotensin converting enzyme inhibitors. Thus, yogurt can be considered as an alternative to drug therapy in the early stages of hypertension.

Yogurt protects the vascular bed prevents the formation of cholesterol plaques, lowers blood pressure. The combination of these effects reduces the risk of severe cardiovascular diseases that can lead to death.

7. Promotes weight loss

According to Canadian scientists , yogurt increases blood circulation of special anorectic hormones (glucan-like peptide and peptide YY). These substances depress the feeling of hunger. As a result, a person consumes less food, and his weight gradually decreases.

Proven that frequent consumption of yogurt is associated with lower body weight and waist circumference. In addition, the percentage of fat mass is significantly lower among fans of this product.

Yogurt is extremely convenient because it can be eaten both in the morning on an empty stomach, and late at night or even overnight

Thus, yogurt promotes weight loss and can be used to prevent and combat obesity.

Possible harm and contraindications

In some cases, the use of yogurt can be harmful. The following contraindications are distinguished:

Lactose intolerance is a condition in which the body does not produce enough lactase, an enzyme that ensures the breakdown of lactose. As a result, a lot of dyspeptic disorders develop: from flatulence and spastic abdominal pain to stool disorders. However, with mild lactase deficiency, bacterial agents in yogurt can independently ensure the absorption of lactose.
Allergy. Most often there is an increased reaction of the body in relation to the protein casein. The manifestations of allergies can be anything from urticaria to anaphylactic shock.
Sugar intolerance. Nowadays, deviations from the glycemic background (diabetes mellitus, impaired glucose tolerance, etc.) are widespread. Such people should choose yogurts that do not contain sugar. Otherwise, the course of the disease worsens, complications appear.

It is important to give preference only to natural types of yogurt that do not contain preservatives, flavor enhancers, sweeteners, dyes, etc.

Thus, the consumption of yogurt can cause harm to the body in the presence of allergic reactions and lactose intolerance. The sugar content in the product should be noted by people who suffer from diabetes mellitus.

How to choose the right one?

Preference should be given only to natural yoghurts without the addition of foreign substances and preferably without sugar, berries, fruits and other sweet fillers. The described components may adversely affect the state of bifido- and lactobaterial flora and narrow the range of beneficial effects.

Yogurt should not be heat treated. Exposure to high temperatures kills all beneficial microorganisms.

Of the store options, thermostatic yogurts are the most useful, due to their high quality. Homemade yogurt with dry sourdough is also perfect

In addition, it is important to adhere to the following recommendations before buying:

Absence of any chemical additives. We have already written about this above. It is better to buy regular yogurt and add fruits, berries, and honey to it yourself.
Calories from 80 to 250 calories per 100 g of product. Low-fat yogurts are useless for the human body, and foods high in fat can disrupt the cardiovascular system and lead to obesity.
The presence of live bacterial cultures. Before buying, make sure that the product is enriched with beneficial flora. Usually, such information is always displayed on the label.
Short shelf life. The shelf life of "live" fermented milk products cannot exceed 2-3 weeks. The duration of storage is determined by the quality of the packaging and usually ranges from 3 to 21 days.

7 More tips on how to Choose Yogurt , we have reviewed in a separate article.

Conclusion

Thus, yogurt is an extremely useful product that can have a complex effect on human health. A large body of research confirms its beneficial effect. When choosing, it is necessary to take into account a certain list of contraindications in which the product can cause harm to the body. It is also important to pay attention to the composition.