Nature And Benefits Of Consuming Natural Yogurt

Yogurt has been consumed by humans for hundreds of years due to its nutritional and beneficial properties. It has been proven to reduce the risk of heart disease and osteoporosis, and helps fight excess weight. Regular consumption of natural yogurt significantly improves the intestinal microflora, normalizes metabolism, increases immunity. The product contains a large amount of vitamin C, B vitamins and other trace elements.

The essence of yogurt

Yogurt is a popular dairy product that is produced during the fermentation of fresh milk with the participation of bacteria (dairy crops) that ferment lactose (the natural sugar found in milk). This process produces lactic acid - a substance that causes milk proteins to coagulate, giving yogurt its unique taste and texture.

Yogurt can be produced from all types of fresh milk. Depending on the amount of fat in it, there are several varieties - full-fat (from 3.6% and more), low-fat or skim (0.1%). Ordinary yogurt without added colors is a white, thick liquid with a sharp taste. Most brands contain added ingredients such as sugar and artificial flavors that are not useful, so avoid them.

Nutritional composition of yogurt

Yogurt is rich in substances useful for human health:

• vitamins: B12, riboflavin (B2);
• minerals: calcium, phosphorus, magnesium, potassium;
• essential amino acids;
• monounsaturated fatty acids.

It is known that yogurt contains a lot of calcium - a mineral necessary for bone and dental health. Just one glass provides 49% of a person's daily needs for this trace element. In addition, the product contains large amounts of B vitamins, in particular vitamin B12 and riboflavin. Both protect against heart disease and some congenital neural tube defects. One glass of yogurt provides 38% of the daily requirement of phosphorus, 12% magnesium and 18% potassium. These minerals are essential for important biological processes - regulating blood pressure, metabolism and bone health. Dairy can be fortified with vitamin D, which promotes bone and immune system health and reduces the risk of certain diseases, including heart disease and depression.

• High protein source

One cup (245 grams) of plain yogurt made from whole milk contains about 8.5 grams of protein. Protein has been shown to support metabolism by increasing energy expenditure or the number of calories the body burns during the day. Getting enough of this macronutrient is important for regulating appetite, as it increases the production of hormones that signal the onset of fullness and satiety.

A study found that people who ate yogurt as a snack between main meals felt fuller by dinner and ate 100 calories less than those who ate a lower protein snack and the same amount of calories.

Useful properties of yogurt

• Improves digestion

The main probiotics in fermented dairy products such as yogurt are lactic acid bacteria and bifidobacteria. They are part of the starting culture or are added after pasteurization. They have many health benefits depending on the type and amount taken. In the thermal processing of milk - pasteurization, beneficial bacteria are killed.

Some types of probiotics (bifidobacteria and lactobacilli) found in yogurt have been shown to reduce the unpleasant symptoms of irritable bowel syndrome, which is a common disorder affecting the colon. It has been found that consuming fermented or yogurt containing bifidobacteria significantly improves the condition after three weeks. The probiotics in the product protect against constipation and diarrhea caused by antibiotics.

• Strengthens the immune system

Consumption of yogurt can strengthen the immune system. Probiotics have been shown to reduce the chance of contracting viral infections and other diseases. They can also help reduce the frequency, duration and severity of the common cold. The minerals magnesium, selenium and zinc contained in yogurt are important for strengthening a person's immune system.

• Prevents the development of osteoporosis

Yogurt contains some nutrients that are important for keeping bones healthy. These are calcium, protein, potassium, phosphorus and sometimes vitamin D (in fortified milks). All of these vitamins and minerals are especially helpful in preventing osteoporosis, a common condition in older people characterized by bone weakness. People with osteoporosis have low bone density and are at higher risk of bone fractures. Studies show that daily consumption of at least three servings of dairy foods can help maintain bone mass and strength.

• Improves heart health

The fat content of yogurt is one of the reasons why its health properties are considered to be inconsistent. Most of the fats in the product are saturated (70%), but it also contains small amounts of monounsaturated fatty acids. Milk fat is unique because it provides the body with 400 different types of fatty acids. Current research shows that saturated fats do not cause heart disease. It has been found that their intake of full-fat products increases good (HDL) cholesterol and reduces the overall incidence of heart disease. In addition, dairy products such as yogurt help reduce high blood pressure, which is a major risk factor for heart disease.

• Promotes weight loss

The product has a high protein content, which in combination with calcium increases the levels of hormones that reduce appetite. Natural yogurt fills the stomach, thus reducing the feeling of hunger and increases the overall tone of the body. Its ingredients help cleanse the body of toxins, toxins and various harmful substances. Studies have found that yogurt consumption is associated with lower body weight, body fat percentage and a smaller waist circumference.

Contraindications to the consumption of yogurt

Consumption of yogurt can cause adverse effects, especially in people with lactose intolerance or milk allergy.

• Lactose intolerance

Lactose intolerance occurs when a person's body lacks lactase, the enzyme needed to break down lactose (milk sugar). After consuming dairy products, the following side effects may occur - abdominal pain and diarrhea. Some people experience these symptoms, while others do not. This is because some of the lactose is broken down during production and probiotics help digest it.

• Milk allergy

Dairy products contain casein and whey, which are rich in essential amino acid proteins to which some people are allergic. In this case, the milk causes a reaction that can range from hives and edema to life-threatening anaphylaxis. For this reason, it is best to avoid yogurt if you are allergic to it.

• Added sugar

Many types of yogurt contain a large amount of added sugar, especially those with a low-fat label. Excessive sugar consumption is associated with a number of health problems, including diabetes and obesity. That is why it is important to read food labels and avoid brands that contain sugar.