Yogurt is a dairy product created through the fermentation of lactose, which produces lactic acid, forming its characteristic flavor and texture. Yogurt can be made from skim milk or whole milk; natural varieties without added color are typically white, thick, and mildly tart. Here are five health benefits of natural yogurt.

Rich in important nutrients

Yogurt contains many essential nutrients, especially calcium, which helps keep teeth and bones strong. One 245 g cup of plain low-fat yogurt provides about 49% of the daily recommended value (DV) for calcium. Rich in B vitamins, particularly vitamin B2 and B12, yogurt supports cardiovascular health and helps prevent certain neural tube defects.

Yogurt also provides phosphorus (28% of the daily recommended value - DV), potassium (12% DV), magnesium (10% DV), and vitamin D. This vitamin helps strengthen bone health, the immune system, and reduces the risk of certain diseases such as cardiovascular disease and depression.

Yogurt is rich in calcium, B vitamins such as B2 and B12, and minerals like phosphorus, potassium, and magnesium. Photo: Bao Bao.

High in protein to support tissue and muscle building

Yogurt provides abundant protein, with about 13 g of protein in one 245 g cup. Protein is one of the three essential macronutrients, playing a key role in regulating appetite, supporting weight loss, increasing muscle mass and strength, and maintaining bone density. Greek yogurt has a higher protein content than regular yogurt, with nearly 20 g of protein per 200 g serving.

Beneficial for digestive health

Some types of yogurt contain live bacteria, also known as probiotics, with Bifidobacteria and Lactobacillus being the most common. Probiotics from yogurt support digestive system health by reducing symptoms of disorders like diarrhea, bloating, constipation, and abdominal distension. Additionally, probiotics contribute to managing certain chronic bowel diseases such as Crohn's disease and ulcerative colitis.

Boosts the immune system

Eating yogurt regularly can strengthen the immune system and help the body fight off pathogens. Probiotics help regulate inflammatory responses – a factor linked to many health issues, from viral infections to digestive disorders. Consequently, supplementing probiotics from foods like yogurt helps reduce the risk of illness and shortens the duration or severity of common colds, flu, Covid-19, and gastritis.

Yogurt also contains trace minerals such as magnesium, selenium, and zinc. These substances play an important role in maintaining and enhancing immune function.

Supports weight management

Yogurt is rich in protein, which helps increase satiety hormones like peptide YY and GLP-1, thereby reducing appetite. This effect is partly due to its high nutrient content and relatively low calorie count.

How to choose healthy yogurt

Prioritize plain, unsweetened yogurt. Many yogurt varieties contain high amounts of added sugar, and excessive sugar consumption is linked to several health issues, including diabetes, obesity, tooth decay, and more. Yogurt containing live bacteria helps supplement beneficial probiotics for health.

Individuals with lactose intolerance or milk allergies may need to limit or avoid yogurt consumption due to potential side effects.

Bao Bao (According to Healthline)