Yogurt is one of those foods that has received great fame in recent decades. There are quite a few television advertisements in which, as an advertising claim, the properties of this food are insisted on.
Is there any truth to this? Well, it seems so, and it is not exactly something that has been known recently. Yogurt has become famous as a kind of natural medicine thanks to the multiple properties it brings with it.
Next we will discover the 10 benefits of yogurt how it is produced and what is the recommended daily amount to consume.
How much yogurt do you usually eat? You may be one of those who have it very incorporated into their life, eating it for breakfast or as dessert. Yogurt is one of the most common foods in our society and it is not surprising because, in addition to being very delicious, it is an easy and quick food to eat, which we can take anywhere and to which multiple properties are attributed. , especially if consumed naturally.
The reason why certain properties are attributed to it has directly to do with how it is produced. Natural yogurt is a dairy product that is obtained by the fermentation of milk thanks to microorganisms, specifically Lactobacillus bulgaricus and Streptococcus thermophilus which work on the milk in such a way that they ferment it and give it the characteristics of yogurt.
The process begins with pasteurization, a process in which the milk is heated to eliminate any pathogens. Once this is done, the fermentation process itself begins, in which the microorganisms that we have mentioned, bacteria that are good for our body, are incorporated into the milk. What these lactobacilli and streptococci do is that, if the milk is kept at about 40ºC for a few hours, they reproduce by consuming the milk sugars (lactose).
As everything that goes in has to come out sooner or later, these microorganisms transform lactose into lactic acid in the form of waste, a substance which coagulates the proteins that are naturally present in milk, making the yogurt acquire its creamy appearance and texture. distinctive. Once this has been achieved, The fermentation process is completed by keeping the yogurt at low temperatures and preventing the microorganisms from continuing to be active
The milk used to make yogurt can be from a cow, goat, sheep… and there are even vegan options that have tried to emulate the same benefits attributed to the original product. We can find yogurts with all kinds of flavors, with sugar or other substitutes, but the most beneficial for health are, without a doubt, natural yogurts. Below we will explain its main benefits.
1. High nutrient content
One of the reasons why yogurt is so consumed is that it is a food with high nutrient content. It is one of the best sources of calcium, a mineral essential for keeping our bones and teeth in good condition
This food is also rich in vitamin B12, a substance that is believed to help prevent heart disease, as well as phosphorus and potassium, substances that strengthen the immune system.
Lactose is a sugar that is difficult to digest, which can cause discomfort such as abdominal pain, diarrhea and gas, especially in those intolerant to this substance. Fortunately, Yogurts are among the lactose-poor dairy products thanks to their own fermentation process which makes this dairy a good dose of calcium for people who are lactose intolerant.
2. High protein content
Another benefit of yogurt is its high protein content. Proteins, in addition to providing us with energy, are active agents in regulating appetite because they increase the production of hormones that indicate stomach fullness.
In addition to this, the main benefit of consuming foods rich in protein is that It is these substances that contribute to the formation and maintenance of muscle mass keeping our muscles healthy and strong.
The proteins present in yogurt have high biological value, since They provide a wide variety of amino acids , basic units to make other proteins. This makes yogurt a fundamental food in any low-protein diet, especially vegetarian ones.
3. Improves our digestive health
One of the reasons why yogurt is so famous is that it is credited with helping our digestive health. This food is probiotic, that is, it contributes to the production of microorganisms that are beneficial to our health, specifically the intestinal flora, calling it a natural medicine.
The healthier our intestinal flora is, the better our digestion will be , in addition to facilitating intestinal transit, avoiding constipation and diarrhea. It can also help people with irritable bowel syndrome, since yogurts with added bifidobacteria contribute to better digestive health in these patients.
4. Strengthens the immune system
Closely related to the previous point, yogurt It is a food that strengthens the immune system thanks to the fact that it is rich in probiotics Thanks to this, it reduces the probability of contracting a disease, in addition to also having anti-inflammatory properties.
5. Avoid osteoporosis
Related to the first point, yogurt prevents osteoporosis thanks to its high calcium content and, also, having vitamin D among its nutrients and also being a food with between 15 and 20% of the recommended daily amount of calcium. Besides, Having an acidic pH facilitates the absorption of that mineral preventing it from being wasted or excreted.
6. Improves cardiovascular health
We have previously commented that yogurt contributes to the prevention of heart problems thanks to the fact that it contains vitamin B12, however, this is also because It has a high concentration of monounsaturated fats It is these fats that provide a high dose of “good” cholesterol (HDL), an element that helps reduce blood pressure.
7. Contributes to physical recovery
We have mentioned before that yogurt contains protein in abundance. In addition to this, it also has healthy carbohydrates and it has been seen that this food does not interfere with the creation and production of elastin and collagen. All of these factors contribute to physical recovery after having carried out intense physical activity, in addition to also helping to maintain good muscle and skin health, that is, having healthy skin.
8. Does not damage teeth
As long as it is natural yogurt, without added sugar, it is a good food to preserve your teeth. Not only because it contains a high calcium content, but it is also A dessert that, since it does not contain sugar, does not damage our teeth or promote the appearance of cavities dental problems which can lead to the loss of a piece.
Yogurt is considered a very good food thanks to its contribution of omega 3. If the concentration of this nutrient in yogurt is not as high as in oily fish, it can be said that It is thanks to the amount of omega 3 it has that yogurt is a very good option to include in vegetarian diets to make up for the lack of this nutrient.
10. Rich and low in calories
In addition to having a good flavor, it has the great advantage that it has few calories in relation to the nutrients it provides, nutrients which are hardly lost in the nutrients. As we have mentioned, these foods have phosphorus, potassium, various vitamins as well as riboflavin, contributing at least 10-15% of the daily dietary intake.
If we are interested in losing weight, this food is perfect because it will help us avoid being hungry while we will have a good portion of nutrients. Its sugar-free taste may be a bit difficult at first, but after a few yogurts it will even taste a little sweet, We can include it in our diet, replacing desserts and other high-calorie foods
To give us an idea of how few calories it has:
And how much yogurt should we eat?
As we said, yogurt is one of the most consumed foods in society thanks to how easy, convenient and quick it is to take. Although there are those who have it incorporated into almost every meal they eat, the truth is that the average is between 3 and 4 yogurts a week, something that is a little far from what is recommended by experts to enjoy the multiple benefits that we have discussed in the previous section.
It is recommended to have at least one yogurt a day. Its nutritional, probiotic and preventive profile of multiple diseases are more than enough reasons to decide to incorporate it into our daily eating routine. Although it is preferable that we take it naturally, without sugar or anything added, flavored yogurts can be consumed on a whim, being much healthier than any dessert, pastry or smoothie that we can find on the market.
