CALCIUM IN YOGURT-BENEFITS FOR WOMEN
want to know about calcium in yogurt?
Yogurt is the oldest dairy product being consumed by human beings for many years now. It is considered to be a full package of nutrients and consuming it on a regular basis will help you boost your health. In the latest study, yogurt has proven to be the cause of the reduction in heart diseases risk as well as helping in losing weight.
In this article, we have accumulated 7 benefits of consuming yogurt on a regular basis so read these, practice these and boost up your health.
But first, we will discuss what is yogurt and how is it made. So, yogurt is a dairy product and it is made by bacterial fermentation of milk. Milk has natural sugar, lactose which happens to ferment the bacterial cultures of yogurt. Yogurt can be made from any type of milk; skim or whole.
The artificial yogurt may not provide you any benefits as it has added ingredients like sugars. The plain yogurt, on the other hand, is very beneficial for health. Now, without any further ado, we are going to read those 7 benefits of yogurt.
A package full of important nutrients
Yogurt has almost all the nutrients that the human body needs in order to complete the nutritional needs. It has a high percentage of calcium present in it (calcium is crucial for the health of bones and teeth.) If you consume one small bowl of yogurt, almost 50% of your daily calcium requirement will be fulfilled.
It has a high percentage of vitamin Bs especially riboflavin and B12, both of these mentioned vitamins reduce the risk of heart diseases and neural tube birth defects. One small bowl of yogurt in the morning will complete 38% of phosphorus, 12% magnesium, and 18% potassium’s daily intake.
These above-mentioned mineral are necessary for the regulation of blood pressure, bone health, and effective metabolism. It does not have vitamin D but the requirement is fulfilled by the vitamin B intake.
The high percentage of Protein
It has been concluded that 200 grams of yogurt has 12 grams of protein present in it. Protein is essential as it supports metabolism by providing energy and burning the calories.
Protein intake has been shown to regulate appetite, as it increases the formation of hormones that induce stomach fullness. It makes you feel full which make you not eat that frequently which will aid in weight loss.
Many people were gathered for an experiment. They were given yogurt as a snack and it was seen that they were less hungry and consumed very few calories in dinner. Yogurt has a type known as Greek yogurt which has shown to be more effective as it is very thick signaling that it has more amounts of proteins. 200 grams of Greek yogurt has 22 grams of proteins present in it.
Greek yogurt has been proven to be beneficial for appetite control and delay the hunger feeling leading to lower food consumption. This will help the consumer in weight loss as well as fulfill their protein requirement.
It helps in regulating the digestive health
There are a few varieties of yogurt that has bacteria and probiotics present in it. These were added through starter culture or the process of pasteurization. These varieties of yogurt have proven to promote digestive health.
Bu, the pasteurization process has been killing other important nutrients present in it due to heating. The best way to do this is by buying the yogurt variety that has active cultures present in it. This will be written on the label and should not be hard to find.
Some types of probiotics such as lactobacillus and bifidobacteria have been proven beneficial for people who have IBS, irritable bowel syndrome. This syndrome affects the colon.
An experiment was taken out on a patient of IBS. The patient was given fermented milk and yogurt which helped in reducing the stool frequency and bloating in the period of six weeks. Other studies have shown that yogurt has protected patients ill with diarrhea as well as constipation.
It helps in strengthening the immune system
Consuming yogurt filled with probiotics has been proven beneficial in strengthening the immune system as reduces the risk of catching any disease.
Other than that, yogurt has the health benefit of reducing inflammation which is further connected to many other health issues like viral infections as well as gut disorders.
It has also been seen that probiotics help in the reduction of common cold’s duration and severity.
It helps to protect against Osteoporosis
We have already studied that yogurt is helpful in maintaining bone health due to the immense percentage of calcium and vitamins present in it. All the nutrients and mineral found in yogurt are helpful for preventing and reducing the chances of osteoporosis, a health issue that weakens the bones. Osteoporosis is most commonly found in elderly people due to the decay of bone with age.
People who have osteoporosis have very less bone density which means that they are at higher risk of bone fracture. So, in order to prevent those situations, start consuming three servings of yogurt per day and help preserve the bone strength as well as bone mass.
It is beneficial for your health
Many people think that fat is present in yogurt so it is bad for the heart but it is not true. The fats that are present in yogurt are all mono-saturated fatty acids which will not affect the heart health. These were previously believed to be creating adverse effects but latest studies brush off those fake allegations.
Some of the researches even conclude that intake of saturated fats will increase the good HDL cholesterol level, which is, in fact, good for your heart. Many other medical researchers have concluded that consuming yogurt can reduce the incidence of heart disease.
It has also been seen that people who consume yogurt regularly have a low risk of high blood pressure which inhibits the risk of heart diseases.
It helps in Weight Loss & Management
Yogurt is full of proteins and calcium which makes the stomach feel full and you do not feel hungry for a long time making you lose weight without any effort. It is also associated with low body fats, less waist size, and low body weight.
Other studies show that people who consume yogurt regularly are at high chances of consuming better food overall and it is due to the higher nutrient value of yogurt.
But, you are advised to visit your doctor before starting consuming yogurt as you may have issues like lactose intolerance or the added sugars may not suit you. So, just visit your doctor once and be sure about what type of yogurt to consume as said by the doctor.