Health Benefits of Yogurt
Yogurt has been consumed by humans for hundreds of years. It’s very nutritious, and eating it regularly may boost several aspects of your health. For example, yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management. Read 4 science-supported health benefits of yogurt.
1. It’s Rich in Important Nutrients
· Yogurt contains some of nearly every nutrient that your body needs.
· It’s known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.
· It is also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth.
· One cup also provides 38% of your daily need for phosphorus, 12% for magnesium and 18% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health.
· One nutrient that yogurt does not contain naturally is vitamin D, but it is commonly fortified with it. Vitamin D promotes bone and immune system health and may reduce the risk of some diseases, including heart disease and depression.
2. It’s High in Protein
· Yogurt provides an impressive amount of protein, with about 12 grams per 7 ounces (200 grams).
· Protein has been shown to support metabolism by increasing your energy expenditure, or the number of calories that you burn throughout the day.
· Getting enough protein is also important for appetite regulation, as it increases the production of hormones that signal fullness. It may automatically reduce the number of calories you consume overall, which is beneficial for weight control.
· In one study, subjects who snacked on yogurt were less hungry and consumed 100 fewer calories at dinner, compared to those who ate lower-protein snacks with the same amount of calories.
· Yogurt’s fullness-promoting effects are even more prominent if you eat Greek yogurt, which is a very thick variety that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams) (15).
3. It May Protect Against Osteoporosis
· Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D.
· All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones. It is common in the elderly.
· Individuals with osteoporosis have low bone density and are at a higher risk of bone fractures.
· However, research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength.
4. It May Promote Weight Management
· Yogurt has several properties that may help with weight management.
· For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1.
· Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference.
· One review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity. This is contrary to what was previously believed about fat intake and weight gain.
· Other studies have found that those who eat yogurt tend to eat better overall, compared to those who do not eat it. This is partly due to its higher nutrient content, compared to its fairly low calorie content.
· Greek yogurt has been shown to influence appetite control and delay feelings of hunger more than regular yogurt with less protein.
Yogurt May Not Be for Everyone. Some people need to be cautious with their yogurt intake, as it may cause adverse effects, especially in those with lactose intolerance or a milk allergy.