There is a current rage these days on the benefits of yogurt. If one checks the supermarket shelves, there are plenty of products that have yogurt content or there are just simply a variety of yogurt products. It is unknown when yogurt was discovered, but the earliest records dates back to the time when Genghis Khan conquered regions in Middle East, Asia and Eastern Europe. It seems like the armies sustained by just the diet of yogurt.

In the modern era, yogurt is produced largely because of the growing studies showing that the food has several health benefits. By adding bacterial cultures of Lactobacillus bulgaricus or Streptococcus thermophilus to milk and fermenting it, yogurt is produced. Yogurt is actually the transformation of lactose, the milk’s sugar, into lactic acid. The lactic acid of yogurt gives it its distinctive tangy flavor and its pudding-like texture.

Yogurt is rich in iodine, calcium, phosphorus, zinc and molybdenum. It is also rich in vitamin B2, B5 and B12. These vitamin and minerals are enough to support the health of the human body. Below are some of the health benefits that can be received from eating high amounts of yogurt:

1. It helps shed off belly fat

   A study was conducted on 16 men and women classified as obese. They were given low calorie diet with a portion of yogurt for each meal. After three months, the subjects lost an average of 61 percent fats and their abdominal fats have decreased by 81 percent. The resulting percentage was compared with subjects who are also classified as obese and were given the same amount of diet yet without dairy products or calcium-rich foods. The 16 men and women who had a calcium-rich diet made of yogurt did not only lose fats, especially around their belly, but they were also able to retain more muscle tissues than those who do not have any yogurt in their diet. The rationale behind the results is still under investigation. But it may be due to the mechanism of calcium that disables the storage of fats into the fat cells, which can eventually burn more cells to produce more energy.

2. It helps with digestion

   If the digestive system is protected from harm, then healthy digestion is expected. Yogurt has shown to be effective in providing healthy digestion due to its capacity to protect the stomach and intestines from developing ulcers. The major cause of gastric ulcers is the Helicobacter pylori bacteria. Yogurt has the capacity to shut off this type of bacteria, based on the study of 48 volunteers who are infected of H. pylori and advised to take yogurt with Lactobacillus acidophilus and Bifidibacterium lactis. Furthermore, it showed that by regularly taking yogurt, the risk of developing colorectal cancer is reduced.

3. It contains essential vitamins

   Yogurt is rich in vitamin B2, B5 and B12. A cup of yogurt has 30.5 percent of the required daily value for vitamin B2, or riboflavin. 22.8 percent of the required daily value for vitamin B5, or pantothenic acid may be received from yogurt, while 14.5 percent of vitamin B12’s, or cobalamin, daily value may be taken from a cup or 245 grams of yogurt. Vitamin B12 can support in the production of red blood cells, therefore it prevents the body from developing anemia. It also assists in the proper development of nerve cells as well as metabolizes the major nutrients of the body – proteins, fats and carbohydrates. Pantothenic acid is essential in turning carbohydrates into energy utilized by the body; this is also true for fats. It can also support the health of the adrenal glands, therefore, improving the body’s ability to respond to stress. Lastly, vitamin B2 assists in protecting the cells from the damage caused by oxidation. And it maintains the body’s supply of all vitamins Bs.

4. It decreases the risk of osteoporosis

   Calcium has been traditionally implicated with bone’s health. Yogurt is rich in calcium. A cup of yogurt contains 44.8 percent of the required daily value of calcium. But it is not only calcium that is friendly to the bones. Yogurt and food products related to it are actually rich in lactoferrin. Lactoferrin is a protein that has strong affinity to iron, and its function is to enhance the growth and the action of the cells that build the bones, called osteoblasts. Aside from building bones, lactoferrin also decreases the rate on how the cells die by approximately 60 percent. Moreover, it decreases the rate on how the osteoclasts are formed; osteoclasts are cells responsible for the disintegration of the bones. Added to this is the capacity of lactoferrin to increase chondrocytes’ proliferation; chondrocytes are the cells responsible for cartilage build-up. All these indicate that for those with risk in developing osteoporosis,

5. It helps prevent yeast infections

   Studies were made regarding the capacity of yogurt to fight and prevent bacterial and yeast infections. According to the result of the studies, probiotic-rich foods, specifically yogurt, can strengthen the ability of the body to protect itself from infections caused by either yeasts or bacteria. This is due to lactobacillus casei, which can help in improving the response of the immune system. In another study, women who are frequently diagnosed with vaginal yeast infection are encouraged to include 8 ounce of yogurt in their daily diet for a span of 6 months. The study showed that after six months, the decrease in the infection of these women is threefold. Yogurt works on the body’s first line of defense, the cellular immunity. By boosting its function, the body is protected from viruses, parasites and yeasts.

6. It provides the body with energy

   Only 8 percent of the daily calorie needs, or 154 calories, may be received from a cup of yogurt. But yogurt is still considered as a high energy food. The reasons are plenty. First, yogurt contains tyrosine, an amino acid that converts into dopamine and adrenaline. Dopamine and adrenaline are neurotransmitters that stimulate the body. High quality protein may also be received from calcium; protein helps maintain the health of the organs and muscles. With over one-fourth of the required daily value for protein may be received from yogurt, it is enough to help boost the energy levels of a person.

Sources
healthbenefitsofyogurt.com
essortment.com
health.learninginfo.org
whfoods.com