Yogurt is one of those foods that can be eaten in a variety of ways at any time of the day! You can eat it for lunch, breakfast, or a snack. You can eat it plain, with granola, fruit, or even put it into a shake. Not only are the possibilities with yogurt endless, but so are its health benefits! Let’s talk about five of the most impactful benefits yogurt can have on your body!
- High in Nutrients: Yogurt is a good food choice because of its high nutrient content. It is a source of calcium, potassium, protein, and vitamin B12. These nutrients and minerals are important for overall health and energy. The calcium in yogurt is beneficial for bone strength, the protein aids in quicker recovery from injury or soreness, and potassium aids in fluid balance and metabolism.
- Good for gut health: Yogurt is known for containing probiotics, which are bacteria or yeasts that have a positive impact on overall health. Probiotics are known to strengthen and improve the health of the digestive tract. Yogurt naturally contains probiotics and some brands even add more, so “good” bacteria can enter your gut, creating a healthy internal flora, which enhances your body’s ability to fight off infections more efficiently. Read our article on the health benefits of probiotics for more information!
- Boost Immune System: Yogurt has a positive effect on the immune system that is directly related to the probiotics in them. These probiotics stimulate the immune system & because there are already “good” bacteria in your body, it strengthens your body to be able to fight off infections.
- Reduces allergy symptoms: The consumption of probiotics and helpful bacteria reduces the number of antibodies produced in response to an allergic reaction. In a more general sense, probiotics help balance the immune system so allergy symptoms are more regulated/mild.
- Reduces risk for osteoporosis: Since yogurt is high in calcium and vitamin D, it aids in building bone strength. Calcium directly enhances bone health and vitamin D increases the absorption of calcium into the body. Combined, the bones become stronger with minerals and are less likely to fracture or break. Therefore, one of the major benefits of eating yogurt is the reduction in the risk of developing osteoporosis.
- Benefits heart health: Yogurt has also been seen to lower blood pressure, cholesterol, and overall heart health in the body. In a study by the Nurse’ Health Study, hypertensive female participants who consumed 2 or more yogurt servings per week were found to have a 17% lower cardiovascular risk compared to those with 1 or less yogurt serving/month. Additionally, the same study performed by the Health Professionals Follow-up Study found that hypertensive men were found to have a 21% lower cardiovascular risk. These findings show that regular yogurt consumption has positive effects with regard to heart health.
- Promotes weight management: Yogurt can be used to enhance weight loss or weight management. The reasoning behind this is because of its high protein content, which is a filling nutrient. The combination of protein and calcium also activates the appetite suppressing hormones, allowing food intake to be controlled and lessened. In a study published in the European Journal of Nutrition, it was found that there was a general relationship between regular yogurt consumption within typical dietary patterns inversely related to the risk of obesity.
- Reduces risk of cancer: Yogurt naturally has anti-carcinogenic components and therefore is known to reduce the risk from cancer. Yogurt specifically protects the body from bladder, colon, and breast cancer! In a study performed by researchers from Harvard T.H. Chan School of Public Health in Boston, MA , it was found that men who consumed two or more servings a week of yogurt were 19% less likely to develop precancerous growths in the bowel than men with no yogurt consumption.
- Aids in muscle building: Yogurt can also help build muscle mass! Since yogurt has a high protein content, it easily functions as a muscle builder. Yogurt is especially helpful for building muscle because it is a complete protein, meaning it contains all of the essential amino acids.
- Source of energy: Yogurt can also be used as an energy booster or a pre-workout snack! Yogurt contains carbohydrates, specifically lactose, that is easily broken down and used for energy by the body. Yogurt contains carbohydrates but also includes protein- which slows the absorption of lactose down, allowing a longer energy source.
