They are all the same?
Currently we have a wide variety for all tastes and needs, natural, skim, fruit, Greek and Bulgarian or kefir. Nutritionists clarify that in all types the number of live microorganisms, Calcium and proteins are comparable, it should only be verified that they do not have added sugar and that they contain active bacteria.
Versatile in the kitchen
Yogurt is an ingredient that can be incorporated into both savory and sweet dishes, hot or cold, and even its natural version can replace dressings, mayonnaises or high-fat sauces for pasta, meat or salads. At dessert time, it can be accompanied with whole or beaten fruit or as an ingredient in homemade cakes or biscuits.
Why should I consume it?
It is an excellent source of protein and essential nutrients, such as calcium, potassium, and magnesium. It also contains healthy bacteria, called probiotics. In each gram there are more than a million colonies of living microorganisms, which, when ingested, can survive stomach acids and reach the intestine intact to protect it and provide other benefits:
1. Source of calcium
Calcium is one of the most important minerals for the human body since it helps to form and maintain healthy teeth and bones. Many foods contain it, but yogurt has a more digestible protein than milk because it has much less lactose, and it has a high bioavailability, that is, it is better absorbed in the body.
2. Strengthen defenses
Probiotics are living microorganisms that, ingested in sufficient quantities, protect us from certain diseases, since they stimulate the production of immunoglobulins A, plasma cells and lymphocytes, responsible for the defense of the organism. Some studies found that yogurt would be a great ally against common cold and other viral infections.
3. Friend of the intestine
Probiotics are also responsible for eliminating harmful substances from the intestines, such as toxins and germs, preventing them from accumulating and damaging the intestines or other organs. Thanks to this activity, good health and functioning of the digestive system would be maintained.
4. Fight constipation
Constipation is a very uncomfortable and common health problem, however, yogurt is a good option to combat it. The research found that the bifidobacilli and lactobacilli present in this food, in addition to re-establishing the balance of the intestinal flora, favor the transit and excretion of feces.
5. Ally against cancer
People who consume yogurt are believed to have a much lower risk of cancer than those who do not. This is because the probiotics in yogurt would have anticarcinogenic activity, capable of inhibiting the formation of abnormal tissue masses, favoring stimulation of the immune system.
6. To lose weight
In addition to being a low-calorie snack, yogurt's high calcium content is linked to weight loss by preventing fat storage and activating metabolism. Different studies found significant differences in weight reduction between obese participants who consumed yogurt and those who did not and ate a normal diet.
7. Fight High Blood Pressure
The rich calcium, potassium and magnesium content of yogurt helps to excrete excess sodium in the diet, associated with problems of high blood pressure or hypertension. Some specialists assure that this benefit could be seen consuming at least a portion every two or three days.
8. Lower cholesterol
Probiotics have a significant amount of plant sterols, substances that help keep cholesterol at healthy levels. This is believed to be possible since they function as a kind of filter, which prevents cholesterol from mixing with the blood.
9. For healthy skin
This food does not offer great benefits only at the nutritional level but also allows the possibility of making masks and creams to nourish, protect, and beautify the body or face. Due to its high lactic acid content, it retains skin moisture, in addition, favors its regeneration and has exfoliating properties.
More benefits
Although more studies to corroborate these benefits are still needed, yogurt probiotics have been linked to improved absorption of protein, fat, calcium, and phosphorus. They may also help overcome lactose intolerance and restore the gastrointestinal flora after antibiotic therapy.
Sources:
US National Library of Medicine USA, US Department of Agriculture USA, National Institutes of Health, Natural Medicines, PubMed.
