Benefits of Yogurt:
Being a nutrient-rich food and a fermented milk product, yogurt contributes to meeting the daily intake recommendations for macronutrients and micronutrients. As well as to reduce possible health risks in vulnerable groups. That is why we will talk about the benefits of Yogurt. Keep reading us.
combat constipation
Constipation is a very uncomfortable and common health problem, however, yogurt is a good option to combat it. Research found that the bifidobacilli and lactobacilli present in this food, in addition to reestablishing the balance of the intestinal flora, favor the transit and excretion of feces.
prevents colds
According to a study from the University of Vienna, women who ate a serving of yogurt a day had more active and stronger T cells, which fight disease and infection.
The healthy bacteria found in yogurt help send signals to immune-stimulating cells to fight harmful viruses or bacteria.
Allergy sufferers, who normally have low levels of T cells, can lessen their symptoms by adding yogurt to their diets. In a study published in the Journal of Nutrition, people who ate one serving a day had fewer symptoms than those who ate nothing.
weight management
Yogurt consumption could also play a role in body weight control and energy homeostasis, as cohort analyzes have shown that people who consume yogurt regularly gain less weight over time than people who consume it.
Skin
You do not need to spend a lot of money on dermatological treatments. Yogurt contains lactic acid, which can help exfoliate the upper layers of the epidermis, lighten blemishes and discolorations, and even reduce wrinkles.
Immune system
Yogurt strengthens the immune system, this is also due to its probiotic content, as they strengthen the immune system and reduce the probability of contracting an illness. In addition, it also has anti-inflammatory properties.
Stabilizes the intestinal flora
The bacteria in yogurt convert regular milk sugar, also known as lactose, into lactic acid. It also prevents the growth of harmful bacteria in the intestine, which usually come from the breakdown of ingested food. For that reason, it helps fight constipation and diarrhea.
Cardiovascular health
Improves cardiovascular health thanks to its high concentration of monounsaturated fats that provide positive values for «good» cholesterol (HDL). In addition, it collaborates in the reduction of blood pressure.
Contains vitamins and minerals
Yogurt is an excellent source of very important nutrients for health, such as potassium, phosphorus, vitamins A, B6 and B12, folic acid and niacin. It contains 10 times more folic acid than the milk used in its production, due to the activity of the bacteria involved in fermentation. It contains more than 100 million live bacteria that have a large amount of B vitamins, helping to fight infections in the digestive system.
High biological value protein source
Its proteins are nutritionally of better quality than those of vegetable origin, very interesting in the diet of young children to strengthen their growth or in the elderly, to avoid the loss of muscle mass and pressure ulcers.
lowers cholesterol
Probiotics have a significant amount of plant sterols, substances that help keep cholesterol at healthy levels. It is believed that this would be possible since they work as a kind of filter, which prevents cholesterol from mixing with the blood.
Omega 3
Another benefit of yogurt is that it has a not inconsiderable source of omega 3. Although they do not have the concentration of oily fish or other foods, it is a great option for those who have decided to follow a vegetarian diet.
Prevents vaginal infections
The consumption of natural yogurt is an alternative treatment to prevent and eliminate infections of the female intimate area. Its live cultures inhibit the proliferation of fungi such as candida, for example. Although its consumption should always be complemented with an adequate hygiene routine.
Lactobacilli, a type of bacteria present in the ferment:
On the one hand, they regulate the vaginal flora.
On the other hand, they create a protective barrier against yeasts and bacteria.
protein
The next benefit of yogurt is its high protein content, providing a great supply of energy for the body. Likewise, proteins are active agents in the regulation of appetite, since they increase the production of hormones that indicate fullness. Of course, proteins are one of the bases of food and the main fuel for our muscles.
Diabetes
A daily cup of yogurt can reduce the risk of type 2 diabetes, is what the results of a study carried out at Harvard University suggest.
The research was based on information from the diets followed by more than 200,000 health professionals.
Scientists followed the diet of these people for 30 years, finding that those who had included a serving of yogurt in their daily diet had an 18% lower risk of developing type 2 diabetes.
Helps prevent cancer
Plain yogurt also helps reduce the amount of nitrites in the body, which are responsible for the formation of nitrosamines. Nitrosamines may increase the risk of cancer. Therefore, the consumption of yogurt protects the body and decreases the chances of developing cancer.
Homemade Yogurt:
Ingredients:
- 1 plain yogurt
- 1 liter of whole milk
- Stevia to sweeten
Preparation:
Put the milk in a saucepan and heat until it comes to a boil, as soon as it boils, turn off the heat and remove the saucepan so that it cools down a bit, more or less at 45ºC, you can try inserting a finger, it should be hot but bearable . Add the yogurt (if you add it when the milk is very hot, the bacteria would die and the yogurt would not be made) and the stevia, mix and cover. Then you must let it rest for 12 hours (stir from time to time) at 25ºC. If it is not hot in your house, you can preheat the oven and leave the mixture inside. Once this time has passed, the milk will have fermented and the yogurt will be ready for you to enjoy.