Top 12 Health Benefits of Yoghurt

Yoghurt – a cultured dairy product that has been delighting our taste buds and providing nourishment for over 7,000 years. ^[1]

Be it its creamy texture or its refreshing flavour, it is a versatile food that keeps on attracting millions each day for its brilliant health benefits. 

A mere scan of the superstore’s shelf today will give you options like regular yoghurt, Greek, probiotics, and whatnot. 

Although it has been used for centuries due to its immense health benefits, studies are recently being done to prove these yoghurt benefits.  

So, if you too have made the decision of including it in your diet, smile and be proud. 

And if you haven’t yet, read this article to learn about the many benefits that come with eating yoghurt. 

A brief on  and its nutritional value

Yoghurt, simply put, is a dairy product that is cultured and made by fermenting milk using different but specific types of bacteria. 

When these bacteria are introduced to lukewarm milk (which is a haven for their growth), they convert the lactose found in milk into lactic acid. 

This very acid is the reason behind its tangy taste and thick texture. Typically, two strains of bacteria are used to make yoghurt:

• Lactobacillus bulgaricus
• Streptococcus thermophiles. 

Many people confuse curd with yoghurt. Know that there is a slight difference that put these dairy siblings apart. 

When it comes to curd, the making process remains the same, but the bacteria differ. While making curd, Lactobacillus acidophilus and other bacterial strains are added to warm milk. 

Now, to give you an idea of what nutrition you get from eating yoghurt, here is an insight.

Greek  (Non-Fat) – 100 grams Nutritional Value^[2]

Where curd is usually made in a single way, you’ll find varieties of yoghurt in the market. Here are a few common types:

• Regular : Simple milk cultured with live bacteria strains.
• Greek : It is made thicker and creamier in texture by removing whey from it.
• Icelandic : Similar to Greek but has a milder flavour and even thicker texture.
• Probiotic : Rich in additional strains of good bacteria than regular yoghurt.
• Non-dairy : Made using non-dairy milk such as soy milk, coconut milk, almond milk etc. Best for people with lactose intolerance. 

Health Benefits of Yoghurt

Although it is known for being an excellent source of probiotics, it is not limited to them alone. Our ancestors did not know about any such thing as probiotics, but they surely observed the many health benefits yoghurt brought to them – the reason we still cherish it today even after so many years. 

Whether you prefer Greek yoghurt, Icelandic, or plain old regular yoghurt, there’s no denying that this humble food is a nutritional powerhouse. 

So, here are the study-based proven benefits that come with yoghurt:

1. A blessing for your guts

We all remember the dreadful time when nothing in the world seems as painful as a stomach – the intestines feel as if they’ve been tightly wrung, twisted, and knotted. 

A happy tummy is a wealthy tummy. We all get to walk through the office, talk to colleagues, run, sleep, and eat, all with a joyful face and body at ease. But when it aches, it just pulls all the joy out of life.

The main reason why our stomachs hurt is indigestion. And the main reason behind indigestion is the smaller number of soldiers in the army of good gut bacteria. 

Our intestines have good bacteria and bad bacteria living inside. The good gut bacteria perform several tasks such as aiding food digestion, producing and converting several vitamins, and fighting bad bacteria. The greater their army, the healthier our guts. 

One way to increase their size is to consume probiotics, which are several microorganisms that are considered helpful for our guts.

Yoghurt is a rich source of probiotics. Its regular intake is proven to be helpful in enhancing digestion and overall lifestyle. To add extra horsepower to its positive impact, try going for probiotic yoghurt. ^[3]

2. Provides a boost to immunity

After the scare that Covid left us with, we all want to have stronger immunity. A stronger immune system helps us fight off harmful bacteria and viruses. But it is not something that we can buy from online websites and eat. 

It is something that comes after making the right lifestyle changes. One of these changes is to have a good diet that is rich in protein, vitamins, minerals, antioxidants, good fat, and probiotics of course. 

Yoghurt is rich in several vitamins and minerals such as Vitamin B, Vitamin D, zinc, selenium, magnesium, calcium, potassium, etc. These vitamins and trace minerals have been linked to a boost in immunity.  ^{[4][5][6] [7]}

Try to include yoghurt into your diet’s palette on a regular basis to see the changes yourself. 

3. Helps in muscle building, repairing, and functioning

Among the three macronutrients that our body uses (fat, carbs, and protein), protein is considered to be vital. Don’t think that it is only meant to give you those Hercules-like muscles. 

Protein, apart from building muscles, is a building block for bones, skin, and other tissues. And if you think this is all, then know that it also helps in the production of several enzymes, hormones, and other molecules. 

Simply put, without these, you might start feeling sluggish, sick, weird, and whatnot.  Yoghurt helps you avoid all these issues.

With nearly 10 grams of protein, yoghurt makes for a rich source of protein. And know that we are speaking about the Greek yoghurt protein content. 

You may easily find yoghurt’s protein-rich varieties too in the market. These varieties hold more than 10 grams of protein per 100 grams of yoghurt. 

4. Strengthens bones

Bones are the very support structure of our bodies. These are like the steel or iron skeleton of a building. The weaker our bones are, the harder it becomes for us to run, walk, or even stand properly. 

Now,  is rich in calcium and has some vitamin D. Both these nutrients are vital to bone health. Where calcium is the main component of bone, vitamin D helps us absorb calcium and phosphorous from food. 

These both are necessary for stronger bones, and these both are found in yoghurt. Its regular intake helps increase bone mass density and enhances physical functions to lead a healthy obstruction-less life as you age. ^[8]

So, apart from taking enough sunshine, eat a bowl of healthy yoghurt every day. 

5. Might be healthy for your heart

You can live without one of your kidneys, but not without your heart. It is the engine of our body and keeps the blood flowing through. But today, more and more people suffer from heart issues. This impacts their lifestyles and stops them from cherishing the core beauty of life. 

The good news is that you don’t have to punish your craving to help your heart. The creamy and delicious yoghurt has been found to be healthy for the human heart. Contrary to what was thought before, dairy products (including yoghurt) do not negatively impact our hearts. In fact, they may even bless us with healthy hearts. ^[9]

6. Eases down blood pressure

That feeling of fatigue, dizziness, and shortness of breath is something that we all wince from. This is what high blood pressure brings to our lives. We fail to perform daily tasks and enjoy activities that we once loved. 

But high blood pressure is not irreversible. A few dietary changes can bring us all back on that smooth and joyful track of our lives. One of these changes is to eat healthy yoghurt.

Yoghurt not only helps lower blood pressure, but it also heightens the joy in our lives. Here is how it does it:

• Its high-quality protein throws away the bad cholesterol in our body
• The probiotics in yoghurt nourish our guts, which further lowers the inflammation in our bodies. And as we know, inflammation is truly damaging to our blood vessels
• Also, this delicacy is rich in potassium, which is therapeutic to our brains ^[10][11]

7. A wonderful weight-management recipe

Many people think that eating dairy products adds layers and layers of fat to their bodies. However, in actuality, you can get benefits from them. 

Yoghurt is that dairy product which can help you manage your weight and get that dreamy figure back. 

First of all, the high-quality protein found in yoghurt can make you feel satiated for longer. This will stop you from opening your fridge now and then for unhealthy snacking. 

Also, the good bacteria found in yoghurt help in digestion. This enhanced digestion and increased metabolism make your body efficient at dealing with energy. 

Just one thing to take note of: please don’t add sugar or something delicious-but-calorie-dense to your cup of yoghurt. Otherwise, it will seem like a person digging the Earth and throwing the soil back into the same hole. 

8. A boon for mental health

Indeed, when you eat something delicious, your brain rises in a trance. But yoghurt helps your brain in ways other than this too. A study done on probiotics found them to be helpful in anxiety and depression. ^[12]

And from this, we all can also infer that probiotics help in staying mentally young for longer. This is because a sad brain has been linked to increased memory issues in the longer run. ^[13]

9. Reduces inflammation 

Inflammation, although a response of the human body against harmful things, can become brutal upon becoming chronic. It can lead to issues like joint pain, weight gain, etc. Now, you should avoid all these tragic things. And what better way to avoid them than eating yoghurt?

The probiotics and polyphenols found in yoghurt help keep this inflammation under check. This leaves you with a flexible body that can move, hop, or laugh anytime. Just one thing: know that the amount of probiotics and polyphenols can vary depending upon the type of yoghurt and its brand. ^[14]

10. Source of numerous nutrients

Nutrients are vital to our bodies’ functions; they help us walk well, eat joyfully, talk, play, listen, swim, and do everything that we dream of doing in a normal life. An adequate intake of all the essential nutrients has been linked to longevity. It is one of the secrets of Japan’s Ogimi village’s natives, who are the longest-living in the world.

Yoghurt, rich in probiotics, is also rich in several vitamins and minerals that we’ve revealed above. These nutrients support healthy body functions, strengthen immunity, and lead us well through life. Also, you may easily find some yoghurts that get enhanced with added vitamins and minerals.

11. Sound and super for the skin

You surely might have heard of curd being healthy for hair, but yoghurt? And that too for skin? Well, yes. The lactic acid found in yoghurt is a natural exfoliant that unclogs pores and removes dead skin cells. 

Consequently, you get smoother skin and complexion. But how do you use yoghurt for skin health? Here are 4 excellent ways:

• Use it as a face mask: Mix yoghurt with honey, organic turmeric, and oatmeal. Apply this mixture on your face, leave it for 15-20 minutes, and rinse it off.
• Use it as a moisturizer: You may simply use Greek yoghurt or any yoghurt on your skin to moisturize it. Apply, leave for a few minutes, and then rinse.
• Create an exfoliant: Mix sugar, salt, and yoghurt to create a natural exfoliating scrub. Massage in a circular motion for a few minutes and then rinse.
• Apply on the sunburn: You may also apply it on your sunburned area to help soothe and hydrate it.^[15]

12. An excellent cooking ingredient

Whenever there is a talk about India, its vast and lip-smacking cuisine gets discussed too. It is a complex table that uses thousands of ingredients, and yoghurt is one of those. 

Not only can yoghurt be eaten raw but you can also make curries and other delectable dishes using it. If you are falling under the scorching summer spell, turn yoghurt into a body-cooling lassi; if you are in the mood for something tangy, make Kadhi; or why not make spicy chicken tikka masala, shahi paneer, dahi bhalla, dal makhani, and whatnot? 

Conclusion

Considering the rising health issues due to falling lifestyle quality, people are looking for more and more ways to maintain their health. Yoghurt serves as an excellent addition to the diet. Not only it adds delicious flavours to your day, but it also adds numerous health benefits to your life.

Be it its ability to improve your gut health through its probiotics, or its blood-pressure-lowering effect, the yoghurt never disappoints.

However, precautions must be taken when using yoghurt for purposes other than eating. When applying on skin or other areas, do a patch test first to look for reactions.

So, what are you waiting for? Buy Greek yoghurt or any other sort today and make your life richer, healthier, and creamier. 

FAQs