Dietician
Natural yogurt has been enjoying the opinion of one of the healthiest dairy products for years. Its popularity is not only due to the rich taste, but above all from the numerous health benefits it offers. As a source of valuable probiotics, protein and vitamins, it is an excellent element of a balanced diet. Regular consumption of natural yogurt can support the functioning of the digestive system, strengthen immunity and have a positive effect on bone health. However, it is worth taking a closer look at why natural yogurt is so beneficial to our health and what exactly contains its composition.
Natural yogurt - health benefits and properties that are worth getting to know
Natural yogurt is one of the most recommended products in a balanced diet, both by dietitians and doctors. What makes this simple product so many health benefits? First of all, it is a source of probiotics, protein and calcium, which makes it particularly valuable to the digestive system, skeletal and general health. Natural yogurt contains live bacterial cultures that help in regulating the intestinal microflora. This is an important element in maintaining the health of the digestive system. Intestinal microbiota disorders can lead to digestive problems such as irritable bowel syndrome or absorption disorders. Regular consumption of yogurt supports digestive processes, improves the absorption of nutrients and supports intestinal health. Thanks to the calcium content, yogurt supports bone health, which is especially important for the elderly, menopause women and children in the intensive growth phase. It is also worth adding that yogurt is a more easily absorbable source of calcium than other dairy products, because the presence of probiotics helps in its absorption. Another benefit is that natural yogurt can support the functions of the immune system. Probiotics contained in it stimulate the immune system, helping in the fight against pathogens, which is important especially during periods of weakened immunity, such as autumn and winter. To sum up, the most important health benefits of natural yogurt are:- Digesting support thanks to probiotics.
- Improving bone health through high calcium content.
- Strengthening the immune system.
- Adjusting blood sugar levels (thanks to the low glycemic index)
Nutritional values of natural yogurt - ingredients provided and their role
Natural yogurt is not only a source of probiotics, but also a wealth of other important nutrients. It is worth looking at what exactly is in this product and how it affects our health.- Protein - Natural yogurt is a rich source of protein, which is necessary for the structure and regeneration of tissues. Seerial protein is particularly valuable, which is easily absorbed and provides all the necessary amino acids. Protein is an important ingredient for physically active people, supports muscle regeneration and affects the feeling of satiety.
- Calcium - As already mentioned, calcium is a mineral important for bone and teeth health. Eating natural yogurt can help prevent osteoporosis, especially in the elderly and women after menopause, which are more exposed to reduced bone density.
- Probiotics - Live bacterial cultures, such as Lactobacillus and Bifidobacterium, are extremely beneficial to the intestinal health. They help maintain the balance of intestinal microflora, which has a positive effect on digestion, absorption of nutrients and the functioning of the immune system.
- B group vitamins - Natural yogurt contains vitamins B2 (riboflavin) and B12, which are necessary for the production of energy, skin health and the functioning of the nervous system.
- Fats - Natural yogurt can contain different amounts of fat, depending on the product. Versions with full fat content provide essential fatty acids that are important for the functioning of the brain and heart health.
Is natural yogurt healthy? Discover its positive effect on the body
Definitely yes, natural yogurt is healthy! Numerous studies indicate its positive impact on various aspects of health, and the benefits of regular consumption of this product are wide. First of all, natural yogurt supports digestion and contributes to improving intestinal health, which has a direct impact on the overall health of the body. It is also worth noting that natural yogurt can be support for people with lactose intolerance. Although yogurt is a dairy product, it contains less lactose than fresh milk, because during fermentation bacteria break down this milk sugar. For people who have mild lactose intolerance, natural yogurt consumption can be a better choice than other dairy products. Natural yogurt also supports heart health. Versions of low-fat yogurt can help reduce LDL cholesterol (so-called "bad" cholesterol), which reduces the risk of cardiovascular disease.Natural yogurt - what can it help? Various health benefits
Natural yogurt, thanks to the richness of nutrients, supports many aspects of health. Here are some examples:- Intestinal health - Probiotics contained in yogurt support a healthy intestinal microflora, which helps in the treatment of constipation, diarrhea and irritable bowel syndrome.
- Strengthening immunity - probiotics stimulate the immune system, helping the body to fight infections.
- Weight control - Thanks to the high content of protein, natural yogurt helps to maintain the feeling of satiety, which promotes control of appetite and weight.
- Bone health - Calcium contained in yogurt supports bone health, helping to prevent osteoporosis.
- Improving skin health - Probiotics can support skin health by reducing acne symptoms and improving skin hydration.
The composition of natural yogurt - what ingredients are in its composition?
Natural yogurt is a product with a simple composition, which is one of its greatest advantages. Typical ingredients are:- Milk - full or degreased, depending on the product.
- Milk bacteria cultures - Lactobacillus Bulgaricus, Streptococcus Thermophilus, and sometimes additional probiotic strains.
- Trace amounts of lactose - As a result of fermentation, the lactose level is significantly reduced.
How to choose the best natural yogurt?
When choosing the best natural yogurt, it is worth paying attention to several issues. First of all, it should have a short and simple composition, preferably limited to milk and live bacterial cultures. It is important to avoid products that contain additives such as sugar, artificial substances or preservatives, because they can reduce the nutritional value of yogurt. The presence of probiotics is also an important element - it is worth checking whether the label lists specific strains of bacteria that support intestinal health and overall body resistance.Summary
Natural yogurt is a product with numerous health properties that provides important nutrients such as protein, calcium and probiotics. Regular consumption of yogurt supports intestine, bone, immunity and helps in weight control. It is worth choosing products with a simple composition, without unnecessary add -ons, to get as much benefit as possible.Sources
Marco, M. L., Sanders, M. E., Gänzle, M., et al. (2021). The International Scientific Association for Probiotics and Prebiotics (ISAPP) Consensus Statement on Fermented Foods. Nature reviews Gastroenterology & Hepatology, 18 (4), 196-208. https://doi.org/10.1038/s41575-020-00390-5 El-Abbadi, N. H., Dao, M. C., Meydani, S. N. (2014). Yogurt: Role in Healthy and Active Aging. The American Journal of Clinical Nutrition, 99 (5), 1263S-1270S. https://doi.org/10.3945/ajcn.113.071654 Rizzoli, R. (2014). Nutritional influence on bone: roles of gut microbiota. Aging Clinical and Experimental Research, 26 (1), 1-9. https://doi.org/10.1007/s40520-013-0148-6 Guarner, F., Malagelda, J. R. (2003). Gut Flora in Health and Disease. The Lancet, 361 (9356), 512-519. https://doi.org/10.1016/s0140-6736(03)12489-0
Dietician
Karolina Dobrowolska-Zrałka
doktor nauk medycznych i nauki o zdrowiu, dietetyk kliniczny Absolwentka studiów I i II stopnia na kierunku dietetyka oraz doktorantka w Szkole Doktorskiej Uniwersytetu Medycznego we Wrocławiu
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