Yogurt is a classic dairy product that many people like having as part of their morning. No one can say no to eating a bowl of creamy, fresh yogurt that’s high in protein. This dairy product is ubiquitous and can be incorporated into food in several ways, including fruits, smoothies, and meals.
Yogurt adds a touch to your daily breakfast, and yogurt on your pancakes turns it into a more nutritious meal. Yogurt is produced from milk and is high in vitamins B2 and B12, magnesium, calcium, and potassium, among other nutrients. It’s nutritious and wholesome, and eating it every day may help with various health issues.
Here are some health benefits of eating yogurt first thing in the morning, either for breakfast or as a snack.
It’s High in Essential Nutrients
Yogurt contains a small amount of practically every vitamin your body requires. It’s well-known for having a high calcium content, which is essential for strong teeth and bones. One cup offers 49% of your recommended daily requirements. It’s also abundant in B vitamins, including B12 and riboflavin, which may help prevent heart disease and particular neural tube birth abnormalities.
One cup also offers 38% of your daily phosphorus, 18% of your daily potassium, and 12% of your daily magnesium needs. These minerals are necessary for several biological processes, including blood pressure regulation, metabolism, and bone health.
Vitamin D is one component that yogurt doesn’t quite naturally have, but it’s frequently supplemented with it. Vitamin D is beneficial for your bones and immune system, and it may help you avoid ailments like depression and heart disease.
Could Help You Lose Weight
Yogurt includes several characteristics that may aid with weight loss. For starters, it’s heavy in protein, which, when combined with calcium, raises levels of appetite-suppressing hormones such as peptide YY and GLP-1. Furthermore, various studies have linked yogurt consumption to decreased body fat percentage, waist circumference, and body weight.
It’s a Good Source of Protein
With roughly 12 grams of protein per 7 ounces, yogurt is an excellent source of protein (200 grams). Protein has been demonstrated to aid metabolism by raising the number of calories you burn or your daily energy expenditure.
Saturated fat was once linked to heart disease, but new research suggests that this is no longer the case. Despite this, low-fat and fat-free yogurt remains popular.
Protein is also crucial for appetite control since it boosts the production of hormones that signal fullness. It may naturally reduce your overall calorie consumption, which is excellent for weight loss.
If you consume Greek yogurt, a very thick version that has been strained, the fullness-promoting effects of yogurt are much more substantial. It has 22 grams of protein per 7 ounces, more than ordinary yogurt (200 grams). Greek yogurt has been demonstrated to significantly impact appetite management and hunger delay than standard yogurt with less protein.
Can Potentially Boost Your Immune System
Regularly eating yogurt, especially if it contains probiotics, can help to improve your immune system and minimize your chances of getting sick. Probiotics have been demonstrated to lower inflammation, which has been associated with various health issues, including viral infections and gut problems. According to studies, probiotics have been shown to help lessen the occurrence, length, and magnitude of the common cold in some cases.
Furthermore, the immune-boosting qualities of yogurt are attributed in part to the trace minerals magnesium, selenium, and zinc, which are renowned for their role in immune system function. Yogurts enhanced with vitamin D may help your immune system even more. Vitamin D has been researched to see if it can help prevent infections like flu and the common cold.
Possibly Beneficial to Heart Health
One of the causes for the debate regarding yogurt’s healthiness is its fat level. It’s primarily saturated fat, with a minor quantity of monounsaturated fatty acids thrown in for good measure. Saturated fat was once linked to heart disease, but new research suggests that this is no longer the case.
There is no definitive proof that the fat in yogurt is unhealthy. It may be beneficial to heart health.
According to several studies, consuming saturated fat from whole-milk products raises “good” HDL cholesterol, which may help to safeguard heart health. Yogurt consumption has also been linked to a lower risk of heart disease in other studies.
Furthermore, dairy products such as yogurt have been demonstrated to aid in the reduction of high blood pressure, which is a crucial risk factor for heart disease. Those who have previously been diagnosed with high blood pressure appear to be the most affected.
Some Varieties May Help With Digestion
Some yogurts have live bacteria, or probiotics, introduced after pasteurization or were part of the starter culture. When ingested, these may help with digestion. Many yogurts have been pasteurized, a heat treatment that eliminates the beneficial bacteria.
Look for yogurt that holds live, active cultures, indicated on the label, to ensure that it contains potent probiotics.
Irritable bowel syndrome (IBS) is a common disorder that affects the colon, and some probiotics found in yogurts, like Lactobacillus and Bifidobacteria, have been shown to alleviate the uncomfortable symptoms.
May Help to Prevent Osteoporosis
Yogurt provides potassium, calcium, phosphorus, protein, and, in some cases, vitamin D, which are all critical elements for bone health. These vitamins and minerals are particularly beneficial in preventing osteoporosis, a disorder marked by bone thinning. It’s a common occurrence among the elderly.
Osteoporosis is characterized by an increased risk of bone fractures and reduced bone density. However, studies show that eating at least three servings of dairy foods every day, such as yogurt, can help maintain bone mass and strength.