Yogurt is a true "superfood" indeed, it is also known as sour milk is the result from the fermentation of milk. Yogurt is very much a a pro-biotic food which means food that contains plenty of beneficial bacteria.
The benefits of yogurt are immense!
Yogurt, often referred to as sour milk, is a true superfood. It results from the fermentation of milk, making it rich in beneficial bacteria, or probiotics. Research shows that yogurt offers many health benefits. And its history as a health food dates back centuries. In fact, E. Metchnikoff hypothesized a relationship between the longevity of certain populations and their consumption of fermented milk. For example, Yogurt and the Bulgarian mountain society.
Yogurt’s origins are ancient and somewhat unclear, but fermented dairy products have likely been consumed for thousands of years, since the domestication of cows. One of the earliest records of yogurt consumption comes from the Middle East during the times of Genghis Khan in the 13th century. His armies were sustained by a food similar to yogurt.
Yogurt and other fermented dairy products, such as kefir, have long been dietary staples in the Middle East, Asia, Russia, and Eastern Europe, including Bulgaria. The recognition of yogurt’s health benefits became apparent in Western Europe and North America in the 20th century, thanks to research by Dr. Elie Metchnikoff. He studied lactic acid-producing bacteria and suggested that the longevity of certain cultures, like the Bulgarians, was linked to their high yogurt consumption.
The nutrient-rich content of yogurt is why it should be a regular part of your diet. Yogurt contains B complex vitamins and higher levels of vitamins A and D than milk. It acts as a natural antibiotic, helping to prevent cancer and is beneficial for colds, upper respiratory complaints, high cholesterol, constipation, diarrhea, irritable bowel syndrome, arthritis, diverticulitis, gallstones, osteoporosis, kidney disorders, digestive tract cancers, thrush, hepatitis, and various skin complaints.
Yogurt is also an excellent source of calcium, phosphorus, protein, vitamin B2, iodine, vitamin B12, vitamin B5, zinc, potassium, and molybdenum. These nutrients alone qualify yogurt as a superfood, but its most significant aspect is the inclusion of live bacteria. Unlike milk, real yogurt contains probiotics, beneficial bacteria essential for your digestive system to process and benefit from other foods. The most common probiotic in yogurt is lactic acid bacteria, including Lactobacillus bulgaricus, Streptococcus thermophilus, and Lactobacillus casei.
For the best health benefits, use raw cow’s milk and add high-quality probiotics to your homemade yogurt. This method produces a superior product compared to store-bought equivalents.
Heres the link to make your own Yogurt – Yogurt Recipe
When buying yogurt, it’s crucial to choose products with “live active cultures” or “living cultures” on their labels. Some manufacturers pasteurize their yogurt, killing the beneficial lactic acid and good bacteria. Avoid yogurt with artificial sweeteners, colors, additives, and excessive sugars. Always check the expiry dates to ensure freshness. Opt for yogurt made from organic milk, which is widely available in various sizes, flavors, and varieties.
Store your yogurt in the refrigerator in its original container. If unopened, it will stay fresh for about one week past the expiration date.
Cow’s milk is one of the most allergenic foods. Although allergic reactions can occur to any food, cow’s milk allergy is common. The frequency of food allergies varies by region and can change with dietary and manufacturing practices. For example, corn allergies are more common in North and South America, while sesame seed allergies are rising in Canada, Japan, and Israel.
Yogurt made from cow’s milk can trigger allergic reactions even though the milk is fermented. If you have a cow’s milk allergy, you might also react to cow’s yogurt. Alternatives like sheep’s cheese or goat’s cheese, such as Feta, may be less problematic. Our article on Food Allergies expands further
Yogurt is recommended for those with lactose intolerance. Lactic acid bacteria in yogurt ferment lactose into glucose and galactose, stimulating lactase production in the digestive tract. So, those with lactose intolerance can generally eat yogurt safely, even full-cream yogurt, as it becomes defatted and soured, making it easier to digest.
Yogurt prevents the activity and growth of pathogenic bacteria causing diarrhea. Lactobacillus bulgaricus produces bulgarican, an antimicrobial that inhibits pathogenic organisms.
You can read more about treating constipation with yogurt here
Lactic acid in yogurt reduces or kills pathogenic bacteria, suppressing the production of harmful compounds like amin, phenol, skatol, and H2S. Lactic acid-producing bacteria in yogurt also produce antibiotics that inhibit pathogenic bacteria, making yogurt beneficial for treating stomach and intestinal injuries.
Research on rats shows that yogurt consumption can inhibit cancer cell growth. Bacteria involved in milk fermentation may transform pre-cancerous substances in the digestive tract, reducing cancer risk. Live cultures in yogurt, such as L. casei, may prevent cancer recurrences. Probiotics significantly boost the immune system and promote digestive regularity, helping to prevent cancer. Yogurt’s high calcium content also helps prevent various cancers, including bladder cancer.
Yogurt stimulates peristaltic movements in the digestive tract, improving digestion, absorption, and waste elimination. Probiotics in yogurt restore the balance of gut bacteria, alleviating abdominal pain, gas, and constipation.
A study in the American Journal of Clinical Nutrition found that yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis inhibits Helicobacter pylori, the bacterium responsible for most ulcers.
Adding a daily cup of probiotic yogurt to your diet can improve cholesterol levels. Yogurt inhibits cholesterol formation, lowering LDL (“bad” cholesterol) and raising HDL (“good” cholesterol). Studies show that probiotic yogurt significantly improves cholesterol profiles compared to conventional yogurt. Here’s our article on cholestrol lowering here
Yogurt boosts immune function by stimulating gamma interferon production. Gamma interferon helps white blood cells fight diseases. Probiotics in yogurt also increase the activity of natural killer cells that attack viruses and tumors.
Regularly eating yogurt is linked to increased life expectancy. Studies show that yogurt enhances immune response, particularly in the older generation. This increases their resistance to immune-related diseases.
Yogurt helps prevent vaginal yeast infections. Studies show a significant reduction in infections among women who eat yogurt daily. Its also helpful for treatment of candida yeast infections.
Our article on effective natural treatments for candida vaginal infections is here
Yogurt contains lactoferrin, an iron-binding protein that boosts bone production and reduces bone loss. Lactoferrin increases osteoblast activity and reduces osteoclast activity, promoting bone health. Not a bad idea to eat yogurt for bone health.
It’s interesting how rapidly our children are falling into the higher weight group. This is partly due to low calcium diets. Australia leads the world in childhood obesity, and New Zealand is not too far behind. I
t’s good news for parents to hear about a study published in the Journal of the American Dietetic Association, which revealed that calcium-rich foods are negatively correlated with body fat in both children and adults. Last century, diets with calcium levels as high as 4000 mg daily were not unheard of, whereas today, an adult is lucky to get 1500 mg from their daily diet. In America, childhood obesity has more than doubled in the past ten years, according to the New England Journal of Medicine. Additionally, the International Obesity Task Force recently reported that childhood obesity in England was already three times higher in 2011 than it was in the year 2000.
Consuming just 90 grams of yogurt twice a day helps to eliminate tongue-coating bacteria and reduce dental plaque formation, cavities, and even the risk of gingivitis. Regular yogurt consumption also helps lower levels of hydrogen sulfide and other volatile sulfide compounds responsible for bad breath.
Make sure you select yogurts that contain live cultures. I have found that the highest quality products often indicate exactly how many live bacteria are contained in their product.
Yogurt is a nutrient-dense superfood with numerous health benefits. It supports digestive health, boosts the immune system, lowers cholesterol, and even helps prevent cancer and improve bone health. So it makes sense that including yogurt in your daily diet can improve your overall health and longevity.
For optimal benefits, choose organic, live-culture yogurt and consider making your own with high-quality probiotics. Avoid yogurts with artificial additives and sugars, and always check for freshness.
Use yogurt as a delicious and health-boosting addition to your diet!