Around the world, yogurt is a common food found in refrigerators. Known for its health benefits, it aids in treating a wide range of conditions. But what is the science behind its health benefits?
Besides being a good source of animal protein (about 9 grams per 6-ounce serving), yogurt also contains calcium, vitamin B-2, vitamin B-12, potassium, magnesium, and probiotics. Among them are lactobacillus and bifidobacterium, which are naturally present in our digestive system.
Probiotics have been reported to be effective in treating diarrhea, gastroenteritis, irritable bowel syndrome, inflammatory bowel disease (IBD; Crohn's disease and ulcerative colitis), cancer, a depressed immune system, inadequate lactase digestion, infant allergies, failure to thrive, and high cholesterol, among others.
Acute viral, bacterial, and antibiotic-induced diarrhoea can be decreased in incidence, duration, and severity with some strains of probiotics. In addition to boosting the immune system, probiotics may prevent infection by competing with pathogenic bacteria and viruses for binding sites on epithelial cells. Furthermore, some research has shown that probiotics can reduce symptoms of inflammatory bowel disease by altering the intestinal microflora and reducing the immune system response. In one of the most common functional bowel disorders, irritable bowel syndrome (IBS). L. plantarum 299v and DSM 9843 strains have been shown to reduce abdominal pain, bloating, flatulence, and constipation in clinical trials.
According to studies, lactic acid bacteria present in live yogurt increase lactase activity in the small intestine, alleviating the symptoms of lactose intolerance in lactase-deficient individuals.
An inflamed GI tract becomes permeable, linking inflammatory diseases of the GI tract to extra-inflammatory disorders such as arthritis, allergic inflammation, and eczema. In addition, the data suggest that probiotics may inhibit inflammation beyond the intestinal milieu. In some studies, probiotics reduce GI permeability and joint inflammation by downregulating the immune system
The presence of these friendly bacteria can also enhance resistance to and recovery from infection. Researchers found that consuming a probiotic found in fermented milk resulted in a 20% reduction in the length of winter infections (including gastroenteritis and respiratory infections) in elderly people.
Additionally, preliminary evidence suggests that yogurt may also lower serum cholesterol and blood pressure by promoting the growth of probiotic bacteria. According to studies, people with elevated blood pressure can reduce their risk of heart disease by 18-19% if they consume at least one serving of yogurt twice a week.
Furthermore, yogurt with active cultures has a number of health benefits, such as guarding against vaginal infections like candida or yeast infections, reducing cancer risk by counteracting mutagenic and genotoxic effects, and even helping you feel fuller... reducing your calorie intake.
Why is this important to you?
Adding some live unsweetened yogurt to your diet may have multiple health benefits, but make sure you choose yogurt with active cultures and no added ingredients. To make it tastier, you can always add fresh fruit yourself.
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