Yogurt is a dairy product that is made through a natural fermentation process. Bacteria that is added to milk interacts with the natural sugars in the milk to produce lactic acid. Lactic acids in the mixture give yogurt a thick consistency and a slight tang in flavor. Yogurt has been in existence in some parts of the world for thousands of years, dating back to around 2000 BC. Today's selection of yogurts in the grocery store can be overwhelming, with dozens of variations available. Fruit-flavored yogurts tempt almost any palate, yogurts with fiber added are marketed to relieve irregularity, and fat-free versions are touted as being heart-healthy. Yogurt does indeed carry many health benefits when eaten as part of a healthy diet.
Stronger Immune System
Yogurt is a cultured food and contains a healthy type of bacteria called lactobacillus casei. A University of Vienna, Austria, study reported in the Feb. 23, 2006, edition of "Annals of Nutrition and Metabolism" shows that both lab animals and humans benefit from eating yogurt on a regular basis because the level of white blood cells in the body increased after consumption. Higher levels of white blood cells can translate into a stronger immune system and more success fighting off illness.
Lower Cholesterol Levels
Yogurts that contain probiotics, another word for the healthy forms of bacteria that are found in some forms of the dairy product, may reduce "bad" LDL cholesterol levels in some people. A Tehran University of Medical Sciences study reported in the Feb. 20, 2009, edition of "Annals of Nutrition and Metabolism" suggests that when women eat at least 3 oz. of probiotic yogurt each day, LDL levels are lowered. At the same time, HDL, the good kind of cholesterol, may be increased from this daily dose of yogurt. Yogurt that does not contain probiotics was shown to lower LDL levels as well, but may not give people the benefit of an HDL increase.
Ideal Body Weight
Following a low-fat diet is a tool many people use to reach and maintain an ideal body weight. Reduced-fat and fat-free yogurt can help conscientious eaters hit their ideal weight and keep extra pounds off due to its calcium content. A study by the Mayo Clinic and the University of Tennessee, Knoxville, found that people who eat high levels of calcium tend to weigh less than their counterparts who do not get enough of the nutrient. Not all yogurt is low-fat or fat-free, so it's important to read labels before choosing yogurt in the supermarket.
Regular Digestive Process
Live cultures in yogurt are beneficial to the digestive process. Yogurt contains an enzyme called lactase that aids in digestion. People who are lactose intolerant may especially benefit from eating yogurt because they will get an added dose of lactase, which is essential to digesting the milk sugar called lactose. People who enjoy yogurt on a regular basis may be less likely to develop ulcers and other digestive complaints. According to an article in the June 2004 edition of the "American Journal of Clinical Nutrition," active ingredients in yogurt prevents the H. pylori bacteria---the bacteria that can cause some types of ulcers---from growing.
Strong Bones
High concentrations of calcium in yogurt can boost bone health and prevent osteoporosis in some women. Another article in June 2004 edition of the "American Journal of Clinical Nutrition" states that eating dairy foods, such as yogurt, is more beneficial than taking calcium supplements for girls.
Reduced Inflammation
The lactobacillus bacteria that is present in probiotic types of yogurt can help reduce inflammation that occurs throughout the body, especially in people who have arthritis. The healthy bacteria may also relieve and prevent flareups from inflammatory bowel disease and decrease the risk colorectal and bladder cancers. An AJCN article explains in its October 2008 issue that to lower the risk of cancer, "full-fat" yogurts should be eaten rather than lower-fat versions.
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