According to the U.S. Department of Agriculture's MyPyramid recommendations, you should strive to consume two to three cups of milk products--like yogurt--daily because milk products provide health benefits such as increasing bone mass. Dairy products like yogurt are rich in many nutrients, including protein, calcium and vitamin D. Yogurt, a fermented milk product, may offer even more benefits, such as lowering blood cholesterol levels and enhancing immune system function.
Helps Build Bones
While all dairy products are known for providing bone-building nutrients, yogurt may be a better choice than other dairy products. Like milk, yogurt is an excellent source of calcium, with an eight-ounce serving meeting, on average, 30 percent of an adult's Recommended Daily Value (DV) of the mineral. In addition, fermented dairy products like yogurt contain lactoferrin, an iron-binding protein that appears to boost the number and activity of osteoblasts, the cells responsible for building bone. According to a study published in September 2004 in the journal Endocrinology, lactoferrin offers an additional benefit: It reduces the rate of death of osteoblasts and, at the same time, decreases the formation of cells called osteoclasts, which break down bone.
May Lower Cholesterol
Both probiotic and conventional yogurts offer cholesterol-lowering benefits, according to a research study published in the June 2006 issue of the journal Annals of Nutrition and Metabolism. This study involved 17 healthy female volunteers and compared the effect on cholesterol levels of consuming either probiotic-enhanced or conventional yogurt. They started out consuming three ounces daily of probiotic or conventional yogurt for two weeks. For another two weeks, they increased the amount to six ounces daily and ended the trial with a two-week wash-out period of no yogurt. Women in both groups enjoyed significantly lower low-density lipoprotein, or so-called bad cholesterol levels. However, those in the probiotic yogurt group enjoyed an additional cardiovascular benefit. Their high-density lipoprotein, or so-called good cholesterol, levels increased as well.
Other Benefits
Several articles and related research on yogurt and fermented dairy products have shown that daily yogurt consumption may enhance immunity and offer other health benefits. According to an article published in the Journal of Applied Microbiology in June 2006, yogurt contains lactic acid bacteria. Study authors reported that some of the beneficial effects of lactic acid bacteria consumption include improving digestive and/or intestinal tract health; supporting and enhancing immune system function; reducing the symptoms of lactose intolerance; enhancing nutrient absorption; and, possibly, reducing the risk of developing certain cancers.
References
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid--Milk Products
- "Endocrinology"; Lactoferrin Is a Potent Regulator of Bone Cell Activity and Increases Bone Formation in Vivo; J Cornish et al.; Sep 2004
- "Annals of Nutrition and Metabolism"; Influence of daily consumption of probiotic and conventional yoghurt on the plasma lipid profile in young healthy women; E Fabian et al.; June 2006
- "Journal of Applied Microbiology"; Probiotics and their fermented food products are beneficial for health; S Parvez et al.; June 2006
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