Yogurt is a light and tasty snack available in many flavors and varieties. In addition to its great taste, yogurt provides natural sources of many vital nutrients including calcium. The body requires calcium daily for many important functions involving growth and development. Consult a registered dietitian for other healthy foods rich in calcium.
Yogurt Nutrition
Yogurt is a nutrient-dense dairy product that provides sources of essential vitamins, minerals and protein. One container or 8 oz. of low-fat yogurt provides 300 mg of calcium. One serving of yogurt provides the same amount of absorbable calcium as one serving of milk, notes the Linus Pauling Institute. Other vitamins and minerals in yogurt include magnesium, phosphorus, potassium, zinc, selenium and B vitamins. The same serving size of yogurt also provides 11 g of protein and 143 total calories. In addition to calcium and other nutrients, yogurt contains live and active cultures known as probiotics. The National Yogurt Association notes that live cultures break down lactose in dairy and make it easier for lactose intolerant individuals to enjoy yogurt.
Calcium Function
Calcium is an abundant mineral in the body that is necessary for maintaining bones, teeth and soft tissue. It is also vital for proper functioning of cells, nerves, muscle and hormones. A lack of regular calcium intake can lead to a deficiency and result in accelerated bone loss and osteoporosis if left untreated.
Recommendations
Growing children and adolescents require at least 1,300 mg of calcium daily. Adult men and women require at least 1,000 mg per day. Women over the age of 50 require greater amounts, approximately 1,200 mg of calcium daily. Pregnant and breast-feeding women also require at least 1,300 mg of calcium daily. Consuming a wide variety of calcium-rich foods daily will ensure adequate intake. Consult a registered dietitian for your specific requirements because calcium recommendations may vary from one person to another.
Diet Considerations
Choose skim or low-fat yogurt products which provide fewer calories from fat. At the grocery store, look for yogurt products that contain the least added sugars. Also, choose yogurt products that claim "live active cultures" on the label. You can mix yogurt with fresh fruit or various nuts as a nutritious snack. Store yogurt in a refrigerator to maintain freshness and prevent spoilage.
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