Yogurt is an excellent source of vitamins, minerals and high-quality protein. The benefits of yogurt extend beyond its nutritional contributions, however, to include probiotics, or "friendly bacteria," that enhance gastrointestinal health and may give the immune system a boost. These friendly bacteria, referred to on food labels as "live and active cultures," include Lactobacillus bulgaricus and Streptococcus thermophilus and possibly other strains of bacteria. All brands of yogurt that contain these beneficial bacteria carry the seal of the National Yogurt Association on their labels.
Protein
Protein is made of various amino acids, some of which are produced by the body and some of which must come from the diet. The nine amino acids that must come from the diet are known as essential amino acids. Yogurt is considered an excellent source of complete protein because it supplies all the essential amino acids. One cup of plain or flavored yogurt contains between 8 grams (g) and 12 g of protein. Low-fat and nonfat yogurts contain slightly more protein than full-fat yogurts.
Vitamins
Because yogurt is made from milk, it is naturally rich in the B vitamins riboflavin and pantothenic acid, which help the body convert food into energy, and vitamin B-12, which is essential for normal red blood cell production and proper functioning of the nervous system and digestive tract. Yogurt can also be a good source of vitamins A and D, but only if it is made from milk that has been fortified with these vitamins or if the vitamins have been added to the yogurt during processing. If vitamins are added to the yogurt, the product label will say so.
Minerals
Yogurt is an excellent source of the bone-building mineral calcium. One cup of plain or flavored yogurt supplies between 400 and 500 milligrams (mg) of calcium, which is one-third to one-half the daily requirement for most people. Low-fat and fat-free and plain yogurts are somewhat higher in calcium than full-fat and flavored yogurts. Yogurt is also high in potassium, a mineral that helps build muscle tissue, synthesize protein from amino acids, burn carbohydrates for energy and maintain the body's normal pH.
Friendly Bacteria
The live, health-promoting bacteria in fermented dairy foods like yogurt help prevent other types of bacteria in our bodies from making us sick. Eating yogurt on a regular basis can help prevent or ease the symptoms of conditions such as bacterial vaginosis and various gastrointestinal disorders such as constipation, diarrhea that is a side effect of antibiotic use and Crohn's disease. People who cannot drink milk because of an inability to digest lactose (milk sugar) may be able to include some yogurt in their diets because some of the lactose in yogurt is predigested during the fermentation process.
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