5 Compelling Reasons to Eat Yogurt Daily (And When to Skip It)

When individuals seek the key to a lengthy and robust existence, they frequently consult those with the most years behind them. Consider Maria Branyas Morera, formerly the planet’s eldest person, who passed away recently at the age of 117. Research examining Morera’s microbiome revealed that her intestinal health remained remarkably juvenile—similar to that of a young child—which researchers believe may be linked to her dietary habits consisting largely of fruits, vegetables, and water. yoghurts a day . Yogurt, along with various other elements, might hold the secret to a long life.

Certainly, we could debate the extent to which a supercentenarian’s longevity stems from their habits or genes, but substantial evidence supports the beneficial effects of consuming unflavored whole-milk yogurt on one's well-being (regardless of whether you reach Maria’s age of 117).

"Yogurt offers numerous health advantages due to its status as a fermented food, rich protein content, and additional nutrients such as calcium," explains Emily Leeming, a gut specialist and certified nutritionist. Calcium plays a crucial role in constructing and sustaining our skeletal structure and dental integrity, along with various other physiological roles. However, yogurt also includes B-vitamins (potentially shielding against cardiovascular diseases), alongside phosphorus, magnesium, and potassium—nutrients vital for managing aspects like blood pressure regulation, metabolic activities, and supporting bone strength. Additionally, many types of yogurt come enriched with vitamin D, which bolsters both bone density and overall immune function.

As Leeming mentioned, dairy yoghurt It is considered a complete protein because it includes all nine essential amino acids required for muscle and joint maintenance. While plant-based alternatives lack completeness as proteins and generally contain less protein, they remain viable choices nonetheless. Furthermore, regardless of the specific yogurt variety consumed, one can still experience these health benefits.

“When you’re choosing a yoghurt, ideally you should go for a plain unsweetened Greek yoghurt as they are higher in protein”, says Leeming. “But even if you do choose a sweetened ultra-processed yoghurt Research examining specific categories within ultra-processed foods has discovered that these still offer protection, probably due to their high content of beneficial elements — indicating that various ultra-processed foods do not share the same impact.

Federica Amati, who leads nutrition efforts at ZOE, concurs with this view but warns about getting swayed entirely by perceived health benefits. "While 'low-fat' yoghurts might appear as the most virtuous choice, they frequently contain elevated levels of sugar and various additives. Additionally, the beneficial live cultures typically get eliminated through processing; hence, opting for Greek-style or plain yoghurt would be preferable."

Before enjoying five impressive health advantages from consuming yogurt every day—though achieving a lifespan of 117 years isn't guaranteed.

It's really great for your digestion.

Yogurt is produced via a fermentation process that generates probiotics. When sold, certain yogurt varieties can retain live bacteria (or probiotics), which might offer health benefits for you. digestive health While numerous yoghurts undergo pasteurisation (a process that may eliminate helpful bacteria), certain varieties retain live cultures — this information is usually indicated on their labels. Additionally, the kind of yoghurt plays a crucial role; kefir typically has the highest amount of probiotics, whereas unpasteurised Greek and plain yoghurts might also include some beneficial microorganisms.

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If you struggle with digestion, it might appear contradictory to deliberately consume additional dairy products, which can lead to digestive troubles. However, several studies indicate that the probiotics found in yoghurt could help alleviate these issues. IBS symptoms , and they may also offer protection against antibiotic-associated diarrhoea. constipation .

Consuming yogurt frequently might also decrease your chances of developing bowel cancer. one study discovered a reduced likelihood of developing a particular form of invasive colorectal cancer when consuming at least two servings of yogurt each week. Leeming refers to an additional investigation conducted by Oxford University which indicates that dairy items such as yogurt can shield against colorectal cancer, primarily due to the calcium content. This calcium might offer protection from cancer by combining with bile acids and fatty acids within the intestines, thereby diminishing their potential harm.

It maintains your metabolic health.

Yoghurt appears to protect from weight gain.

This might occur due to various factors. Yogurt can be quite beneficial. source of protein , which aids your metabolic processes and boosts the production of hormones that trigger feelings of satiety. Specifically, full-fat yogurts such as Greek yogurt might also decrease the occurrence of obesity due to its effect on satiety.

A study examining more than 120,000 participants over two decades discovered that consuming yogurt seemed to prevent weight gain. The researchers propose that "alterations in gut microbiota triggered by yogurt consumption might have impacted weight fluctuations."

It seems to specifically influence lifestyle conditions related to your metabolic system. Consuming yoghurt might help elevate beneficial cholesterol levels and lower blood pressure, potentially shielding you from heart disease and Type 2 diabetes. It is thought that the probiotics in yoghurt could be decreasing inflammation or enhancing the body’s innate insulin function.

It helps ward off illness.

The potential to decrease inflammation could have broader implications since inflammation is associated with various long-term illnesses. Additionally, these probiotics found in yogurt might boost your immune system and lower your chances of catching infectious diseases.

A research indicates that probiotics might assist in decreasing both the frequency and length of occurrences. colds , potentially because of the nutrients magnesium, selenium, and zinc (known for their roles in maintaining our immune system health).

If the yogurt has been enhanced with vitamin D, these immunity-boosting effects become even stronger.

The benefits of breastfeeding

The protective qualities of yoghurt are believed by certain individuals to also encompass breast cancer prevention.

As stated by Rachael Rigby, a senior lecturer in biomedicine from Lancaster University, natural yogurt includes a lactose-fermenting bacterium that closely resembles the bacteria present in the breasts of women who have breastfed. This particular bacterium has been shown to reduce the likelihood of developing breast cancer.

Research suggests that regularly consuming yogurt might possibly have a similar protective effect .

It’s mood boosting

Research on mice has indicated that yogurt might positively influence mental well-being; investigators examined the gut bacteria of stressed rodents and observed a depletion of Lactobacillus, an essential probiotic present in yogurt. However, after consuming Lactobacillus, these animals experienced alleviation from depression-like behaviors. A similar experiment was conducted again several years later with comparable outcomes. similar results . So perhaps Maria Branyas Morera’s three daily yoghurts were even more effective than previously thought.

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