We can say that since our childhood this product is considered as an all-time favorite.
We are talking about yogurt, a beverage created through the process of fermentation of milk. Lactobacillus bulgaricus and Streptococcus thermophilus are bacteria which are added to the milk.
It is believed that the first yogurt was created unexpectedly when some nomad was traveling through Asia carrying milk in a saddlebag.
During the long journey the milk surprisingly, thickened and turned into a tasty and super-healthy beverage -- yogurt.
Nowadays, there are many different dairy products on the market. But, the question is how many of them still contain those beneficial ingredients, despite the added ones which are really harmful.
So, if you want to be completely sure about the yogurt you are consuming, we recommend you to make your own homemade yogurt.
Beneficial ingredients of yogurt
Probiotics and good bacteria
Good bacteria live in your gastrointestinal tract. They are responsible for your immune system and your overall health. Since their balance can be disrupted by stress, unhealthy diet, smoking, and medicines, it is very important to take additional probiotics.
Probiotics are especially recommended after antibiotic therapy because antibiotics can destroy not only the bad but the good bacteria in the intestines.
Yogurt contains proteins which are beneficial and easy to digest. Those people who have a deficiency of these nutrients in the body are recommended to consume Greek yogurt.
One cup of Greek yogurt contains even 20g of proteins while in the regular one there are about 5 g.
Yogurt contains a lot of minerals:
- Iodine which regulates the work of thyroid gland
- Zinc which strengthens the bones and improves the eyesight
- Calcium and potassium which can eliminate the excess salt from the body
- Magnesium which improves the health of heart and muscles
It is known that yogurt is abundant with vitamin B5, essential for the good health of skin, hair, eyes, and liver.
Yogurt also has a rich content of vitamin B12, which promotes the production of hemoglobin, thus protecting the health of the nervous system and preventing anemia.
Since vitamin B12 is mostly found in animal source foods, yogurt can be a great option for vegetarians.
8 reasons why you should consume yogurt regularly
1. Prevents osteoporosis
If your intake of calcium is not high enough, your body will “steal” it from the bones, thus increasing the risk of different bones issues, including osteoporosis.
Calcium, especially if combined with vitamin D, protects the bones mass. It is extremely beneficial for women in menopause.
2. Lowers high blood pressure
The excessive intake of salts can lead to high blood pressure. The regular consumption of yogurt which is abundant with potassium can reduce the risk of high blood pressure by 50%.
If you suffer from hypertension, you can lower your high blood pressure by including yogurt in your diet.
3. Improves the work of digestive system
Since it is created by fermentation, yogurt contains good and useful bacteria as the ones which are naturally found in your intestines. Yogurt with added probiotics is extremely useful for the renewal of your intestinal microflora.
These good bacteria improve digestive system, relieve stomach pains, constipation, diarrhea, irritable bowel syndrome, while also reducing the risk of colon cancer.
4. Contributes to the feeling of satiety and in the process of losing weight
Yogurt contains proteins which help you to feel satiated for a longer period of time. And this is the reason why you should consume yogurt in the morning, so you will not have a need for extra snacks until your lunch.
After some time you will notice that you are losing the excess pounds.
The calcium in yogurt gives a signal to your fat cells to seek for less cortisol – a stress hormone which contributes to their creation and protection while the amino acids stimulate the burning of calories.
5. Recovers muscles and increase the energy
Yogurt supplies your muscles with more amino acids, thus making them stronger. This is extremely useful if you are an athlete or you are exposed to some extra physical activity. Yogurt can be a perfect snack for you after the intensive training or yoga due to its abundance of proteins.
6. Prevents allergies
The deficiency of good bacteria in the intestines can be a cause for the development of allergies. Since these bacteria are contained in yogurt, yogurt has the ability to strengthen the immune cells in the intestine, thus making you more prone to allergies.
Many studies showed that after 4 weeks of consuming 500ml yogurt on a daily basis, people have lower levels of histamine and fewer symptoms of hay fever only.
An interesting fact is that children, whose mothers were consuming yogurt during their pregnancy, are also more prone to allergies.
7. Relieves cold and flu symptoms
Probiotics can stimulate the production of leukocytes, blood cells that have a responsibility to protect the body from diseases.
The consumption of yogurt can reduce the risk of cold and flu by 35%.
8. Treats vaginal infections
According to a study, the regular consumption of yogurt can be very beneficial for women who suffer from Candida albicans. It can return the balance of microorganisms in the body, thus relieving this yeast infection.
How to prepare your own homemade yogurt
Unlike the yogurt in supermarkets, the homemade yogurt is characterized by a particularly fine creamy texture.
The process of its preparation is really easy and simple. Moreover, you will be sure about its quality!
- 1l fresh milk (organic)
- 1,5dl yogurt-starter (solid yogurt or soil milk)
You should heat the fresh milk to a boiling point then let the milk cool until is warm to the touch. Add the solid yogurt or sour milk into the warm milk.
Note: The milk should be neither too hot (because the yogurt culture will be destroyed) nor too cold (because the bacteria in the yogurt will not be able to multiply).
Stir well, cover it and let it stand for 24 hours at a room temperature. Your delicious homemade yogurt is ready!
You should consume the yogurt as soon as it is prepared because it can lose its nutritional values.
As a starter, you can use solid yogurt or full-fat milk which will give the yogurt more thickness.
But if you decide to use low-fat milk, you will get yogurt with a thin texture.