9 reasons why dahi should be a daily for you
Whether you opt for greek yogurt, organic or soy you'll starting seeing results instantly
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Yoghurt contains power-boosting protein and bone-building calcium. It can also help one lose weight and fend off a cold. Compiled from Fitness Magazine, here's the scoop on the benefits of yoghurt.
Whether you opt for greek yogurt, organic or soy you'll starting seeing results instantly.
1. It can give you flat abs
Eat 18 ounces a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 22% more weight and 81% more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss.
"Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel. When you eat yoghurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.
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2. Most brands contain good-for-you bacteria
The words "live and active cultures" on the container mean that your yoghurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system.
3. It is loaded with vitamins
One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yoghurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. Eating more yoghurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60% of what adult women need daily.
4. It can help you recover faster after a workout
With the right ratio of protein to carbohydrates, yoghurt, particularly high-protein Greek yoghurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise," says Keri Gans, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it. The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.
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5. It may prevent high blood pressure
Every day 70% of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yoghurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body, reducing chances of high blood pressure as well.
6. It can keep flu away
Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to a study at the University of Vienna. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. "The healthy bacteria in yoghurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says lead study author Alexa Meyer, a nutrition researcher at the university.
7. It can help your smile
Despite its sugar content, yoghurt doesn't cause cavities. When scientists at Marmara University in Turkey tested low-fat, light, and fruit flavours, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yoghurt appears to give your gums protection as well. People who eat at least two ounces a day have a 60% lower risk of acquiring severe periodontal disease than those who skip it.
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8. Raw doesn't mean better
Virtually all the yoghurt in your grocery store has been pasteurized — that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurised milk, yoghurt, and cheese are better for you because they contain more health-boosting bacteria, but pasteurisation doesn't destroy beneficial probiotics, Newgent explains. Plus, studies show that those who eat raw yoghurt don't have stronger immune or digestive systems than people who stick to the pasteurised stuff. And raw-dairy products carry a risk of food poisoning.
9. Yoghurt is a high-protein food.
Yoghurt can be an excellent source of protein, but "one variety may contain more than double the protein of another," Blatner says. Greek yoghurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving.
Have something to add to the story? Share it in the comments below
Whether you opt for greek yogurt, organic or soy you'll starting seeing results instantly.
1. It can give you flat abs
Eat 18 ounces a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 22% more weight and 81% more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss.
"Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel. When you eat yoghurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.
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2. Most brands contain good-for-you bacteria
The words "live and active cultures" on the container mean that your yoghurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system.
3. It is loaded with vitamins
One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yoghurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. Eating more yoghurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60% of what adult women need daily.
4. It can help you recover faster after a workout
With the right ratio of protein to carbohydrates, yoghurt, particularly high-protein Greek yoghurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise," says Keri Gans, a nutritionist in New York City. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it. The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.
5 reasons why you should eat with your hands
5. It may prevent high blood pressure
Every day 70% of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yoghurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body, reducing chances of high blood pressure as well.
6. It can keep flu away
Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to a study at the University of Vienna. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. "The healthy bacteria in yoghurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says lead study author Alexa Meyer, a nutrition researcher at the university.
7. It can help your smile
Despite its sugar content, yoghurt doesn't cause cavities. When scientists at Marmara University in Turkey tested low-fat, light, and fruit flavours, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yoghurt appears to give your gums protection as well. People who eat at least two ounces a day have a 60% lower risk of acquiring severe periodontal disease than those who skip it.
11 advantages of drinking water
8. Raw doesn't mean better
Virtually all the yoghurt in your grocery store has been pasteurized — that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurised milk, yoghurt, and cheese are better for you because they contain more health-boosting bacteria, but pasteurisation doesn't destroy beneficial probiotics, Newgent explains. Plus, studies show that those who eat raw yoghurt don't have stronger immune or digestive systems than people who stick to the pasteurised stuff. And raw-dairy products carry a risk of food poisoning.
9. Yoghurt is a high-protein food.
Yoghurt can be an excellent source of protein, but "one variety may contain more than double the protein of another," Blatner says. Greek yoghurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving.
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