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Yogurt Benefits, Nutrition & Side Effects

Yogurt is a semi-liquid dairy product that is consumed everywhere. In India, it’s is called “Dahi.” This dairy product is highly nutritious and delicious. So, if you’re curious about the benefits of yogurt, you’ve come to the right place! This article will tell you all about the fantastic benefits, nutritional profile, & possible side effects of this delectable dairy product. So, Read on!

Yogurt Benefits

17 Health Benefits of Yogurt Benefits

Yogurt is made from fermented milk. Moreover, it’s found in almost every grocery store aisle! But why is it so popular? Let’s deep dive and learn more about how yogurt benefits the body and why one should consume it more.

Benefits of Yogurt

1. Prevent Food Allergies

Regularly consuming yogurt may reduce your chances of getting any food allergies. The active bacterial culture may kill any harmful pathogen from entering your body via food.

Tip – Add some fruits & berries to your yogurt for a good meal. 

2. Increase Calcium Absorption

Yogurt is enriched with enzymes that have calcium digesting properties. Therefore, regularly consuming this diary produce might increase your calcium intake. This Consequently leads to stronger teeth & bones.

Tip – It is best to make yogurt twice a day for bone development for growing children. 

3. Improved Post Workout Recovery Time

Yogurt health benefits include better muscle recovery time after your workout. It is enriched with carbohydrates, essential proteins, calcium. These compounds are necessary for muscle repair and restoration. Therefore, yogurt is a perfect snack for gym-goers!

Tip – 60 minutes before the workout is ideal for having your delicious yogurt smoothie! 

4. Get Stronger Immunity!

Yes, this delicious fermented dairy product may improve your immunity in the long run. Yogurt is abundant in powerful probiotic bacteria. These bacteria can help send signals to the immune-boosting cell in the body. It unquestionably boosts the body’s immunity.

Tip – Eat yogurt and salad for an immunity-boosting meal! 

5. Yogurt Benefits For Weight Loss!

The benefits of eating yogurt don’t stop here! Get a slim waistline just by snacking on a jar of delectable yogurt. It’s rich in calcium. Calcium signals the body to produce less cortisol, leading to less fat storage in the body. Additionally, it keeps you feeling fuller for longer periods, thereby avoiding those extra calories!

Tip – Eat a bowl full regularly for a week yogurt for a slim waist! 

6. Might Be Helpful In Asthma Prevention

Yes, yogurt might help prevent and manage asthma. The healthy probiotic in yogurt might stimulate the production of interleukin cells. This consequently decreases the risk of asthma inflammation in the body. Thereby subsequently reducing any chances of asthma attacks.

Tip – Use your yogurt as your base for fruit smoothies for breakfast! 

7. Get Those Shiny Pearly Whites!

If you’re struggling with dental issues, you should stock up on yogurt! The lactic acid in yogurt protects the enamel and kills plaque-causing bacterial growth. Therefore, eating yogurt is suitable for your dental health!

Tip – Eat yogurt twice a day to get those pearly whites!

8. Prevents Vaginal Infections

The benefits of yogurt for females cannot be ignored! The lactic acids and health-boosting probiotics bacterial in yogurt prevent the growth of yeast infection. Moreover, yogurt provides essential nutrients that boost the body’s immunity. Therefore increasing the body’s ability to fight off any infections.

Tip – It’s best to eat yogurt if you’re prescribed antibiotics. It will boost your immunity 

9. Yogurt Health Benefits Boost Gut Health

Eating yogurt provides the gut with probiotic bacteria that improve gut health. Additionally, it also enhances the body’s ability to absorb nutrients. Consequently, this reduces the risk of constipation, diarrhea, bowel issues, etc.

Tip – Eat low-fat yogurt early in the morning for better digestion throughout the day! 

10. Help Regulate Blood Sugar Levels

The probiotics present in this fermented delicacy can be crucial in metabolizing sugar in the body. Therefore eating yogurt helps in regulating the blood sugar levels in the body.

Tip – Add some yogurt to your salad for a quick, healthy meal!

11. Enriched With Heart-Healthy Nutrients

Regularly eating yogurt can reduce the plaque build-up on the walls of the carotid arteries. Additionally, healthy bacteria can also improve blood pressure & cholesterol levels. So on the whole improving heart health in the long run.

Tip – Eat at least 100g of yogurt every day to improve heart health.

12. Improves Mood & Reduces Depression

The helpful probiotics present in yogurt might be beneficial in regulating mood. Additionally, these bacteria improve gut health, which directly affects mental health. So, grab a cup of yogurt on your next grocery store visit!

Tip – Drink a yogurt smoothie twice a day to boost your mood! 

13.Reduce The Risk Of Osteoporosis

This fermented dairy product is rich in calcium, phosphorus, potassium, vitamin D, and essential proteins. These compounds are necessary for stronger bones. Consequently, this reduces the risk of developing osteoporosis.

Tip – Eat yogurt 2 – 3 times a day to prevent osteoporosis.

15. Better Cognitive Functioning

Yogurt is rich in Vitamin B6 and Zinc. Vitamin B6 is essential for maintaining the focal sensory system. Additionally, zinc is vital for neural functioning. Thus, regularly eating yogurt improves cognitive functioning.

Tip – Try eating yogurt on an empty stomach for better cognition 

16. Aid Lowering In Lowering Blood Pressure

Yogurt benefits also include better blood pressure. It is rich in potassium. Potassium is a vasodilator, which reduces the strain on the arteries. This ultimately ensures a significant lowering of the blood pressure in the body.

Tip – It is best to eat 2 -3 cups of low-fat yogurt regularly for good health. 

17. Lower Your Cholesterol!

Yes, a cup of yummy yogurt can help lower cholesterol levels. Yogurt contains Lactobacillus Acidophilus, which can help lower cholesterol levels in the body. Many studies have proven that regularly consuming yogurt brought down cholesterol levels up to 2.4%!

Tip – It is best to eat low-fat yogurt twice a day if you suffer from high cholesterol. 

Yogurt Nutrition Profile

Yogurt is a delicious dairy product that is loved by millions of people. Apart from providing incredible health benefits, it has a very interesting nutritional profile. Let’s familiarize ourselves with some awesome yogurt nutrition facts.

Plain Milk Yogurt Nutrition Value of 100g following constituents.

Calories61 kcal
Carbohydrates 4.7 g
Proteins 3.5 g
Natural Sugars4.7 g
Fats – 3.3 g3.3 g

Yogurt Side Effects

Undoubtedly eating yogurt has a plethora of health benefits. But, sadly, too much of a good thing can be harmful. Excessive eating of yogurt can have some side effects. Now, Let’s talk about the side effects of yogurt that may affect your health.

Yogurt Side Effects

1. Hormonal Disbalance

Excessive eating of yogurt may cause hormone imbalance in people. It is because yogurt contains Insulin-like Growth Factor 1. This compound might trigger the excessive release of the hormone testosterone. Therefore resulting in hormone disbalance in the body.

2. Bad For Lactose Intolerant People

Lactose-intolerant people should avoid eating yogurt. Eating yogurt may cause diarrhea, constipation, flatulence, stomach aches in these people. Therefore one should take caution before eating yogurt.

3. Rashes or Itchy Skin

Yogurt is rich in lactic acids. Unfortunately, excessive consumption of lactic acids may cause rashes, itchiness, and irritated skin. Thus, it is best to eat yogurt in moderation.

4. Extreme Fatigue & Weakness

Although yogurt is rich in Vitamin B6, it is good for the body in proper amounts. But excessive consumption may cause extreme tiredness, dizziness, and fatigue.

5. May Cause Kidney Stones

Yogurt is bountiful in calcium. But unfortunately, excessive calcium gets deposited in the body. This ultimately results in the formation of kidney stones. Therefore, it is best to eat yogurt in moderate amounts.


Yogurt is a fermented dairy product. It’s also popularly known as “Dahi”. A lovely cup of yogurt is rich in calcium, potassium, vitamin B6, etc. Many health benefits of yogurt include improved blood pressure & blood sugar levels, healthy weight loss, better mood, etc. Moreover, this delicious fermented milk is easily available. So make sure to include it into your daily diet for a better mind and body!

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