A cup of Yogurt a Day, is a way of keeping the doctor away!
Research proves that yoghurt is not just a food accompaniment, a dessert or merely a diet food. There is growing evidence to show that it is packed with microscopic warriors - Beneficial bacteria's that are essential for good health. It is also a nutritional goldmine.
According to the National Institute of Nutrition, Hyderabad, India, a cup
of yoghurt (250 mg) contains 370 mg of calcium (compare that with 300 mg in 250 ml of milk). This is 30-40 per cent of most adults' daily needs.
Besides, at eight grams of protein per cup, yoghurt meets 20-25 per cent of adults' average daily requirements. It is also a good source of Vitamin B (including folacin) and phosphorus. In addition, a cup of yoghurt contains 250 mg of potassium - almost as much as a banana does.
"If you want to have your own stockpile of B vitamins without having to buy them, eat yoghurt. By a strange chemistry, it sets up an efficient little factory in the intestinal tract and manufactures B vitamins for you," says Pratima Kaushik, chief dietician at the Vidyasagar Institute of Mental Health and Neurosciences, Delhi, India.
Besides, yoghurt also provides lactic acid, which aids protein, calcium and iron assimilation.
For those on a low-calorie diet, yoghurt is a boon in any case. "Easily available anywhere, it is a snack that tastes great at any time of the day; it is low in calories and can be sufficiently filling when combined with a high-fibre vegetable or fruit," says Dr Shikha Sharma of Clinic deRejuvenation, Delhi, India. The benefits of yoghurt go beyond its nutritional value and low-calorie appeal.
The American Journal of Clinical Nutrition, in an article published in 2000, says, "Increased yoghurt consumption may enhance the immune response, which would, in turn, increase resistance to immune-related diseases."
In addition, yoghurt plays an important role in restoring the digestive tract to its normal condition after a course of antibiotics.
"The drugs often wipe out every bacterium in their path, good and/or
bad, altering the natural balance of the digestive tract. When harmful bacteria dominate the intestine, essential nutrients are not produced and the levels of damaging substances like carcinogens and toxins rise. By killing the harmful `bugs,' yoghurt helps maintain a healthy balance of intestinal bacteria," says Dr. Mridula Chichra, a Delhi-based gynecologist.
In the Indian context, particularly, doctors and practitioners of alternative medicine, often recommend yoghurt to patients recovering from diarrhea, and help ease other intestinal tract ailments.
Elixir for women: Women stand to benefit immensely from yoghurt.
The risk of this infection increases during pregnancy, diabetes or when a woman is on birth control pills. "Taking yoghurt that contains natural bacteria and yeasts helps re-establish the equilibrium," says Pratima.
A study conducted by E. Hilton et al (Annals of Internal Medicine) in 1992 found that yoghurt consumption decreased v-infections three-fold. "A particular feature of infection is the reduction or absence of lactobacilli in the v- flora. Yoghurt is full of lactobacilli, hence, the logic in its use," explains Dr. Mridula.
Then, of course, there is osteoporosis, especially in women. Studies have shown that most people consume far less calcium than the recommended daily levels, which could cause osteoporosis. While there are many calcium supplements that are not readily or effectively absorbed, yoghurt provides an excellent source of easily absorbed calcium.
That is not all. Daily consumption of yoghurt also helps improve complexion, making it more radiant.
A word of caution, though. The fruited varieties of yoghurt are high in calories, even though it has a low-fat profile. "The jams and fruit concoctions added for flavor can dump in as much as seven teaspoons of sugar per cup and more than double the calories. So, go easy on these, particularly when calories are a concern," says Dr. Shikha. If you want a fruit flavor but do not want to miss calcium or gain calories, mix chopped fruit with yoghurt. You will get all the calcium, and the extra vitamins and fiber from the fruit.
However, to be effective, yoghurt must contain sufficient amount of`"live lactic /cultures," meaning it must be `fresh.' Make it at home, is Dr. Shikhas' advice. Alternatively, when buying it, look for packing as close to the date of manufacture as possible to get maximum beneficial bacteria. She adds, "Always keep it cold, as the helpful bacteria in yoghurt cannot withstand high temperatures."
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