Nutritionists explained what happens to the body if you eat yogurt every day – news.inbox.lv
Yogurt can become not only a healthy snack but also an important part of a balanced diet. Experts interviewed by Martha Stewart explained the benefits of consuming it daily. According to dietitian Vanessa King, yogurt is rich in calcium, phosphorus, magnesium, potassium, zinc, selenium, as well as vitamins A, B group, and K. These substances help maintain bone strength and the normal functioning of the body. Specialist Jessica Dominguez notes that calcium strengthens bone tissue, while phosphorus, magnesium, and potassium are involved in the formation and maintenance of the skeleton. One of the main advantages of yogurt is its live probiotic cultures. They help maintain a healthy gut microbiome, improve digestion, aid in lactose tolerance, and can alleviate symptoms of constipation, irritable bowel syndrome, diarrhea, and *Helicobacter pylori* infection. Yogurt contains beneficial bacteria **Lactobacillus** and **Bifidobacterium**, which support the balance of gut microbiota and help the body better absorb calcium and magnesium. Additionally, a healthy gut contributes to reducing chronic inflammation, which can negatively affect bone health. ### Immune Support Dietitian and nutritionist Roxana Eshsani explains that a large portion of immune cells is located in the gut. Therefore, maintaining a healthy microbiome is directly related to the functioning of the immune system. In addition to probiotics, yogurt contains zinc and selenium, which are necessary for the normal functioning of immune cells. Some types of the product are additionally fortified with vitamin D, which also helps strengthen immunity. ### Muscle Assistance Due to its high protein content, yogurt is considered a good product for recovery after physical exertion. It contains two complete proteins — whey and casein. Whey protein is quickly absorbed and provides muscles with amino acids, while casein is digested more slowly, supporting tissue recovery over a longer period and helping to maintain muscle mass. ### Keeps You Full Longer Protein stimulates the production of satiety hormones while simultaneously reducing the level of the hunger hormone ghrelin. Therefore, yogurt helps to stave off hunger for longer, especially if consumed at breakfast or as a snack. ### How Much Yogurt is Enough Experts note that there is no official standard for yogurt consumption. A standard serving is considered to be about three-quarters of a cup. According to Jessica Dominguez, most people need one to two servings a day to get the necessary amount of calcium and protein. ### How to Choose Healthy Yogurt Experts recommend opting for natural yogurt without flavorings and added sugars. For taste, it is better to add fresh berries, fruits, or a little honey yourself. If the main goal is to increase protein intake, it is advisable to choose products containing at least 10 grams of protein per serving. Greek and Icelandic yogurts are the richest in protein: three-quarters of a cup of Greek yogurt contains about 17 grams of protein, while regular natural yogurt has about 6 grams. People with cardiovascular diseases, type 2 diabetes, or excess weight are advised to choose low-fat yogurt options that retain beneficial properties but contain less saturated fat and calories. Regular consumption of natural yogurt can help maintain gut health, strengthen bones, improve immune function, and keep you feeling full longer. However, the maximum benefits will come from products without added sugars and with high protein content.
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