A Perfect Superfood- Yoghurt

Yoghurt is a power packed, versatile and delicious food that comes with numerous health benefits. Humans have been consuming yoghurt for hundreds of years and have used it as a home remedy for a number of health issues. It is a choc-a-bloc of goodness. An amazing source of calcium and protein, yoghurt is packed with many other nutrients like phosphorus, B complex vitamins, potassium, magnesium etc. Given such rich properties, Yoghurt is considered as a superfood. 

Lets learn all about this amazing superfood, how it is made, what sets it apart from curd and the amazing nutritional benefits it provides for the human body and skin! 

What is Yoghurt and How is it made?

The word yoghurt is believed to be derived from the Turkish word “yoğurmak,” which means to thicken, coagulate, or curdle.

A dairy product made with the fermentation of milk specific microorganisms, Yoghurt is an essential part of meals especially in India. It is made with probiotics such as Lactobacillus bulgaricus and Streptococcus thermophilus. 

Lactic acid is formed, which causes the proteins in milk to coagulate, giving it a thick texture and a sour flavour. The resulting yoghurt can be eaten plain or sweetened or flavoured with fruits of your choice. However, if you are looking to make your diet healthier by including yoghurt, it is best to consume it plain or with fruits instead of the ones with added sugars. There will always be a little amount of sugar even in plain yoghurt as lactose is a naturally occurring sugar present in milk.

With that being said, people who are lactose tolerant cannot consume yoghurt or curd.

Yoghurt is also an excellent source of phosphorus, riboflavin, and vitamin B12. It truly checks all of the criteria, not to mention being delicious and flexible. It goes well with smoothies, breakfast cereals, curries, lentil dhal, tacos, and pancakes, to name a few. You may also eat it right out of the tub!

Yoghurt Nutrition Facts:

Yoghurt is rich in several nutrients that are very important for your body:

• Vitamin B12 and Vitamin D
• Potassium
• Calcium
• Phosphorus
• Magnesium 

Is Yoghurt and Curd the same?

There is a lot of debate on the internet on whether yoghurt and curd are the same. 

The distinction between curd and yoghurt is minor; both are dairy products manufactured using comparable techniques. Bacteria are introduced to yoghurt to ferment the milk, resulting in lactic acid, which gives the yoghurt its texture and tangy flavour. Curd, on the other hand, is created by coagulating or curdling milk with acidic chemicals such as lemon juice, vinegar, or rennet.

Yoghurt is one of the best sources of naturally manufactured probiotics because it contains lactobacillus bacteria and a few other bacteria. Curds contain bacteria as well, but not nearly as much as yoghurt.

Yoghurt Health Benefits

Yoghurt provides a number of health benefits and we have listed some common ones for you:

It is a Natural Immunity Booster:

Consuming yoghurt on a daily basis can help the body fight off several infections and boost immunity. It is known widely that probiotics reduce inflammation. As yoghurt is majorly a probiotic, it helps dealing with viral infections and gut disorders. Regular intake of yoghurt overtime can strengthen the immune system as it is packed with magnesium, selenium and zinc. 

High in Protein:

Looking to reduce carbs and have a protein packed diet? Yoghurt is the best alternative. It provides an impressive amount of protein with around 12 grams per 8 ounces. Consuming yoghurt can make one feel full while maintaining a healthy metabolism by increasing energy expenditure.

In one 2014 study, participants who snacked on yoghurt were less hungry and consumed 100 fewer calories at dinner than those who ate lower-protein snacks with the same calories

Can help maintain a healthy heart

One of the causes for the debate regarding yoghurt's healthiness is its fat level. It's primarily saturated fat, with a minor quantity of monounsaturated fatty acids thrown in for good measure.

Previously, saturated fat was thought to be the cause of heart disease, but new study indicates that the situation is more nuanced. Despite this, fat-free and low-fat yoghurt types are nevertheless popular in the United States 

Saturated fats from full-fat dairy products, such as yoghurt, do not have the same health benefits as saturated fats from processed fast food. 

Furthermore, dairy products such as yoghurt can aid in the reduction of high blood pressure, a key risk factor for heart disease. The effects appear to be strongest among people who have already been diagnosed with high blood pressure.

Yoghurt Benefits for Skin:

Yoghurt is not just a superfood when it comes to physical health but also a booster for your skin. Plain yoghurt is very popular when it comes to DIY face masks and its skin enhancing properties. If you’re planning to try out a DIY yoghurt face mask it is important to read thoroughly about its properties and risks if any. It is best to experiment any DIY skin care only after consulting your dermatologist. 

Many people who have tried including yoghurt in their DIY skincare routines, swear by its moisturising and toning benefits. Plain yoghurt is popular for reducing inflammation on the skin and increasing skin elasticity.

Yoghurt can be paired with turmeric, aloe vera, honey, multani mitti, chandan etc. You have to be very careful while picking the ingredients that suit your skin well.

Here are a few simple Face Mask DIY USING yoghurt:

For Inflammatory and oily skin:

Mix the following ingredients and apply gently with a brush all over your face. Make sure to avoid eye contact.

1/2 cup yoghurt

1 tsp. honey

1/2 tsp. of ground turmeric 

For irritated skin:

Mix the following ingredients and apply gently with a brush all over your face. Make sure to avoid eye contact.

1/4 cup yoghurt

1 tbsp. Honey 

1 tbsp. aloe vera gel 

Side Effects of Yoghurt:

There are no side effects to yoghurt as such but it is still recommended that you consume homemade yoghurt as the ones commercially available are loaded with artificial sweetening and preservatives which are unhealthy for us.

So go for the best options and include this power pack of a food in your diet routine!