First off, let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
But one of the words we're hearing more and more of regarding yogurt is "probiotics." Probiotics are "friendly bacteria" that are naturally present in the digestive system. Live strains of these "good bacteria" are also found in many yogurt products. While more research needs to be done, there's some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.
The health benefits of yogurt are so impressive that many health-conscious people make it a daily habit. And each year, more and more research is published adding insight into the health benefits from eating yogurt.
Here are some possible health benefits to having some yogurt each day:
Yogurt With Active Cultures May Help the Gut
While more study is needed, there's some evidence that yogurt with active cultures may help certain gastrointestinal conditions, including:
Inflammatory bowel disease
H. pylori infection
The benefits are thought to be due to:
Changes in the microflora of the gut
The time food takes to go through the bowel.
Enhancement of the body's immune system
Some Probiotic Strains May Boost the Immune System
While much also remains to be learned about probiotics and the immune system, recent studies suggest that certain probiotic strains offer some benefits:
One review article suggests probiotics may help with inflammatory bowel disease by changing the intestinal microflora and lessening the immune system response that can worsen the disease.
Another study indicated probiotics may enhance resistance to and recovery from infection. In research on elderly people, researchers found that the duration of all illnesses was significantly lower in a group that consumed a certain probiotic found in fermented milk.
Yogurt With Active Cultures May Discourage Vaginal Infections
Candida or "yeast" vaginal infections are a common problem for women with diabetes. In a small study, seven diabetic women with chronic candidal vaginitis consumed 6 ounces of frozen aspartame-sweetened yogurt per day (with or without active cultures).
Yogurt May Help Prevent Osteoporosis
"Adequate nutrition plays a major role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D,"
Calcium has been shown to have beneficial effects on bone mass in people of all ages, although the results are not always consistent.
"The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high.
And what qualifies as "sufficiently high?"
Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says. (Look for the Daily Value amount listed on food labels.) But more may be better.
"This amount is likely to be sufficient for most young adults for skeletal health, although many would argue that for overall health, more than the 400 IU may be required, even at these younger ages.
Older people specifically can benefit from more vitamin D.
Many dairy products, including some yogurts, are made with added vitamin D. Find out which brands have added vitamin D by checking out the table below, and by reading labels when you shop.
Yogurt May Reduce the Risk of High Blood Pressure
One study, which followed more than 5,000 university graduates in Spain for about two years, found a link between dairy intake and risk of high blood pressure.
"We observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake," Alvaro Alonso, MD, PhD, a researcher in the department of epidemiology at the Harvard School of Public Health, says in an email interview.
Although most of the low-fat dairy consumed by the study subjects was as milk, Alvaro believes low-fat yogurt would likely have the same effect. Dutch researchers recently reported that higher dairy consumption (mainly from milk and yogurt) was modestly linked to lower blood pressure in 2064 Dutch men and women ages 50 to 75.
Yogurt May Help You Feel Fuller
A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. The snack was either:
Semisolid yogurt containing pieces of peach and eaten with a spoon
The same yogurt in drinkable form
A peach-flavored dairy beverage
Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks.