From the north to south, with parathas, or in chat, or with rice to conclude a meal, yogurt has been a part of the Indian staple diet. Do you remember your mother saving a spoonful of previously made sour yogurt, just to make some more yogurt? This is called Yogurt Cultures. Yogurt is produced from bacterial fermentation of milk. Milk is boiled and later cooled to a lukewarm state. A required amount of yogurt cultures is added to the milk. It is then left to sit for fermentation and depending on the room temperature, the yogurt usually forms in 8-10 hours.
The origin of yogurt is not very accurately known, however, it is one of oldest produced foods consumed all over the world and more-so in India. The benefits of yogurt are numerous, and it is rightly termed as ‘One of the 5 elixirs (panch-amrita)’ in Sanskrit. Yogurt is a rich source of milk protein, calcium, riboflavin, vitamin B6 and vitamin B12.
Regular consumption of yogurt has multifarious benefits.
- Good for the Gut
The milk lactose is broken down during fermentation, to form lactic acid that makes yogurt easily digestible. Yogurt is an important source of good bacteria and hence termed to be Probiotic. This good bacteria resides in the lower intestinal track, which helps maintain the gastrointestinal health. Eating yogurt may control possibility of diarrhea, constipation and inflammatory bowel conditions. - Source of protein, B12, calcium
1cup of plain yogurt contains approximately 33% protein, which is extremely vital for growth and recovery of muscles. Yogurt also contains 45% carbs and around 20% fats. This delicious food is packed with over 45% calcium, 2% of vitamin A and C, and 1% iron. Calcium is essential for all age-groups in order to maintain bone health and especially for vegetarians yogurt should be a part of everyday diet. For growing children, yogurt is a supplement to meet their daily calcium needs. Among vegetarian foods, yogurt is a good source of vitamin B12. 1 cup yogurt provides over 1.4 mcg B12. The active microbe cultures in yogurt enhance absorption of calcium and B vitamin. - Cools the system
A bowl full of curd everyday keeps the heat at bay. It is one of the best cures for dehydration. Buttermilk made from blending thick yogurt and water cools the digestive track, aids faster digestion and cures digestives ailments. - Better than milk
A cup of yogurt has over 370 mg calcium, while same quantity of milk has only 300 mg. Moreover yogurt is easily digestible. People with lactose intolerance can safely opt for yogurt. Unlike milk, yogurt is acid neutral and helps maintain the acid balance in the body. - Food for weight-loss
Yogurt helps your body burn fat faster. Also, it is high in satiety value and when combined with specific fruits, it fulfills body’s required calorie intake. Thought it cannot be termed as a diet food, yogurt satisfies the nutrition requirement that is required during a weight-loss regime. - Works wonders for your hair & skin
Yogurt can be used to treat hair-problems like dry hair, dandruff, hair fall, etc. The lactic acid in yogurt cleanses the scalp and treats dandruff. Lactic acid from yogurt is used in many face masks and facial products as it tightens the pores, reduces wrinkles and is said to have anti-aging properties. Yogurt is also a good conditioner for dry hair.
Yogurt can be had for breakfast, lunch or as a snack between breaks. Packed yogurt is available in different varieties. Adding synthetic flavours, thickeners, sugar and preservatives has an adverse effect on the nutritional benefits of yogurt. The preferable way to consume, is the natural yogurt with fresh fruits and fresh ingredients. Frozen yogurt is good dessert & substitute for ice-cream.
Yogurt turns a boring meal into sumptuous fulfilling food. Yogurt has high palatability and creamier yogurt is more appeasing.
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