Yogurt, curd or dahi has donned many avatars! It may vary in taste and texture from one country to another and its cuisine. Like in the Indian sub-continent, we are more familiar with the thick, white, bland yogurt that is typically made from cow or buffalo milk. Curd is made from bacterial fermentation of milk, which provides it with most of its beneficial properties. The probiotics in the milk ferment it and convert the lactose in milk to lactic acid.
The dairy product is produced by mixing the culture of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus to warm milk and allowed it set over a period of 6 to 8 hours. It is super rich in calcium, vitamin B2, vitamin B12, magnesium, potassium, vitamin D, protein and healthy gut bacteria. It may sound technical, but most of us have witnessed our mothers or grandmothers stirring in a small spoon of curd with milk, just warmed to the right temperature and letting it set for the next day.
So, we spoke to Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert to more about yogurt, the myths around it and all the benefits it offers! Here’s what he had to say:
Benefits
The creamy, delicious curd tops the list of healthiest foods in the world.
1. Rich In Calcium
The yogurt/dahi has high calcium content with guaranteed sustainable absorption. Curd is not just full of calcium; it also contains vitamin D, which is essential for calcium absorption. You can easily include it in your daily diet. For snacking, you can team a bowl of yogurt with fresh fruits or flaxseeds and sunflower seeds for extra dose of fibre.
2. Builds Immunity
The probiotics in yogurt can build your immunity, helping you build defenses against various illnesses. Probiotics have long been proven to work on strengthening gut health. Yogurt also contains zinc and other essential minerals that help in ensuring good health.
3. Helps For Glowing Skin
Yogurt is a good source of beneficial bacteria that help in moisturising the skin and in improving the complexion. Components like lactic acid in curd act as exfoliators, reducing rashes and inflammation while leaving the skin smooth and bright. Use face masks made from curd to get rid of scars, acne, large pores, tanning, and pigmentation.
4. Improves Vaginal Health
The good bacteria in curd can help in maintaining a healthy vagina. It balances out the vaginal pH, improving the health of the vagina. The live and active cultures in these foods provide the female body with a boost of good bacteria, which is particularly helpful in preventing yeast infections.
Myths
1. All Yogurts Are Healthy
Some Greek yogurts or flavoured yogurts available in the market claim to be healthy but contain additives, colors, and gums for thickening and are best avoided altogether.
2. It is heavy to digest.
As we can imagine, this is not true, in fact it is the opposite since it facilitates digestion due to its effect as probiotics.
3. Lactose Intolerant Individuals Cannot Consume Yogurt.
This is a myth and lactose intolerant individuals actually can consume it. Yogurts contain live bacteria that can help break down lactose and are easy to digest. It is a great source of naturally-occurring calcium and probiotics; it can be healthy to keep some form of yogurt in your diet.
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