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Health
Yogurt � Perfect Food
Research proves
that yogurt is not just a food accompaniment, a dessert or merely a diet
food. Evidence is mounting that it is packed with microscopic warriors -
beneficial bacteria that are a must for good health. More, it is a
nutritional gold mine.
The National Institute of Nutrition in Hyderabad, pegs a cup of yogurt
(250 mg) at 370 mg of calcium (compare that with 300 mg in a cup of milk -
250 ml). This is 30 to 40 per cent of most adults' daily needs. Besides,
at eight grams of protein per cup, yogurt meets 20 to 25 per cent of the
average daily needs of an adult. It is also a good source of the B
vitamins - (including folacin) phosphorus and potassium. And, a cup of
yogurt contains 250 mg of potassium - almost as much as a banana does.
"If you want to have your own stockpile of B vitamins without having to
buy them, eat yogurt. By a strange chemistry, it sets up an efficient
little factory in the intestinal tract and manufactures B vitamins for
you," says Pratima Kaushik, chief dietician at the Vidyasagar Institute of
Mental Health and Neurosciences (VIMHANS), New Delhi. Besides, yogurt also
provides lactic acid, which aids protein, calcium and iron assimilation.
For those on a low calorie diet, yogurt is a boon in any case. "This
convenient food, easily available anywhere, is a snack that tastes great
at any time of the day; it is low in calories and can be sufficiently
filling when eaten combined with a high-fiber vegetable or fruit," says Dr
Shikha Sharma of Clinic de Rejuvenation, Delhi.
The benefits of yogurt go beyond its nutritional value and low cal appeal.
According to an article in the American Journal of Clinical Nutrition
(2000), yogurt helps make the immune system more resilient - "Increased
yogurt consumption, may enhance the immune response, which would, in turn,
increase resistance to immune-related diseases."
In addition, yogurt plays an important role in restoring the digestive
tract to its normal condition after a course of antibiotics. "The drugs
often wipe out every bacterium in their path, good and bad, altering the
natural balance of the digestive tract. When harmful bacteria dominate the
intestine, essential nutrients are not produced and the levels of damaging
substances like carcinogens and toxins rise. By killing the harmful
'bugs', yogurt helps maintain a healthy balance of intestinal bacteria,"
says Dr Mridula Chichra, a gynecologist at the Jeevan Nursing Home in
Delhi.
In the Indian context particularly, doctors and practitioners of
alternative medicine often recommend yogurt to patients recovering from
diarrhea, and to help ease other ailments of the intestinal tract.
Women stand to benefit immensely from yogurt. For instance, women are
often prone to candidosis - a yeast infection in the vagina, which
produces itching and possibly a thick white discharge. There are certain
times when women are more prone to this infection - during pregnancy,
while women are on birth control pills, if they are diabetic, or after a
course of antibiotics. "Eating yogurt that contains natural bacteria and
yeasts helps re-establish the equilibrium," says Kaushik.
A study conducted by E. Hilton et al (Annals of Internal Medicine) as far
back as 1992, found that yogurt consumption decreased vaginal infections
three-fold. "A particular feature of vaginal infection is the reduction or
absence of lactobacilli in the vaginal flora. Yogurt is full of
lactobacilli, hence the logic in its use," explains Chichra. According to
Chichra, yogurt can be used internally and externally, and it is a prime
'good yeast' agent to replace for our vaginal and intestinal flora.
Then of course, there is osteoporosis, a serious health problem,
especially for women. Studies have shown that most people consume far less
calcium than the recommended daily levels. This, later in life, makes them
prone to the crippling and painful effects of osteoporosis. While there
are many calcium supplements that are not readily or effectively absorbed,
yogurt provides an excellent source of easily absorbed calcium.
Waking up to the goodness of yogurt yields many other day-to-day benefits
to women. Daily consumption of this food helps to improve the complexion,
making it clearer and more radiant.
A word of caution, though - the fruited varieties of yogurt can be quite
high in calories, even while maintaining a low-fat profile. "The jams and
fruit concoctions added for flavor can dump in as much as seven teaspoons
of sugar per cup and more than double the calories. So go easy on these,
particularly if calories are a concern," says Sharma. If you want fruit
flavor but are not willing to sacrifice the calcium or add the calories,
mix your own chopped fruit into a container of yogurt. You'll get all the
calcium plus any extra vitamins and fiber the fruit supplies.
Also, to be effective, yogurt must contain sufficient numbers of 'live'
lactic cultures, which means it must be 'fresh'. Make it at home, is
Sharma's advice. Or, when buying it, look for packing as close to the date
of manufacture as possible to get maximum beneficial bacteria. And, she
says, "Always keep it cold, as the helpful bacteria in yogurt cannot
withstand high temperatures."
� Kavita Devgan
October 31, 2004
By arrangement with
Womens Feature Service
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