Yogurt: A Balanced Nutrition Source

by | Jan 27, 2020

What is yogurt?

Yogurt is a food made through a process of bacterial fermentation of milk and different types of bacteria such as bifidobacteria and lactobacillus. Traditionally, yogurt is made with cow’s milk, but some cultures use the goat, water buffalo, yak, and even camel milk.

Dairy-free yogurt is gaining ground in supermarkets and health food stores because of vegans and the lactose-intolerant. The varieties of yogurt are made from an array of dairy-free “milk” including coconut, rice, soy, and cashew.

The benefits of eating yogurt

Filled with nutrients

Yogurt contains almost every single nutrient you need. Vitamins and minerals are found in high amount in yogurt, especially calcium, vitamin B12, phosphorus, riboflavin, and magnesium.

High in protein

Yogurt is a rich source of protein, and in a cup of full-fat dairy yogurt, you can expect about 149 calories and 8.5 grams of protein. The proteins you get in yogurt include casein and whey, which both are easy to digest and provide a wide range of health benefits. Protein can help you feel fuller, which can help in weight loss.

Good for digestion

Probiotics, the live microorganisms that live in yogurt, are what makes this food so good for digestive health. Be sure to check the label and avoid artificial sweeteners, high-fructose corn syrup and other types of sugar when choosing a healthy yogurt.

Supports your immunity

You will not believe it but studies have shown that the probiotics found in yogurt may reduce inflammation and even improve immune health.

How is yogurt made?

Usually, to make yogurt, milk or cream is combined with lactic bacteria cultures such as lactobacillus bulgaricus and streptococcus thermophilus. The mixture is heated and then stored at a temperature that helps in increased activity of the bacteria. During this process, the bacteria convert the lactose in the milk to lactic acid, thickening it and lending yogurt its trademark tangy flavor.

Well, check out some amazing healthy yogurt recipes below.

Yogurt with Fig & Walnut


  • 1 fig
  • 1 ¼ cups Greek yogurt, plain (low-fat) (~13 oz)
  • 1 ¼ tsp fresh mint (chopped)
  • 5 walnuts (~⅔ oz)


  1. Remove the tip of fig and slice into small portion.
  2. Place yogurt in bowl and top with chopped walnut, fig, and mint.
  3. Your yogurt is ready.

Mango Coconut Chia Yogurt


  • 1 ½ cups unsweetened yogurt
  • 1 mango
  • 6 Tbsp chia seeds
  • 10 almonds
  • 4 Tbsp shredded coconut
  • 2 tsp cinnamon


  1. Mix all of the ingredients and let chill in the refrigerator overnight.
  2. Your delicious yogurt will be ready to eat in the morning.

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