Food
Benefits of probiotics and side effects
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Discover the 10 shocking health benefits of probiotics and side effects.
Traditional probiotic yogurt is made from dairy that is fermented into a creamy food packed with beneficial probiotics and is a balanced source of protein, fat, carbohydrates, vitamins, and minerals.
Yogurt is considered a superfood when sourced from grass-fed cows or goats, yogurt nutrition is maximized, supplying omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2 and enzymes that make the benefits of probiotic yogurt truly amazing.
Dairy yogurt can be made from goat’s or sheep’s milk, but traditional cow’s milk is still the most popular, plus, yogurt is the most widely consumed fermented dairy product in the United States today, with the second being the kefir.
The fermentation of dairy milk is believed to date back more than 6,000 years to Central Asia as a way to preserve milk. Historical records place yogurt in India, Persia, and Turkey not long after it was seen in Central Asia.
Yogurt was prized for its creamy texture and many uses. Back then, fresh milk used to be carried in the stomach lining of animals, where many believe that healthy bacteria, along with the weather, contributed to fermentation.
Today, however, the process is very different! Dairy milk is heated to the point of killing existing bacteria, a process known as pasteurization.
An initial culture of live bacteria is introduced, and the milk is allowed to ferment for several hours until it is thick, rich, and sour.
Health benefits of probiotics
So why is probiotic yogurt so good for you? In a study published a couple of years ago, 6526 people were studied, and yogurt intake was directly associated with better overall diet quality, healthier metabolic profiles, healthier blood pressure, and triglyceride levels.
Additionally, probiotic yogurt benefits were found to be an excellent source of calcium, potassium, magnesium, zinc, and vitamins B2; Yogurt is great for overall health and wellness, and probiotic-rich foods are central to the GAPS diet plan. Here are 10 proven health benefits of probiotics:
1.- Benefits of probiotics for digestion
The healthy bacteria added to yogurt help improve the microflora in the gut, which is responsible for digestion and a healthy digestive tract.
These active cultures can help with certain gastrointestinal conditions, such as colon cancer, IBS, constipation, diarrhea, and lactose intolerance.
Many people who struggle with lactose intolerance find yogurt to be a calming food, not one that causes digestive problems.
2.- Benefits of probiotics for diabetes
In a recent study, a higher intake of probiotic yogurt is directly associated with a lower risk of developing type 2 diabetes, the benefits of probiotics are supported by the digestion and absorption of nutrients throughout the digestive tract; This is essential for healthy blood sugar regulation.
3.- Benefits of probiotics for colorectal cancer
In a large study of more than 45,000 individuals, consuming the benefits of probiotic yogurt was shown to protect against colorectal cancer, the researchers noted that “the protective effect of yogurt was evident throughout the cohort.” The reason for this is a healthier digestive tract, due to the probiotics and healthy bacteria in the yogurt.
4.- Benefits of probiotics for osteoporosis
According to Jeri Nieves, Ph.D., MS, and director of the Helen Hayes Hospital for Bone Density Testing in New York, “Proper nutrition plays an important role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D.
The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is high enough. “ Dairy yogurts are rich in calcium and many dairy yogurts are fortified with vitamin D, however, raw cow’s milk yogurt is not. I need fortification as it contains 38 IU per quart!
5.- Benefits of probiotics for weight loss
According to the University of Tennessee at Knoxville, the benefits of probiotic yogurt increase fat loss, the study showed that servings of three to six ounces a day for 12 weeks almost doubled the amount of fat loss compared to others in the study.
The group that consumed the probiotic yogurt and extra calcium to reach 1,100 milligrams lost 22 percent more weight and 61 percent more body fat.
The study also found that the belly region and waist circumference were particularly affected.
6.- Boost the immune system
In a recent study, researchers found that probiotics found in yogurt and other fermented dairy products can enhance the immune system of the intestinal lining by increasing the cells that produce cytokines in the intestine.
The researchers stated that “supplementation of probiotic organisms in childhood could help prevent immune diseases in childhood.”
Another study on infants found that probiotics added to formulas had a significant decrease in fever days, antibiotic prescriptions, clinic visits, and childcare absences.
For adults, the probiotics in yogurt help keep the digestive tract free of disease-causing bacteria,
7.- Reduce high blood pressure
Yogurt has more than 600 milligrams of potassium! for every eight ounces!
In 36 clinical trials and 17 studies, potassium intake and blood pressure reduction are evident, potassium is believed to help decrease sodium reabsorption while influencing nervous system cell function, important for lower blood pressure and improve heart health.
A study conducted by the Harvard School of Public Health found that people who consume two to three servings (or more) per day of low-fat dairy products experience a 50 percent reduction in the risk of developing blood pressure.
So, if you have high blood pressure, start eating the benefits of probiotic yogurt, if you want to maintain healthy blood pressure, eat yogurt.
8.- Reduce bad cholesterol
The health benefits of probiotic yogurt, including Lactobacillus Acidophilus, lower cholesterol levels, with just a 200 milliliter (seven-ounce) serving per day!
In a controlled clinical study, researchers witnessed a 2.4 percent reduction in serum cholesterol.
They believe that regular intake of probiotic yogurt has the potential to reduce the risk of coronary heart disease by 6 to 10 percent.
9.- Regulates moods
The effects of probiotic yogurt benefits on the digestive tract and blood sugar levels have already been discussed, but as a result, the health of our gut is directly related to our mood.
In a study by Gail and Gerald Oppenheimer Family Center for Neurobiology of Stress who studied brain scans during and after the study, researchers found that healthy women who regularly consumed probiotics through yogurt showed more control over emotions and less anxiety when they presented emotional events to them. The yogurt group ate two servings per day for four weeks.
10.- It can help treat chronic pain and brain-related diseases
In the same study mentioned above on mood regulation, researchers found that the benefits of probiotic yogurt have the potential to help with chronic pain, Parkinson’s, Alzheimer’s, and autism.
The researchers also raised the question of whether repeated courses of antibiotics can affect the brain.
Antibiotics are prescribed to kill dangerous bacteria, but they also kill healthy bacteria that reside in our guts.
This reinforces my recommendation that yogurt and other probiotic-rich foods should always be consumed and especially taken after courses of antibiotics.
Nutrition Facts of Probiotics
Protein, vitamin B12, pantothenic acid, potassium, zinc, riboflavin, calcium, and phosphorus make up the nutritional profile of yogurt.
It is a complete food, with just the right balance of protein, fat, and carbohydrates, a single serving can provide more than 25 percent of the daily value for protein and almost 50 percent of the DV for calcium.
It also helps reduce belly fat, denies chemically induced cancer, lowers cholesterol, increases metabolism, and strengthens the immune system.
The benefits of probiotic yogurt are stimulated healthy digestive function and help produce vitamin B12 and K.
Healthy strains of bacteria added to yogurt and kefir include Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. The key is to look for yogurt that contains “live and active cultures.”
Omega-3s are healthy fats associated with supporting weight loss, reducing blood pressure, lowering inflammation, fighting cancer, and protecting against cognitive decline.
While we primarily focus on omega-3s in wild-caught salmon and tuna, probiotic yogurt from grass-fed cows makes the list as one of the top available food sources. Dairy products, including yogurt, from grass-fed cows, are higher in omega-3s and CLA.
Side effects of probiotics
Milk allergies are different from dairy “sensitivity” or intolerance. A true milk allergy can cause anaphylactic shock.
A sensitivity to lactose or casein can cause uncomfortable symptoms, but it has rarely turned into an allergy and has acted as a true allergy.
Most people who are sensitive to dairy can enjoy real yogurt made from goat’s milk, sheep’s milk, and A2 cow’s milk.
One study found that for men with lactose malabsorption, consuming raw yogurt with live bacteria helped with digestion and increased butyrate in the system.
Uses of probiotic yogurt
Yes! There are many non-culinary uses for yogurt! Add yogurt to your beauty regimen to experience all the probiotic benefits for your complexion. Your hair and skin will thank you!
-Combat acne with yogurt: Mix 2 tablespoons of yogurt, 1 tablespoon of oatmeal, and 1 tablespoon of raw honey. Apply to the face, paying special attention to areas prone to acne or breakouts. Leave on for 10 minutes, rinse well with warm water, and pat dry.
-Moisturize dry skin – Mix 1 tablespoon of yogurt with ½ tablespoon of coconut oil and apply it on your face, elbows, or even on healing. Relax for 10 minutes and wipe clean with a tissue.
-Moisturize dry hair – Mix 2 tablespoons of yogurt and 2 tablespoons of coconut oil, and apply to hair. Wrap your hair in a towel and relax for 30 minutes. Rinse well in the shower and follow with Homemade Honey Citrus Shampoo. Rinse well.
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