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Benefits of probiotics and side effects

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benefits of probiotic yogurt

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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7 Benefits of chlorella and side effects

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benefits of chlorella

Discover the 7 shocking health benefits of Chlorella and side effects.

Looking for an all-natural supplement that increases your energy, contributes to fat loss, and helps detoxify heavy metals like lead and mercury from your body? If so, freshwater algae called chlorella may be exactly what you need.

It is an alga native to Asia, specifically Japan and Taiwan, which has the peculiarity of being loaded with phytonutrients that include: B complex vitamins, potassium, magnesium, phosphorus, chlorophyll, and amino acids.

Chlorella is a blue-green alga like its spirulina cousin,  and we’ll compare the nutrients in these superfoods later in the article.

Studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and assisting in the detoxification of our bodies.

The impressive green color of this rich algae is due to the high concentration of chlorophyll that resides on them.

It is well known that most of the time they recommend the consumption of a large amount of green leafy vegetables to fortify and improve health, but sometimes it can be difficult to obtain the minimum of servings recommended by specialists in functional medicine.

While juicing is another option, it is simply too slow for most people. And frankly, most leafy greens pale in comparison to the health benefits this alga can provide.

By consuming organic supplements of this alga at a low temperature, you can receive all the benefits in powder or tablet form.

Chlorella has been proven to be excellent algae for general body health

Chlorella Nutrition Facts

As you’re about to see, this interesting freshwater algae is one of the most nutrient-dense superfoods in the world.

A 1-ounce (3 tablespoons) serving of chlorella contains:

• Protein – 16g

• Vitamin A— 287%  RDA

• Vitamin B2— 71%  RDA

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• Vitamin B3— 33%  RDA

• Iron— 202%  RDA

• Magnesium – 22%  RDA

• Zinc— 133%  RDA

In addition, it contains a good amount of vitamin B1, vitamin B6, and phosphorus.

When you look at its nutrient density score, it’s easy to see why it’s ranked as one of the top 10 healthy foods in the world. It’s more nutrient-dense per gram than other vegetables, including kale, spinach, and broccoli!

Health benefits of Chlorella

Here are seven scientifically proven health benefits of chlorella that you can expect from incorporating this superfood into your daily diet.

1.- Detoxifies heavy metals

If you have mercury fillings in your teeth, have been vaccinated, eat fish regularly, have been exposed to radiation, or consume food from China, there may be heavy metals lurking in your body.

It is important to your overall health and wellness to be proactive in detoxifying heavy metals and toxins.

One of the most important health benefits of these algae is that it envelops even persistent toxins that reside in our bodies, such as lead, cadmium, mercury, and uranium, and prevents them from being reabsorbed.

It is believed that the recurrent consumption of this algae can benefit your body, preventing the so-called heavy metals from agglomerating in the organs of the human body.

2.- Detoxifies the body

Both radiation therapy and chemotherapy are the two most widely used forms of cancer treatment in science.

Anyone who has undergone any of these treatments, or knows someone who has, knows what cost it will charge to the body.

One of the demonstrations that have been evidenced during the last decade is that chlorella has high levels of chlorophyll to its credit, which vigorously protects the human body from the effects that can be caused by ultraviolet radiation typical of this type of treatment, eliminates any trace of particular radioactive from the body.

According to research, when this freshwater alga is consumed, the normal values of both the cellular components and the functions of the immune system are maintained, that is, they are less affected by cancer treatments.

3.- Supports the immune system

The investigations around the operation and the benefits of Chlorella have been multiple, and this has allowed us to know that the ingestion of this algae, can improve in eight weeks the activity of the so-called NK cells.

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Another study is based on the responses of the immune system to the consumption of supplements based on Chlorella, showing that these algae are compatible with a healthy response of the immune system and help the activity of “natural killer” cells.

4.- Benefits of chlorella for  weight loss

Losing weight is difficult, especially as we age. The ingestion of this seaweed demonstrated its ability to significantly reduce the percentage of body fat in individuals, in addition to the cholesterol and glucose present in the fasting blood.

Another benefit of chlorella is that it can help you regulate your hormonal level, in the same way, it is helpful when regulating metabolism, providing more energy, and improving circulation.

It is also good for reducing both fat and weight, and it can eliminate toxin storage.

As you know, when a person is in this weight loss process, their body tends to release a series of toxins that can be reabsorbed by the body after a few days, which is why it is important to eliminate them from the body as soon as possible. possible.

It is there, where the role of chlorella is the protagonist since this algae can surround both toxins and heavy metals to facilitate their elimination and prevent reabsorption.

5.- It makes you look younger

Research continues to reveal that chlorella can also slow the aging process, making you look younger.

It was recently revealed that these algae can greatly reduce what we know as oxidative stress, which is generally caused by poor diet, stress, and pollution.

One of the main reasons why this alga is so effective is that it can give your skin a more youthful and fresh appearance, the reason? – as it increases the levels of vitamins A, C and glutathione in the body, which eliminates all free radicals and protects cells.

Best of all is that only the intake of a teaspoon or two capsules per day of chlorella or a supplement based on these algae, the results will be evident in a few weeks.

6.- Benefits of chlorella for  cancer

It is believed that all human bodies at some point develop cancer cells. Immune systems that work to perfection, have the natural ability to mitigate and destroy these cells, before they have the opportunity to create cancer, thanks to a study it was shown that chlorella favors cancer prevention in various ways.

First of all, it is believed that the preventive consumption of this algae progressively strengthens the immune system of people, that is, that the bodies will be able to respond healthily.

Second, by eradicating heavy metals and toxins from the body, it is unlikely that we can suffer from those cancers that tend to be based on the environment.

Third, it has been shown that people who have suffered from cancer can enhance the action of so-called T cells by battling abnormal cells.

Finally, as mentioned above, when people are diagnosed with cancer and undergo chemotherapy or radiotherapy treatments, this algae can help reduce side effects, so that it can be mentioned as a natural treatment for this disease.

7.- Benefits of chlorella for diabetes and cholesterol

Both diabetes and cholesterol problems are two of the diseases facing the majority of the world’s population today.

Years of poor diet, stress, and lack of sleep have led many to one or both diagnoses.

Thanks to the meticulous investigations that have been developed around chlorella, it was found that a dose of 8 thousand mm, divided into two daily doses, can significantly reduce both glucose in the blood and cholesterol.

One of the first pieces of evidence of the researchers was the reduction of cholesterol in the people who were the object of the studies, in the same way, they noticed a great improvement in the decrease in glucose, all this, thanks to the activation of cellular genes that improve insulin sensitivity, achieving a healthy balance.

Chlorella vs spirulina

While most Americans have not heard of chlorella, many people have been taking spirulina for years.

They are both aquatic organisms, but at the cellular level, they are quite different.

Spirulina like chlorella share a balance of nutrients that can help people detoxify and cleanse the entire body, plus they are loaded with a high concentration of protein that perfectly supports energy and clarity.

What’s more, spirulina has been used for years within the main nutritional programs of the World Health Organization (WHO), which seeks to eradicate malnutrition in children in underdeveloped nations.

It is estimated that a single dose of spirulina a day can compensate for the lack of vitamin A, something that as you know, can cause blindness.

The high protein levels that chlorella contains, coupled with the combination of minerals, phytonutrients, photo chemicals, and vitamins take a step forward compared to spirulina. When used in tandem, their powers are intensified.

The stiffness and hardness of the walls of chlorella make them difficult to digest.

It is believed that it is precisely the substance that this alga has in its walls that allows the absorption of heavy metals, pesticides, and other toxins that it can permanently eliminate from the human body.

Therefore, when buying a chlorella supplement, be sure to buy “cracked cell wall chlorella” because they are completely absorbable.

Side effects of chlorella

Like other algae and foods, chlorella can cause certain side effects in some people; Some of the most significant symptoms are manifested through inflammation or great sensitivity in areas such as the face and tongue to sunlight, it can also cause an upset stomach, tremors, headaches, vertigo, fatigue, lethargy and acne.

Most of these chlorella side effects and symptoms are typical of any detox program.

However, you must consult your trusted doctor, especially if you tend to experience allergic reactions to iodine or if you have recently been medicated.

How to Take a Chlorella Supplement

When taking a chlorella supplement, there are two main ways to consume it.

  1. Smoothie: It has a very strong flavor and therefore you will want to add about 1/2 teaspoon to a smoothie with bananacoconut water, vanilla protein powder, and lemon juice to help hide the flavor.
  2. Tablets:  Simply take 3–6 chlorella tablets with 8 ounces of water 1–3 times a day to experience the health benefits of this interesting algae.
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