8 Intense Benefits of Yogurt

Yogurt is a fermented dairy product and has been found to reduce the risk of heart disease and aid in weight management. It provides protein and calcium, and it may enhance healthy gut bacteria.

What is Yogurt and how is it made?

Yogurt is a popular dairy food produced by the bacterial fermentation of milk.

It can be made from all types of milk and the bacteria used to make yogurt are called “yogurt cultures.” The bacteria ferment lactose, the natural sugar found in milk leading the process to produce lactic acid which is a substance that causes milk proteins to curdle and gives yogurt its unique flavor and texture.

Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat as expected.

The problem is when commercial brands add ingredients such as artificial flavors and sugar which makes yogurt not good for your health.

Instead, plain, unsweetened yogurt offers many health benefits.

1. It may benefit heart health

Reduce the risk of heart disease

Yogurt contains mostly saturated fat which is often believed to cause heart disease, but current research denies the belief. There is no clear evidence that the fat in yogurt is harmful to your health^[1]German JB, Gibson RA, Krauss RM, Nestel P, Lamarche B, van Staveren WA, Steijns JM, de Groot LC, Lock AL, Destaillats F. A reappraisal of the impact of dairy foods and milk fat on cardiovascular … Continue reading^[2]Rice BH. Dairy and Cardiovascular Disease: A Review of Recent Observational Research. Curr Nutr Rep. 2014 Mar 15;3(2):130-138. doi: 10.1007/s13668-014-0076-4. PMID: 24818071; PMCID: PMC4006120..

In fact, according to some research, intake of saturated fat from whole-milk products increases “good” HDL cholesterol, which may protect heart health^[3]Huth PJ, Park KM. Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence. Adv Nutr. 2012 May 1;3(3):266-85. doi: 10.3945/an.112.002030. PMID: … Continue reading^[4]Mahdy Ali K, Wonnerth A, Huber K, Wojta J. Cardiovascular disease risk reduction by raising HDL cholesterol–current therapies and future opportunities. Br J Pharmacol. 2012 Nov;167(6):1177-94. … Continue reading^[5]Rice BH. Dairy and Cardiovascular Disease: A Review of Recent Observational Research. Curr Nutr Rep. 2014 Mar 15;3(2):130-138. doi: 10.1007/s13668-014-0076-4. PMID: 24818071; PMCID: PMC4006120..

Altogether, studies have found yogurt intake to reduce the overall incidence of heart disease, and yet fat-free and low-fat varieties of yogurt are still popular in the US^[6]de Souza RJ, Mente A, Maroleanu A, Cozma AI, Ha V, Kishibe T, Uleryk E, Budylowski P, Schünemann H, Beyene J, Anand SS. Intake of saturated and trans unsaturated fatty acids and risk of all cause … Continue reading^[7]Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46. … Continue reading^[8]Schwab U, Lauritzen L, Tholstrup T, Haldorssoni T, Riserus U, Uusitupa M, Becker W. Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 … Continue reading.

Lower the risk of high blood pressure

Yogurt and other dairy products have been shown to help lower blood pressure, which is a major risk factor for heart disease. The effects appear to be strongest among people who have already been diagnosed with high blood pressure^[9]Park KM, Cifelli CJ. Dairy and blood pressure: a fresh look at the evidence. Nutr Rev. 2013 Mar;71(3):149-57. doi: 10.1111/nure.12017. PMID: 23452282.^[10]Dong JY, Szeto IM, Makinen K, Gao Q, Wang J, Qin LQ, Zhao Y. Effect of probiotic fermented milk on blood pressure: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1188-94. … Continue reading^[11]Kris-Etherton PM, Grieger JA, Hilpert KF, West SG. Milk products, dietary patterns and blood pressure management. J Am Coll Nutr. 2009 Feb;28 Suppl 1:103S-19S. doi: 10.1080/07315724.2009.10719804. … Continue reading.

Another recent study observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake.

The research was conducted on more than 5000+ Spanish university graduates over a course of around two years.

Summary

Yogurt is high in protein, which is very filling, and may improve your diet overall. Both of these aspects help with weight management.

2. It may promote weight management

Yogurt consumption has been linked to decreased body weight, body fat percentage, and waist circumference in several studies. It contains a lot of protein and calcium, both of which help to raise levels of appetite-suppressing hormones such as peptide YY and GLP-1^[12]Tremblay A, Doyon C, Sanchez M. Impact of yogurt on appetite control, energy balance, and body composition. Nutr Rev. 2015 Aug;73 Suppl 1:23-7. doi: 10.1093/nutrit/nuv015. PMID: 26175486..

A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack.

A research organized 200 calorie snacks for 16 men and 16 women to later analyze the hunger, fullness, and calories eaten at the next meal.

Results conclude with people who had yogurt snacks not eating fewer calories at the next meal, but both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks. The snack was either: ▶ pieces of peach containing semisolid yogurt, ▶ the same yogurt in drinkable form, ▶ a peach-flavored dairy beverage, or ▶ peach juice.

Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage, and waist circumference^[13]Eales J, Lenoir-Wijnkoop I, King S, Wood H, Kok FJ, Shamir R, Prentice A, Edwards M, Glanville J, Atkinson RL. Is consuming yoghurt associated with weight management outcomes? Results from a … Continue reading.

Another study discovered that eating full-fat dairy products, such as yogurt, may lower the risk of obesity. This contradicts conventional beliefs regarding fat intake and weight gain^[14]Kratz M, Baars T, Guyenet S. The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. Eur J Nutr. 2013 Feb;52(1):1-24. doi: 10.1007/s00394-012-0418-1. … Continue reading.

Lastly, some other studies have found that people who consume yogurt eat better overall than those who do not. This is due in part to its higher nutritional content in comparison to its relatively low-calorie level^[15]Wang H, Livingston KA, Fox CS, Meigs JB, Jacques PF. Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Nutr Res. 2013 Jan;33(1):18-26. doi: … Continue reading^[16]Jacques PF, Wang H. Yogurt and weight management. Am J Clin Nutr. 2014 May;99(5 Suppl):1229S-34S. doi: 10.3945/ajcn.113.073031. Epub 2014 Apr 2. PMID: 24695887..

Summary

Yogurt is high in protein, which is very filling, and may improve your diet overall. Both of these aspects help with weight management.

3. It may protect against osteoporosis

Calcium is one of the most important micronutrients in the prevention and treatment of osteoporosis (weakening of bones) and has been shown to have beneficial effects on bone mass in people of all ages.

Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus, and, sometimes, vitamin D, all of which are especially helpful for preventing osteoporosis^[17]Tucker KL. Osteoporosis prevention and nutrition. Curr Osteoporos Rep. 2009 Dec;7(4):111-7. doi: 10.1007/s11914-009-0020-5. PMID: 19968914.^[18]Prentice A. Diet, nutrition and the prevention of osteoporosis. Public Health Nutr. 2004 Feb;7(1A):227-43. doi: 10.1079/phn2003590. PMID: 14972062.^[19]Cashman KD. Diet, nutrition, and bone health. J Nutr. 2007 Nov;137(11 Suppl):2507S-2512S. doi: 10.1093/jn/137.11.2507S. PMID: 17951494..

Individuals with osteoporosis have low bone density and are at a higher risk of bone fractures^[20]Gass M, Dawson-Hughes B. Preventing osteoporosis-related fractures: an overview. Am J Med. 2006 Apr;119(4 Suppl 1):S3-S11. doi: 10.1016/j.amjmed.2005.12.017. PMID: 16563939.^[21]Wilkins CH, Birge SJ. Prevention of osteoporotic fractures in the elderly. Am J Med. 2005 Nov;118(11):1190-5. doi: 10.1016/j.amjmed.2005.06.046. PMID: 16271899..

However, studies show that eating at least three servings of dairy foods every day, such as yogurt, can help maintain bone mass and strength^[22]Rozenberg S, Body JJ, Bruyère O, Bergmann P, Brandi ML, Cooper C, Devogelaer JP, Gielen E, Goemaere S, Kaufman JM, Rizzoli R, Reginster JY. Effects of Dairy Products Consumption on Health: Benefits … Continue reading^[23]Heaney RP. Dairy and bone health. J Am Coll Nutr. 2009 Feb;28 Suppl 1:82S-90S. doi: 10.1080/07315724.2009.10719808. PMID: 19571166..

Summary

Osteoporosis is common in the elderly, however, consuming yogurt regularly may reduce the risk. About yogurt, it is rich in vitamins and minerals that play a key role in bone health.

4. Yogurt may benefit digestive health

Your body needs to have a healthy amount of ”good” bacteria in the digestive tract, and many yogurts are made using active, good bacteria. The term being used is probiotics. These yogurt may benefit digestive health when consumed^[24]Guarner F, Perdigon G, Corthier G, Salminen S, Koletzko B, Morelli L. Should yoghurt cultures be considered probiotic? Br J Nutr. 2005 Jun;93(6):783-6. doi: 10.1079/bjn20051428. PMID: 16022746..

Additionally, some probiotics present in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to alleviate the painful symptoms of irritable bowel syndrome (IBS), a common condition affecting the colon^[25]Aragon G, Graham DB, Borum M, Doman DB. Probiotic therapy for irritable bowel syndrome. Gastroenterol Hepatol (N Y). 2010 Jan;6(1):39-44. PMID: 20567539; PMCID: PMC2886445.^[26]Distrutti E, Monaldi L, Ricci P, Fiorucci S. Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World J Gastroenterol. 2016 Feb 21;22(7):2219-41. doi: … Continue reading^[27]Ortiz-Lucas M, Tobías A, Saz P, Sebastián JJ. Effect of probiotic species on irritable bowel syndrome symptoms: A bring up to date meta-analysis. Rev Esp Enferm Dig. 2013 Jan;105(1):19-36. doi: … Continue reading^[28]Guyonnet D, Chassany O, Ducrotte P, Picard C, Mouret M, Mercier CH, Matuchansky C. Effect of a fermented milk containing Bifidobacterium animalis DN-173 010 on the health-related quality of life and … Continue reading.

Another study found that yogurt with Bifidobacteria improved digestive symptoms and health-related quality of life among women who did not have a diagnosed digestive condition^[29]Guyonnet D, Schlumberger A, Mhamdi L, Jakob S, Chassany O. Fermented milk containing Bifidobacterium lactis DN-173 010 improves gastrointestinal well-being and digestive symptoms in women reporting … Continue reading.

Yogurt with active cultures may also help with certain other gastrointestinal conditions, including lactose intolerance, constipation^[30]Liu LW. Chronic constipation: current treatment options. Can J Gastroenterol. 2011 Oct;25 Suppl B(Suppl B):22B-28B. PMID: 22114754; PMCID: PMC3206558.^[31]Dimidi E, Christodoulides S, Fragkos KC, Scott SM, Whelan K. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. Am J … Continue reading^[32]Tabbers MM, Chmielewska A, Roseboom MG, Boudet C, Perrin C, Szajewska H, Benninga MA. Effect of the consumption of a fermented dairy product containing Bifidobacterium lactis DN-173 010 on … Continue reading, diarrhea^[33]Guarino A, Guandalini S, Lo Vecchio A. Probiotics for Prevention and Treatment of Diarrhea. J Clin Gastroenterol. 2015 Nov-Dec;49 Suppl 1:S37-45. doi: 10.1097/MCG.0000000000000349. PMID: 26447963.^[34]Guarino A, Lo Vecchio A, Canani RB. Probiotics as prevention and treatment for diarrhea. Curr Opin Gastroenterol. 2009 Jan;25(1):18-23. doi: 10.1097/MOG.0b013e32831b4455. PMID: 19114770., and bloating^[35]Verna EC, Lucak S. Use of probiotics in gastrointestinal disorders: what to recommend? Therap Adv Gastroenterol. 2010 Sep;3(5):307-19. doi: 10.1177/1756283X10373814. PMID: 21180611; PMCID: PMC3002586..

Summary

Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.

5. Yogurt is inflated with protein

Protein has been shown to promote metabolism by raising energy expenditure, or the number of calories burned during the day^[36]Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: … Continue reading, and yogurt contains an incredible quantity of protein, with approximately 12 grams per 7 ounces (200 grams)^[37]Yogurt, plain, skim milk, 13 grams protein per 8 ounce Nutrition Facts & Calories – NutritionData (https://nutritiondata.self.com/facts/dairy-and-egg-products/106/2)..

Furthermore, Greek yogurt, also known as strained yogurt, has been proven to influence appetite control and delay feelings of hunger more than regular yogurt (less protein)^[38]Douglas SM, Ortinau LC, Hoertel HA, Leidy HJ. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite. 2013 Jan;60(1):117-122. doi: … Continue reading, which may be beneficial for appetite and weight control. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams)^[39]Plain Non-Fat Greek Yogurt Nutrition Facts & Calories – NutritionData (https://nutritiondata.self.com/facts/custom/1409912/2)..

In one study, subjects who snacked on yogurt were less hungry and consumed 100 fewer calories at dinner, compared to those who ate lower-protein snacks with the same amount of calories^[40]Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: … Continue reading.

Summary

Yogurt contains high protein content along with fewer calories. It is helpful for appetite and weight control. Apparently, Greek yogurt is more beneficial than regular yogurt.

6. Yogurt is rich with essential nutrients

Yogurt is a natural powerhouse of a list of nutrients that your body needs. It’s known for containing a lot of calcium as much as almost 50% of your daily calcium needs in just one cup^[41]Flynn A. The role of dietary calcium in bone health. Proc Nutr Soc. 2003 Nov;62(4):851-8. doi: 10.1079/PNS2003301. PMID: 15018485.^[42]Yogurt, plain, skim milk, 13 grams protein per 8 ounce Nutrition Facts & Calories – NutritionData (https://nutritiondata.self.com/facts/dairy-and-egg-products/106/2)..

One cup also provides 38% of your daily need for phosphorus, 12% for magnesium, and 18% for potassium. These are the minerals essential for several biological processes, such as regulating blood pressure, metabolism and bone health^[43]Yogurt, plain, skim milk, 13 grams protein per 8 ounce Nutrition Facts & Calories – NutritionData (https://nutritiondata.self.com/facts/dairy-and-egg-products/106/2).^[44]de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014. PMID: 25540137.^[45]Weaver CM. Potassium and health. Adv Nutr. 2013 May 1;4(3):368S-77S. doi: 10.3945/an.112.003533. PMID: 23674806; PMCID: PMC3650509.^[46]Takeda E, Yamamoto H, Yamanaka-Okumura H, Taketani Y. Dietary phosphorus in bone health and quality of life. Nutr Rev. 2012 Jun;70(6):311-21. doi: 10.1111/j.1753-4887.2012.00473.x. PMID: 22646125..

Yogurt does not naturally contain vitamin D but is high in other vitamins, especially, B vitamins which include B₁₂, and riboflavin (vitamin B₂), both of which may protect against heart disease and certain neural tube birth defects^[47]Yogurt, plain, skim milk, 13 grams protein per 8 ounce Nutrition Facts & Calories – NutritionData (https://nutritiondata.self.com/facts/dairy-and-egg-products/106/2).^[48]Ryan-Harshman M, Aldoori W. Vitamin B12 and health. Can Fam Physician. 2008 Apr;54(4):536-41. PMID: 18411381; PMCID: PMC2294088.^[49]Powers HJ. Riboflavin (vitamin B-2) and health. Am J Clin Nutr. 2003 Jun;77(6):1352-60. doi: 10.1093/ajcn/77.6.1352. PMID: 12791609..

Apparently, vitamin D, too, is usually fortified within yogurt these days which promotes bone and immune system health and may reduce the risk of some diseases, including heart disease and depression^[50]Turner AG, Anderson PH, Morris HA. Vitamin D and bone health. Scand J Clin Lab Invest Suppl. 2012;243:65-72. doi: 10.3109/00365513.2012.681963. PMID: 22536765.^[51]Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.^[52]Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951..

Summary

Yogurt is a powerhouse of almost every nutrient for your body but is especially high in calcium, B vitamins and trace minerals.

7. Yogurt May Discourage Vaginal Infections

Plain yogurt may prove an effective remedy for “yeast” vaginal infections or candida. It contains Lactobacillus bacteria, a healthful bacteria which lives in the gut, urinary tract, and vagina without irritating these areas.

Using yogurt that contains helpful bacteria may restore a healthy balance of yeast and bacteria in the vagina. Lactobacillus releases hydrogen peroxide, which kills Candida, helping to combat a yeast infection^[53]Darvishi M, Jahdi F, Hamzegardeshi Z, Goodarzi S, Vahedi M. The Comparison of vaginal cream of mixing yogurt, honey and clotrimazole on symptoms of vaginal candidiasis. Glob J Health Sci. 2015 Apr … Continue reading. Also, if the yogurt is cold, it may soothe itchiness or burning sensations.

Sugar helps the yeast to grow, thus yogurt with added sugar will most likely worsen the infection and its symptoms.

So, plain yogurt with Lactobacillus and no natural sweeteners may help treat the infection and alleviate symptoms, but it may not be as effective as traditional antifungal treatments.

What the research says

According to a 2015 study^[54]Darvishi M, Jahdi F, Hamzegardeshi Z, Goodarzi S, Vahedi M. The Comparison of vaginal cream of mixing yogurt, honey and clotrimazole on symptoms of vaginal candidiasis. Glob J Health Sci. 2015 Apr … Continue reading, the therapeutic effects of yoghurt may be more successful than the antifungal ointment clotrimazole (Canesten).

According to another research from 2012^[55]Abdelmonem AM, Rasheed SM, Mohamed ASh. Bee-honey and yogurt: a novel mixture for treating patients with vulvovaginal candidiasis during pregnancy. Arch Gynecol Obstet. 2012 Jul;286(1):109-14. doi: … Continue reading, a combination of yoghurt and honey performed well as an alternative to antifungal medication in pregnant study participants with vaginal yeast infections.

Meanwhile, the U.S. National Library of Medicine reports that making a suppository out of yogurt containing Lactobacillus may help improve yeast infection symptoms if a person also uses conventional treatment.

Summary

Yogurt may prove beneficial for yeast vaginal infections and may alleviate symptoms, but it may not be as effective as traditional antifungal treatments. However, eating the yogurt or the bacteria in a supplement does not prevent these infections.

8. Yogurt may power your immunity

Probiotics are responsible for reducing inflammation^[56]Cox AJ, West NP, Cripps AW. Obesity, inflammation, and the gut microbiota. Lancet Diabetes Endocrinol. 2015 Mar;3(3):207-15. doi: 10.1016/S2213-8587(14)70134-2. Epub 2014 Jul 22. PMID: 25066177.^[57]West CE, Renz H, Jenmalm MC, Kozyrskyj AL, Allen KJ, Vuillermin P, Prescott SL; in-FLAME Microbiome Interest Group. The gut microbiota and inflammatory noncommunicable diseases: associations and … Continue reading, reducing the incidence, duration, and severity of the common cold^[58]Haywood BA, Black KE, Baker D, McGarvey J, Healey P, Brown RC. Probiotic supplementation reduces the duration and incidence of infections but not severity in elite rugby union players. J Sci Med … Continue reading^[59]Hao Q, Lu Z, Dong BR, Huang CQ, Wu T. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2011 Sep 7;(9):CD006895. doi: 10.1002/14651858.CD006895.pub2. … Continue reading^[60]Ozen M, Kocabas Sandal G, Dinleyici EC. Probiotics for the prevention of pediatric upper respiratory tract infections: a systematic review. Expert Opin Biol Ther. 2015 Jan;15(1):9-20. doi: … Continue reading^[61]King S, Glanville J, Sanders ME, Fitzgerald A, Varley D. Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious … Continue reading^[62]Kang EJ, Kim SY, Hwang IH, Ji YJ. The effect of probiotics on prevention of common cold: a meta-analysis of randomized controlled trial studies. Korean J Fam Med. 2013 Jan;34(1):2-10. doi: … Continue reading and flu^[63]Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E. Epidemic influenza and vitamin D. Epidemiol Infect. 2006 Dec;134(6):1129-40. doi: … Continue reading. Fortunately, most yogurts contain healthful probiotics strengthening your immune system and reducing your likelihood of contracting an illness^[64]Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011 Oct;27(6):496-501. doi: 10.1097/MOG.0b013e32834baa4d. PMID: 21897224; PMCID: PMC4006993.^[65]Isolauri E, Sütas Y, Kankaanpää P, Arvilommi H, Salminen S. Probiotics: effects on immunity. Am J Clin Nutr. 2001 Feb;73(2 Suppl):444S-450S. doi: 10.1093/ajcn/73.2.444s. PMID: 11157355..

Vitamin D-fortified yogurts may boost immune health even further. Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu^[66]Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.^[67]Charan J, Goyal JP, Saxena D, Yadav P. Vitamin D for prevention of respiratory tract infections: A systematic review and meta-analysis. J Pharmacol Pharmacother. 2012 Oct;3(4):300-3. doi: … Continue reading^[68]Cannell JJ, Hollis BW. Use of vitamin D in clinical practice. Altern Med Rev. 2008 Mar;13(1):6-20. PMID: 18377099..

Moreover, the immune-enhancing properties of yogurt are partly due to its magnesium^[69]Tam M, Gómez S, González-Gross M, Marcos A. Possible roles of magnesium on the immune system. Eur J Clin Nutr. 2003 Oct;57(10):1193-7. doi: 10.1038/sj.ejcn.1601689. PMID: 14506478., selenium^[70]Arthur JR, McKenzie RC, Beckett GJ. Selenium in the immune system. J Nutr. 2003 May;133(5 Suppl 1):1457S-9S. doi: 10.1093/jn/133.5.1457S. PMID: 12730442. and zinc^[71]Dardenne M. Zinc and immune function. Eur J Clin Nutr. 2002 Aug;56 Suppl 3:S20-3. doi: 10.1038/sj.ejcn.1601479. PMID: 12142956., which are trace minerals known for the role they play in immune system health.

Summary

Yogurt can help you with inflammation, common cold, flu and prevent certain other illnesses due to its high nutrient content and availability of probiotics, all of which may boost immune health.

The Bottom Line

Yogurt is rich in nutrients and may help reduce the risk of some diseases, while also benefiting digestive health and weight control when consumed regularly.

However, make sure to choose your yogurt wisely. For maximal health benefits, choose plain, unsweetened varieties that contain probiotics.