Ten health benefits of yogurt that we need to know.
Curd, known by various names like yogurt, dahi, or sour milk, is a staple in many households across the world, especially in South Asia. From being a culinary ingredient to a health booster, curd is an essential part of daily meals for millions of people. While curd is delicious, its real appeal lies in its numerous health benefits. This article will explore the medical advantages of curd in detail, diving into how it can improve digestion, boost immunity, promote weight loss, and more.
What is Curd?
Curd is a dairy product made by coagulating milk. The process of making curd involves adding a bacterial culture (typically Lactobacillus bulgaricus and Streptococcus thermophilus) to warm milk. The bacteria ferment the lactose in the milk, turning it into lactic acid, which gives curd its distinctive tangy flavor and thick texture.
There are different varieties of curd, including probiotic curd, Greek yogurt, and flavored yogurt, all of which offer slightly different benefits based on their composition.
Nutritional Composition of Curd
Before diving into the health benefits, it is essential to understand the nutritional value of curd. A 100-gram serving of curd contains:
- Calories: 60–100 kcal
- Protein: 3.5–4.5 grams
- Fat: 2–5 grams
- Carbohydrates: 4–6 grams
- Calcium: 80–150 mg
- Probiotics: Variable, depending on the strain
Curd is rich in nutrients like calcium, vitamin B12, phosphorus, and potassium, and is also an excellent source of good bacteria, which contribute to its various health benefits.
Medical Advantages of Curd
1. Improves Digestive Health
One of the most significant medical advantages of curd is its positive effect on digestive health. The probiotics, or good bacteria, in curd help restore the natural balance of gut flora. This makes curd particularly beneficial for people with digestive disorders like:
- Irritable Bowel Syndrome (IBS): The probiotics in curd can help reduce bloating, abdominal pain, and irregular bowel movements, which are common symptoms of IBS.
- Diarrhea: Curd can help manage diarrhea by restoring the balance of gut bacteria that may be disrupted due to illness or antibiotic use.
- Lactose Intolerance: Many lactose-intolerant individuals can tolerate curd better than milk because the fermentation process breaks down lactose, making it easier to digest.
Moreover, curd contains enzymes that promote smoother digestion, reducing the risk of bloating, gas, and constipation.
2. Strengthens the Immune System
The probiotic properties of curd are known to strengthen the immune system. The good bacteria present in curd enhance the body’s natural defenses, making it more effective at fighting infections. Here’s how curd contributes to better immunity:
- Increased Production of White Blood Cells: Curd helps stimulate the production of white blood cells, the body’s first line of defense against infections.
- Boosts Antibodies: The active cultures in curd boost the body’s antibody response, helping it fight off pathogens more effectively.
- Anti-inflammatory Properties: Probiotics in curd have been shown to reduce inflammation in the body, making it particularly useful for people suffering from chronic conditions like rheumatoid arthritis.
Regular consumption of curd can, therefore, reduce the frequency of common colds, flu, and other infections.
3. Promotes Weight Loss and Helps Manage Obesity
For people aiming to shed some pounds, curd can be an excellent addition to their diet. The high protein content in curd makes it a satiating food, helping you stay full for longer and reducing the likelihood of overeating.
- Increases Metabolism: Protein-rich foods like curd boost metabolism by increasing the number of calories burned during digestion. This effect, known as the thermic effect of food (TEF), is particularly high for protein.
- Reduces Belly Fat: Some studies suggest that the calcium in curd plays a role in fat metabolism and can help reduce belly fat.
- Low in Calories and Fat: Low-fat or fat-free curd can be a great addition to a weight-loss diet as it provides essential nutrients without adding too many calories or unhealthy fats.
4. Improves Bone Health
Curd is an excellent source of calcium and phosphorus, both of which are critical for maintaining healthy bones. Regular consumption of curd can prevent bone-related issues such as:
- Osteoporosis: Curd’s high calcium content helps improve bone density, reducing the risk of osteoporosis, a condition characterized by weak and brittle bones.
- Prevents Bone Loss: Vitamin D-fortified curd further enhances calcium absorption in the body, promoting better bone health and preventing bone loss with age.
Children, older adults, and people at risk of bone-related issues should include curd in their diet regularly to maintain strong bones.
5. Regulates Blood Pressure
Hypertension, or high blood pressure, is a significant risk factor for heart disease and stroke. Curd, with its high potassium content, helps regulate blood pressure levels by balancing out the harmful effects of sodium in the body.
- Potassium’s Role: Potassium in curd helps relax the blood vessel walls, thus reducing the pressure exerted by the blood against the vessel walls.
- Low in Sodium: Low-fat curd or Greek yogurt is naturally low in sodium, making it an excellent food choice for people managing hypertension.
6. Enhances Skin and Hair Health
Curd is not only good for your internal health but also has various external benefits for the skin and hair. Thanks to its moisturizing and nourishing properties, curd is often used in skincare and hair care regimes.
- For Skin:
- Curd acts as a natural moisturizer and helps in maintaining skin hydration.
- Its lactic acid content helps in exfoliating dead skin cells, leaving the skin soft and radiant.
- Regular use of curd as a face mask can also reduce blemishes, lighten dark spots, and prevent acne.
- For Hair:
- Curd is rich in protein, which is beneficial for maintaining healthy hair. It strengthens the hair follicles and reduces hair fall.
- The antifungal properties of curd can help combat dandruff and soothe scalp irritations.
- Applying curd to the hair also acts as a natural conditioner, leaving hair soft and manageable.
7. Manages Cholesterol Levels
Curd plays a role in managing cholesterol levels, particularly by reducing the levels of “bad” LDL cholesterol, which is known to contribute to the buildup of plaque in the arteries.
- Probiotic Benefits: The probiotics in curd help reduce the absorption of cholesterol in the intestines, leading to lower overall cholesterol levels.
- Increases HDL Cholesterol: Curd can also increase the levels of “good” HDL cholesterol, which is protective against heart disease.
By incorporating curd into the diet, individuals can reduce the risk of heart disease and improve their cardiovascular health.
8. Supports Mental Health
The connection between gut health and mental well-being is well-established, and curd, with its probiotic properties, plays a crucial role in this relationship.
- Reduces Stress and Anxiety: The probiotics in curd have been shown to reduce the production of cortisol, a hormone associated with stress. Regular consumption of curd can, therefore, help alleviate symptoms of anxiety and depression.
- Boosts Brain Function: Probiotic-rich foods like curd can enhance cognitive function by promoting a healthy gut-brain axis, a communication system between the gut and the brain.
9. Helps Manage Type 2 Diabetes
For individuals managing type 2 diabetes, curd can be a beneficial addition to their diet. The protein and fat content in curd slows the absorption of carbohydrates, which helps prevent rapid spikes in blood sugar levels.
- Improves Insulin Sensitivity: Probiotic curd has been linked to improved insulin sensitivity, helping the body regulate blood sugar more effectively.
- Low Glycemic Index: Curd has a low glycemic index, which makes it a good food choice for people with diabetes, as it doesn’t cause significant fluctuations in blood sugar levels.
10. Improves Oral Health
Surprisingly, curd can also have a positive impact on oral health. The lactic acid in curd can help protect against gum disease and reduce the risk of cavities.
- Reduces Bad Breath: The good bacteria in curd can also combat harmful bacteria in the mouth, reducing bad breath.
- Strengthens Teeth: Curd’s high calcium content strengthens teeth and protects against tooth decay.
How to Incorporate Curd into Your Diet
There are countless ways to include curd in your daily diet. Here are a few suggestions:
- As a Snack: A bowl of plain or flavored curd makes for a delicious and healthy snack.
- In Smoothies: Add curd to your smoothies for a creamy texture and a protein boost.
- As a Side Dish: In many cultures, curd is enjoyed as a side dish, often with rice or flatbread.
- In Desserts: Curd-based desserts like yogurt parfaits or frozen yogurt are both healthy and tasty.