Yogurt has been consumed by humans for hundreds of years.

It's very nutritious, and eating it regularly may boost several aspects of your health.

For example, yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management.

This article explores 7 science-supported health benefits of yogurt.

What Is Yogurt and How Is It Made?

Yogurt is a popular dairy product that's made by the bacterial fermentation of milk.

The bacteria used to make yogurt are called "yogurt cultures," which ferment lactose, the natural sugar found in milk.

This process produces lactic acid, a substance that causes milk proteins to curdle, giving yogurt its unique flavor and texture.

Yogurt can be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.

Plain yogurt without added colorants is a white, thick liquid with a tangy flavor.

Unfortunately, most commercial brands contain added ingredients, such as sugar and artificial flavors. These yogurts are not good for your health.

On the other hand, plain, unsweetened yogurt offers many health benefits.

So without further ado, here are 7 science-based health benefits of natural yogurt.

1. It's Rich in Important Nutrients

Yogurt contains some of nearly every nutrient that your body needs.

It's known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs (1, 2).

It is also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects (2, 3, 4).

One cup also provides 38% of your daily need for phosphorus, 12% for magnesium and 18% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health (2, 5, 6, 7).

One nutrient that yogurt does not contain naturally is vitamin D, but it is commonly fortified with it. Vitamin D promotes bone and immune system health and may reduce the risk of some diseases, including heart disease and depression (8, 9, 10).

SUMMARY:

Yogurt provides almost every nutrient that your body needs. It is especially high in calcium, B vitamins and trace minerals.

2. It's High in Protein

Yogurt provides an impressive amount of protein, with about 12 grams per 7 ounces (200 grams) (2).

Protein has been shown to support metabolism by increasing your energy expenditure, or the number of calories that you burn throughout the day (11).

Getting enough protein is also important for appetite regulation, as it increases the production of hormones that signal fullness. It may automatically reduce the number of calories you consume overall, which is beneficial for weight control (11, 12, 13).

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 (14).

Yogurt's fullness-promoting effects are even more prominent if you eat Greek yogurt, which is a very thick variety that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams) (15).

Greek yogurt has been shown to influence appetite control and delay feelings of hunger more than regular yogurt with less protein (16).

SUMMARY:

Yogurt, especially the Greek variety, is very high in protein. Protein is helpful for appetite and weight control.

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