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One of my favorite breakfast and snack items is yogurt. Since I am lactose intolerant, I cannot consume dairy items without a good deal of discomfort. I can, however eat yogurt since there is very little lactose present in it and instead it contains the digestive enzyme, lactase - the enzyme that I am lacking. As a woman, I find that the health benefits of yogurt along with the taste and dietary advantages make it perfect food for me.

Yogurt is cultured which means it contains living organisms. But don't worry these are considered the good kind of bacteria. The live organisms, Lactobacillus bulgaricus, Lactobacillus acidophilus and Streptococcus thermaophilus are responsible for fermenting pasteurized milk to yogurt. These are also known as probiotics and are often added to a yogurt mixture after it has been heat treated. These "lactobacteria" encourage the growth of healthy bacteria in the colon and in turn minimize the conversion of bile into cancer and cholesterol causing bile acids. These live cultures also aid in digestion and in the prevention of a variety of yeast infections.

Frequently, the doctor will recommend consuming yogurt while you are taking antibiotics. The antibiotics often kill off the good flora we have in our bodies which can be replaced by eating yogurt. Also, he or she will likely encourage its consumption during bouts of diarrhea or constipation. Apparently yogurt's changing of the microflora of the stomach and intestines shortens the amount of time it takes food to pass through to the bowels. If the yogurt contains the added probiotic Bifidus regularis your constipation may be a thing of the past as this has a regulating effect on the digestive system.

Yogurt is an excellent source of calcium which we need more of as we age, in order to prevent osteoporosis. 8-ounces of most yogurt provides approximately 450 mg. of calcium - about 30 40 percent of the adult recommended daily allowance for calcium. The way yogurt is cultured makes both calcium and B vitamins more easily absorbed.

Yogurt is a good source of protein, which provides a consistent source of fuel for your body. An 8-ounce service of plain yogurt has approximately ten to fourteen grams of protein, which is about 20 percent of the adult recommended daily allowance.

Another advantage to yogurt is its ability to boost immune function. In a study conducted on 33 women ages 22-29, Meyer gave these women a series of commercial and probiotic yogurt over a four week period. He found the women's white blood cells increased 30.8 to 32.7 percent.

One has to be careful however when selecting yogurt. You want to make sure you do not get yogurt sweetened with high fructose corn syrup or that which has been heat treated. Unfortunately the heat treating kills off the good bacteria even though it prolongs the shelf life. Heat treating eliminates many of the good qualities we eat yogurt for. Organic is best especially if it has the bifidus culture present.

All in all, yogurt seems to be the perfect health food. Fortunately I just like how it tastes! I like to use it on my oatmeal in the morning with a couple of berries and flaxseed. It can also be used in dips, sauces, or as a substitute for sour crme, mayonnaise and cheese. What better after dinner treat than a blender with yogurt, berries and a little ice all whipped into a tasty dessert? Tastes good and it is good for you!

Reference:

Meyer AL, Micksche M, Herbacek I, Elmadfa I. Daily intake of probiotic as well as conventional yogurt has a stimulating effect on cellular immunity in young healthy women. Ann Nutr Metab. 2006;50(3):282-9. Epub 2006 Feb 23. PMID:16508257.

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