Yogurt contains almost every nutrient the body needs to stay alive and grow. Milk in general and dairy products in particular, especially yogurt, contain a lot of calcium, an essential mineral for bone and dental health. One cup of yogurt can provide up to 49% of the body's daily calcium needs. It is also high in B vitamins, especially vitamin B12 and riboflavin, both of which may protect against cardiovascular disease and other neural tube birth defects.

One cup of yogurt also provides 38% of the daily need for phosphorus, 12% of the daily need for magnesium, and 18% of the daily need for potassium. These minerals are necessary for a number of biological processes in the body, such as blood pressure regulation, metabolism, and bone health. One nutrient that plain yogurt doesn't contain is vitamin D, but it's often added to the milk during the yogurt manufacturing process. Vitamin D promotes bone health and the immune system and may reduce the risk of several diseases, including heart disease and depression.

Yogurt provides an impressive amount of protein, with about 12 grams of protein per 200 grams of yogurt. Protein has been shown to support metabolism by increasing the body's energy expenditure as well as the number of calories the body burns throughout the day. Getting enough protein is also important for appetite regulation, as it increases the production of hormones that signal satiety. This can automatically reduce the overall number of calories consumed by the body, which is beneficial for weight control.

According to a study, people who ate yogurt snacks were less hungry and consumed 100 fewer calories at dinner, compared with people who ate a lower protein snack for the same amount of calories. The satiety-promoting effect of yogurt is even more prominent if you eat yogurt with a natural yeast strain from Greece, a very thick yogurt has been produced. It contains a higher protein content than regular yogurt, providing 22 grams of protein per 200 grams of yogurt. Greek yogurt has been shown to affect appetite control and delay hunger more than regular yogurt with less protein.

Some yogurts contain live bacteria, or probiotics, as part of the initial culture or added after pasteurization. They can bring many benefits to the digestive system. Unfortunately, however, many yogurts are pasteurized, which applies a heat treatment to kill all types of bacteria including the beneficial bacteria in the milk.

To make sure your yogurt still contains digestive-healthy probiotics, look for one that contains live, active probiotics, which must be listed on the product's label. Certain types of probiotics found in yogurts, such as Bifidobacteria and Lactobacillus, have been shown to reduce uncomfortable symptoms of irritable bowel syndrome (IBS), a common digestive disorder affecting affect the colon. A study had irritable bowel syndrome patients regularly drink fermented milk or yogurt containing Bifidobacteria. After just 3 weeks, they reported significant improvements in bloating and bowel frequency. Another study found that yogurt containing Bifidobacteria improved digestive symptoms and health-related quality of life in women without digestive diseases. What's more, some studies have also found that probiotics can protect against antibiotic-associated diarrhea, as well as constipation.

Eating a lot of yogurts, especially those containing probiotics can boost the body's immune system and reduce the likelihood of disease. Probiotics have been shown to reduce inflammation, which is associated with a number of health conditions ranging from viral infections to intestinal disorders. Research shows that in some cases, probiotics may also help reduce the incidence, duration, and severity of the common cold. Furthermore, yogurt's immune-boosting properties are partly due to the presence of magnesium, selenium, and zinc, which are trace minerals known for their role in immune system health.

Additionally, yogurts fortified with vitamin D can further boost immune health. Vitamin D has been studied for its ability to prevent illnesses like the common cold and flu.

The fat content of yogurt is one of the reasons that the health benefits of yogurt are often controversial. Yogurt contains mostly saturated fat, along with small amounts of monounsaturated fatty acids. Saturated fat was previously thought to cause heart disease, but current research shows this is not entirely true. However, fat-free and low-fat yogurts are still recommended and popular in the US.

There is no clear evidence that the fat in yogurt is harmful to the health of consumers. In fact, it may even benefit heart health. Some studies show that getting saturated fat from whole milk products increases good cholesterol (HDL cholesterol), which may protect heart health. Other studies have found that eating yogurt reduces the overall incidence of heart disease. What's more, dairy products like yogurt have been shown to help reduce high blood pressure, a major risk factor for heart disease. These effects seem to be most prominent in people already diagnosed with high blood pressure.

While not directly involved in everyone's weight gain or loss, yogurt has a number of properties that may help with weight management. For starters, yogurt is high in protein, which works together with calcium to increase levels of appetite-reducing hormones like peptides YY and GLP-1. Furthermore, some studies have found that consuming yogurt can assist in reducing body weight, body fat percentage, and waist circumference.

One review found that the consumption of full-fat dairy products, including yogurt, may reduce obesity rates. This contrasts with previous misconceptions about the amount of fat and the potential for weight gain when using yogurt. Other studies have found that people who eat yogurt tend to eat better overall than those who don't. This is partly due to the higher nutrient content while the calorie content is quite low.

Yogurt is a nutritious food and can help promote health if used regularly. Yogurt can reduce the risk of several diseases, and offers many benefits for digestive health and weight management. However, consumers should also choose yogurt wisely. Scientists recommend choosing plain yogurt with little or no added sugar and probiotics. The satiety-promoting effect of yogurt is even more prominent if yogurt with Greek-origin yeast is used with a much higher protein content than regular yogurt.

Yogurt or Greek yogurt contains a variety of nutrients that are essential for bone health, including protein, calcium, magnesium, and phosphorus. Not only are the nutrients found in Greek yogurt necessary for bone health maintenance, but they may also aid in bone formation.

A small study of young men found that eating Greek yogurt daily while participating in a resistance-training program for 12 weeks increased bone formation and decreased bone breakdown when compared to a placebo. Yogurt consumption has also been linked to higher bone mineral density and a lower risk of osteopenia and osteoporosis in older people.