Provide important nutrients

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.