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Health Benefits Of Fermented Dairy Products

Health benefits of fermented dairy products

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Fermented dairy products are an excellent source of calcium, protein, vitamin B12 and riboflavin. They also contain good amounts of phosphorus, magnesium and potassium. Together, foods such as yoghurt and cheese contain many key nutrients for maintaining bone health.

Key takeaways: 

1. Fermented dairy products, such as cheese and yoghurt, are an excellent source of calcium, protein, vitamin B12, phosphorus and magnesium.

2. Yoghurt contains a protein that promotes the absorption of calcium, which ultimately strengthens bones and increases their density.

3. They can also reduce the risk of cardiovascular disease, balance microflora in the gut and relieve abdominal discomfort.

 

Nutritional Content of Fermented Dairy Products 

On Average, 100g of whole milk Greek yoghurt contains about 97 kcal, 10g of protein, 11% of the recommended dietary allowance of Calcium. Yoghurt also has phosphorus, which works with calcium to strengthen bones. Additionally, it is rich in vitamins, such as B-12 and riboflavin, has probiotic effects, and has high bioavailability of nutrients.

Nutritional content of cheeses varies, depending on the type of cheese; however, all of them contain a significant amount of calcium. Mozzarella cheese and provolone have a particularly high calcium content, at 73% and 75% of the recommended dietary allowance. Cottage cheese is low in fat and high in protein, but it lacks some of the nutrients found in other types of cheese. Despite the variability, cheese has a generally high level of riboflavin and works as a probiotic, as well.

 

Health Benefits of Dairy 

Yoghurt has a protein called alpha-casein, which promotes the absorption of the important minerals in yoghurt, such as calcium and phosphorus. Since calcium plays a huge role in bone mineralization, eating yoghurt and cheese can help to strengthen bones and increase their density. Additionally, studies have shown that vitamin B-12, riboflavin, and lactic acid bacteria may be associated with reduced risk of cancer and cardiovascular diseases. Lastly, yoghurt and cheese cultures are probiotics, meaning that they balance microflora in the gut and can relieve abdominal discomfort and lactose intolerance.

 

Works Cited 

Lourens-Hattingh, Analie, and Bennie C. Viljoen. “Yogurt as probiotic carrier food.” International dairy journal 11.1-2 (2001): 1-17.

O’Keefe, James H., et al. “Nutritional strategies for skeletal and cardiovascular health: hard bones, soft arteries, rather than vice versa.” Open Heart 3.1 (2016): e000325.

Panesar, Parmjit S. “Fermented dairy products: starter cultures and potential nutritional benefits.” Food and Nutrition Sciences 2.01 (2011): 47.

Ryan-Harshman, Milly, and Walid Aldoori. “Vitamin B12 and health.” Canadian Family Physician 54.4 (2008): 536-541.

Settanni, Luca, and Giancarlo Moschetti. “Non-starter lactic acid bacteria used to improve cheese quality and provide health benefits.” Food Microbiology 27.6 (2010): 691-697.

Shah, N. P. “Probiotic bacteria: selective enumeration and survival in dairy foods.” Journal of dairy science 83.4 (2000): 894-907.

Walther, Barbara, et al. “Cheese in nutrition and health.” Dairy Science and Technology 88.4-5 (2008): 389-405.

Weerathilake, W. A. D. V., et al. “The evolution, processing, varieties and health benefits of yogurt.” International Journal of Scientific and Research Publications 4.4 (2014): 1-10.

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