Oman today_ Yogurt is one of the healthiest and most nutritious dairy products, rich in protein, calcium, phosphorus, B vitamins, iodine, zinc, potassium, and other essential minerals. A 250-gram serving of plain yogurt contains approximately 10 to 14 grams of protein, providing around 20% of the daily protein requirement—about 20% more than the protein found in milk. In addition to these nutrients, live beneficial bacteria present in yogurt offer numerous health benefits; they strengthen the immune system and help the body resist illnesses, including certain types of cancer. Studies have shown that people who consume yogurt and milk at least three times a week have a 38% lower risk of death compared to those who consume them less than once a week.
Yogurt also aids digestion and nutrient absorption. The lactic acid in yogurt facilitates the absorption of calcium and B vitamins, and its fermentation process makes it easier to digest than milk. The live microorganisms in yogurt produce enzymes such as lactase and protease, which help break down lactose and milk proteins, making yogurt suitable for individuals who are lactose intolerant or sensitive to milk. Additionally, these beneficial bacteria promote regular bowel movements and help prevent the growth of abnormal cells.
Yogurt is particularly beneficial for children, as it improves protein and mineral absorption in the intestines and supports digestive health. Consuming unheated yogurt that contains live bacteria preserves its health benefits, whereas heat-treated yogurt can destroy these beneficial enzymes and bacteria.
Yogurt also plays a role in preventing infections. Daily consumption of yogurt containing Lactobacillus acidophilus can reduce the risk of recurrent vaginal yeast infections. It enhances gut health and, by increasing beneficial gut bacteria, lowers the risk of colorectal cancer. The calcium in yogurt binds harmful bile acids and helps regulate abnormal cell growth, thereby reducing the likelihood of intestinal tumors.
Moreover, yogurt contributes to heart health by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. The live bacteria in yogurt absorb harmful cholesterol and bile acids, acidify the gut environment, and inhibit the growth of harmful bacteria and fungi. Yogurt consumption also stimulates immune cells and promotes interferon production, strengthening the body’s defense against infections and diseases.
Yogurt can further benefit children and individuals experiencing indigestion or diarrhea by producing vitamins and short-chain fatty acids that support gut health. The whey, or liquid part of yogurt, is rich in calcium and B vitamins and should not be discarded.
To make homemade yogurt, boil two liters of homogenized milk and let it cool to about 35°C (95°F). Mix three tablespoons of low-fat plain yogurt with a small amount of milk, then add it to the cooled milk and stir well. Place the container in a warm area and cover it with a cloth. After 3 to 4 hours, the yogurt will be ready to consume, and the longer it sits, the tangier it will become.