Stress is a part of daily life. If you are not stressed, you are most likely not living as you should. As you go through all these forms of stress, be it from work, family, school, or even from our beloved country, Nigeria, there are measures you should put in place to avoid the breakdown of your body system. One such measure is eating healthily.
Yoghurt, often considered a go-to snack or breakfast option, boasts more than just its low-fat and high-protein qualities. The secret lies in the extreme specificity of its health benefits, which sets it apart from other foods.
Get ready to discover ten remarkable health benefits of yoghurt, how to make yoghurt at home, and how to get natural yoghurt.
Health Benefits of Yoghurt
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Excellent source of protein
Yoghurt provides high-quality protein that supports tissue repair, muscle growth, and a robust immune system.
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Promotes digestive health
The live cultures in yoghurt, such as Lactobacillus and Bifidobacterium, nurture a healthy gut flora, aiding digestion and preventing digestive disorders like diarrhoea and constipation.
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Boosts immunity
Probiotics in yoghurt enhance the immune system by stimulating antibody production, activating natural killer cells, and improving overall immune response.
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Supports bone health
With its calcium content, yoghurt contributes to strong bones and teeth. Additionally, it contains vitamin D, which aids calcium absorption and helps prevent conditions like osteoporosis.
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Enhances weight management
The high protein content of yoghurt increases satiety and reduces appetite, making it an ideal snack for those aiming to manage their weight.
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Regulates blood pressure
Incorporating yoghurt into a balanced diet may help lower blood pressure, reducing the risk of hypertension and cardiovascular diseases.
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Manages cholesterol levels
Regular yoghurt consumption has been linked to improved cholesterol profiles, including increased “good” HDL cholesterol and decreased “bad” LDL cholesterol levels.
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Supports mental health
Recent research suggests a connection between gut health and mental well-being. The probiotics in yoghurt may positively impact mental health by alleviating symptoms of anxiety, depression, and stress.
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Nourishes the skin
The nutrients present in yoghurt, such as zinc and lactic acid, promote healthy skin by moisturizing, soothing irritation, and reducing acne breakouts.
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Provides essential nutrients
In addition to protein and calcium, yoghurt contains vitamins B12 and B2, phosphorus, potassium, and magnesium, contributing to overall nutrition and well-being.
Now that you’re aware of the incredible health benefits of yoghurt, let’s delve into the process of making yoghurt at home. By following these steps, you’ll quickly have a delicious and nutritious batch of yoghurt.
How to Make Yoghurt at Home
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Gather your ingredients and equipment
You need the following;
- Milk (any type, such as whole milk or plant-based milk)
- Yoghurt starter or plain yoghurt with live cultures (store-bought yoghurt works as a starter)
- A pot for heating the milk
- Jars or containers with lids for fermenting the yoghurt
- A thermometer (optional but helpful)
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Heat the milk
Pour the milk into a pot and place it on the stove over medium heat. Heat the milk until it becomes warm but not boiling. It should be around body temperature, similar to when you dip your finger in, and it feels warm but not hot.
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Mix in the starter
Once the milk is warm, remove it from the heat. Add a small spoonful of yoghurt starter or plain yoghurt with live cultures to the warm milk. Gently stir to ensure the starter mixes well with the milk.
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Let it ferment
Pour the milk mixture into clean jars or containers. Place the lids on the jars, but don’t tighten them excessively. Instead, find a warm and cosy spot for your pots, like wrapping them in a towel or placing them near a warm area in your house. This helps the yoghurt ferment.
Leave the jars undisturbed for about 6 to 8 hours or overnight. During this time, the bacteria in the starter will transform the milk into yoghurt.
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Check and refrigerate
After the waiting period, check your yoghurt. It should have a thicker consistency and a tangy smell. If it’s not wide enough, you can let it ferment for a little longer. Remember, the longer it ferments, the tangier and thicker it will become.
Once your yoghurt is ready, tighten the lids on the jars and refrigerate them for a few hours to cool and set further.
How to Get Real Yoghurt
Now that you’ve mastered the art of making your yoghurt, let’s explore how to find real yoghurt when you’re at the shopping mall:
1. Look for stores or shopping malls that sell yoghurt. Many supermarkets or speciality food stores offer a wide selection of yoghurt options.
2. Read the labels carefully. Pick up the yoghurt containers and scrutinize the ingredient lists. Seek yoghurt brands with simple ingredients, primarily milk and live cultures. Avoid yoghurts with added sugars, artificial flavours, and unnecessary additives.
3. Check the statement “live and active cultures” on the yoghurt container. This ensures that the yoghurt contains the healthy bacteria that make it natural yoghurt. Look for specific strains of live cultures like Lactobacillus or Bifidobacterium.
4. Opt for plain yoghurt. Plain yoghurt is a wise choice as it doesn’t contain added sugars or artificial flavours. But, of course, you can always add flavours, such as fresh fruits, honey, or a sprinkle of cinnamon, to enhance its taste.
5. Consider certifications. Some yoghurts carry certifications such as NAFDAC, which ensures high-quality ingredients without harmful additives or genetically modified organisms.
6. Explore local and artisanal options. Within the shopping mall, you may come across local vendors or artisanal food stalls offering homemade or small-batch yoghurts. These are more likely to be natural yoghurt. Don’t hesitate to ask the vendors about their production methods and ingredients.
7. By being mindful of the ingredients, production methods, and the presence of live cultures, you can make informed choices and find real yoghurt that provides optimal health benefits and delights your taste buds.
Conclusion
So, whether you make yoghurt at home or purchase it from a store, the key is to embrace extreme specificity in describing its health benefits while looking for genuine yoghurt that nourishes your body and satisfies your cravings.
