14/12/2022 / Health and Fitness
Yogurt Combination To Prevent Your Bones From Aging
Increasing the consumption of yogurt combination foods is a low-cost and relatively low-risk method to improve bone health.
Dr. Jilas Paingeeri
Table of content
Introduction
Originating from countries in the Middle East and Western Asia, yogurt is one of the best foods one can enjoy at any time of the day. Today, yogurt is available in different forms, such as plain, with added sweeteners, various toppings, and sometimes with added stabilizers and thickeners for a better texture and richer taste. Yogurt with added fruits is not only delicious but also rich in nutrients. It helps meet daily macronutrient and micronutrient recommendations, reduces possible health risks in vulnerable groups, and strengthens bones and teeth.
Nutritional Facts About Yogurt
According to the nutrition information provided by the USDA, 1 cup (235g or 8 ounces) of plain whole milk yogurt contains:
Calories: 149
Fat: 8g
Carbohydrates: 11.4g
Sodium: 113mg
Sugars: 11.4g
Protein: 8.5g
Fibre: 0g
Calcium: 296mg
Phosphorus: 233mg
Riboflavin: 0.34mg
Health Benefits of Yogurt
Yogurt is easy to prepare. Combine heated milk with bacteria and leave it at a warm temperature for several hours. The bacteria convert lactose (a sugar in the milk) to lactic acid. Lactic acid thickens the milk and develops its unique tart taste. Studies suggest that yogurt’s health benefits are from its bacterial content (Lactobacillus bulgaricus and Streptococcus thermophilus), which is also present in various fermented foods such as fermented sausages, kimchi, and sauerkraut. Yogurt is a readily available and affordable source of calcium and other minerals such as potassium, magnesium, and zinc, and it is also low in sodium.
Studies show a link between consuming calcium-rich yogurt and bones. In young individuals, yogurt helps to strengthen the bones, while in the older age group, it prevents bone loss and reduces the risk of fractures. With age, bone density decreases, raising the risk of fractures. Making yogurt a part of your daily diet helps to maintain the integrity and function of the bone with age.
Yogurt is also rich in proteins, vitamins, and minerals, which are essential for building and maintaining muscle and other body functions.
Yogurt is known to improve digestion, and the conjugated linoleic acid present has anticarcinogenic properties and boosts the immune system.
Studies show that yogurt helps manage weight and protects against heart disease and type 2 diabetes.
Most people enjoy yogurt with other ingredients, such as fruits, seeds, nuts, etc. These ingredients enhance the health benefits of yogurt. For example, prunes or dried plums are rich in vitamin K, magnesium, potassium, and other bioactive compounds that prevent bone loss. Thus, it's worth trying to blend them into your yogurt.
Seven Bone-Strengthening Foods to Add With Yogurt
The human body requires about 1200mg of calcium daily, and the bones act as the storehouse of calcium. When the calcium levels in the body are low, the body withdraws calcium from the storehouse, weakening the bones. Magnesium helps with the digestion and absorption of calcium, and vitamin K helps to generate the proteins required for bone building. Thus adding fruits, nuts, and seeds rich in calcium, magnesium, and vitamin K to yogurt makes the best bone-strengthening foods.
1. Prunes
As mentioned earlier, prunes help to prevent bone loss. A recent study showed that eating prunes (50g/day) could maintain hip BMD (Bone Mineral Density) in postmenopausal women. And also reduce hip fracture risk. Experts suggest prunes as the best yogurt combination to control bone loss.
2. Berries
Blackberries, raspberries, and strawberries are rich in magnesium, vitamin K, and calcium. Berries are also rich in antioxidants. Most people enjoy mixed berries with yogurt as a healthy breakfast and snack.
3. Kiwi
Kiwi, also known as Chinese gooseberry, is a small fruit with a lot of flavor and nutrients. This sweet low in calorie food is rich in magnesium. Kiwis also contain vitamin K (one cup of kiwi has around 72.5 mcg of vitamin K) and calcium, making it an excellent option to add to yogurt.
4. Figs
Common to the Mediterranean and Middle East countries, figs are a good source of both potassium and calcium. These minerals work together to enhance bone density, preventing conditions like osteoporosis (a bone disease that develops when bone mineral density and bone mass decrease). The sweetness of figs makes them a suitable choice to incorporate with yogurt.
5. Banana
Bananas contain a prebiotic compound called fructooligosaccharide (FOS) that helps the digestive system absorb nutrients, especially calcium. Combining potassium-rich bananas with high-protein yogurt (especially Greek yogurt) helps build muscle and reload amino acids depleted during exercise. Bananas and yogurt are easy-to-grab pairs for post-workout smoothies.
6. Pineapple
Manganese, like calcium, is essential for strong bones, and pineapple is one of the best sources of manganese. Studies show that 76% of your daily value of manganese is present in one cup of pineapple. Manganese supports bone mineral density when combined with the nutrients calcium, zinc, and copper, making the pineapple-yogurt combination best for older adults.
7. Nuts and seeds
Seeds and nuts like flaxseeds and almonds are good to add to yogurt. Flaxseeds contain alpha-linolenic acid, an essential fatty acid that helps to maintain the joint’s cell structure and function. Studies show that adding flaxseeds to the diet improves osteoporotic bone(a bone disease that develops due to low bone mineral density and bone mass).
Moreover, experts advise eating a handful of raw almonds daily as they contain all vital nutrients for bone health. In addition to nutritional values, adding flaxseeds and almonds to yogurt gives a nutty flavor and a chewy texture to a lunchtime bowl of yogurt with fruits.
Easy Yogurt Combination Recipes
1. Prune-raspberry frozen yogurt
Nutritional facts
Calories per serving 150
Fat 1.5g
Cholesterol 5mg
Sodium 170mg
Carbohydrates 30g
Fibre 9g
Sugar 14g
Protein 4g
Ingredients
2 ½ cups frozen raspberries
¾ cup pitted prunes
¾ cup of 2% yogurt
Instructions
Add frozen raspberries, pitted prunes, and yogurt into a food processor.
Scrape down the sides as required until smooth.
Check the consistency. Transfer it to an airtight container and freeze it for 30 to 60 minutes or until firm.
Serve in dessert glasses or waffle cones.
2. Yogurt and fruit parfaits
Nutritional facts
Calories 330
Fat 8 g (3.5 g saturated)
Sugar 34 g
Ingredients
1 cup sliced strawberries or juicy fruits such as raspberries, kiwi, blackberries, and mangoes.
1⁄2 cup blueberries
4–5 mint leaves, thinly sliced.
8 oz low-fat plain Greek-style yogurt or any plain yogurt with no added sugars.
1⁄4 cup granola
2 tsp sugar.
Instruction
Combine the fruit, mint, and sugar in a bowl, and allow to rest for 3 to 4 minutes.
Add half of the yogurt into a bowl or glass, top with half of the granola and fruit, then repeat with the remaining yogurt, fruit, and granola.
Pour any extra accumulated juice from the fruit over the top.
Take-Home Points
Yogurt is a fermented milk product and nutrient-dense food. Though a predigested food, yogurt contains many nutrients, such as lipids, carbohydrates, proteins, minerals, and vitamins.
Studies show a link between the consumption of yogurt and bone health. Yogurt consumers have a better calcium intake than non-yogurt consumers. The ingredients one adds to the yogurt can improve the health benefits of yogurt.
With age, bone density decreases, putting the older age group at high risk of fractures. Making the yogurt combination foods a part of the daily diet helps maintain the bone's function and integrity. In young individuals, yogurt combination foods help to strengthen the bones.
Combining prunes, berries, kiwis, figs, bananas, pineapple, almonds, and flaxseeds into yogurt makes the best bone-strengthening foods.
References
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