Here we are with the last of the 14 Superfoods: Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt, which are recommended by Dr. Pratt. I tried to simplify their health benefits as dietary supplements and suggested ways of adding them to your menu. By including them in your daily diet, you will achieve optimum health and energy. Some of the earlier mentioned superfoods were plant-based; others were animal-based. The last one is a dairy product: Yogurt.
Yogurt has a unique feature, which is health promoting and protective against many health disorders, as well as life-prolonging. Yogurt has several important nutrients like protein, calcium, potassium, magnesium, zinc, and vitamin B2 and B12. However, its main and exceptional characteristic is live active cultures, or bacteria. Live active bacteria offer two health-promoters, prebiotics and probiotics.
Prebiotics are indigestible substances, which activate the development of intestinal beneficial bacteria, protecting against invasive microorganisms. Along with yogurt, legumes, vegetables, and cereals provide prebiotics such as fructooligosaccharides (FOS), which are non-digestible fibers. FOS stop the proliferation of pathogenic organisms and promote the body’s assimilation of such minerals as calcium, magnesium, iron, and zinc.
As for probiotics, they have long been known for their intestinal benefits and life extending effects. Probiotics are live active bacteria, promoting the balance of microorganisms by inhibiting pathogenic bacteria, germs and yeasts infections. By encouraging the development of “good” bacteria and fighting “bad” ones, yogurt seems to enhance the immune system, preventing the proliferation of pathogens in the digestive tract as well as in the respiratory system.
It also helps promote intestinal friendly bacteria, microflora, after a course of antibiotics. The presence of helpful bacteria enhances carbohydrate breakdown, amino acid and vitamin K synthesis, and the activity of other nutrients. Yogurt offers anticancer actions, reduces cholesterol, and controls the spreading of harmful bacteria, resulting in a healthy gastrointestinal tract, which is crucial to health and the body’s absorption of nutrients from food. The key to intestinal health is a balance in both kinds of bacteria.
Probiotics in yogurt are disease-fighters, thus health-promoters. They absorb cancer-causing mutagens, which result in colon cancer. They enhance immunity by producing more immunoglobulins. This immune-boosting effect minimizes the possibility of cancer through the reduction of inflammation and stopping the spread of carcinogens in the colon. Probiotics seem to be active against breast cancer, too.
Probiotics in yogurt relieve eczema by improving skin conditions along with the state of the gastrointestinal tract and nasal passages, reducing allergy symptoms. Babies (older than three months), prone to skin and milk allergies can be helped by probiotics to inhibit allergies. Yogurt can be substituted for milk in case of lactose intolerance as probiotics break down lactose to digestible molecules.
In conditions like inflammatory bowel disease (IBD), probiotics in yogurt are used in diet therapy for such disorders. Irritable bowel syndrome (IBS) can also benefit from probiotics through the enhancement of microflora activity.
There is enough research evidence indicating benefits of yogurt in lowering cholesterol levels. By effectuating the reduction of bile acids, probiotics diminish the cholesterol absorption in the intestines. Hypertension, too, seems to be affected by probiotics, which activate chemicals that lower blood-pressure in a similar way to drugs.
The gastrointestinal system can benefit from probiotics in yogurt. Active cultures have the potency to eliminate pathogens. Heliobacter pylori, a bacterium that provokes peptic ulcers also leads to gastric cancer. Diarrhea can be relieved by yogurt, which stimulates the immune system by developing beneficial bacteria to fight “harmful” ones. Most cultures use yogurt as medicine to treat diarrhea.
In the Arab world too, yogurt is a popular medicine for diarrhea and other gastrointestinal problems. Probiotics in the dairy product also counteract diarrhea resulting from antibiotic use.
Yogurt containing L. acidophilus has a reducing effect on candidal yeast infections in the vagina and urinary tract by restoring helpful bacteria to fight pathogens that cause the infection.
A good way to protect bones from calcium loss is regular yogurt consumption. Calcium, phosphorous, potassium, zinc, and magnesium in yogurt are important minerals for bone-building in growing children and aging adults to minimize the onset of osteoporosis, or bone loss. Due to its digestive and immune-boosting properties yogurt is a better source of calcium than milk, especially for those who suffer from digestive disorders or lactose-intolerance. Its digestible protein and easily absorbed calcium make yogurt an ideal nutrition for the very young and the elderly.
To achieve all the benefits above as well as optimum health, I encourage individuals of all ages, young and old, healthy and unhealthy, to eat yogurt, have yogurt drinks or any form of yogurt ideally twice daily. When you buy yogurt choose the kind with live active cultures in order to enjoy the benefits of probiotics.
Yogurt can be consumed or added to food in many different ways. It makes a complete breakfast when you add it to mixed cereals, crushed nuts or flax seeds, and fresh or dried berries or fruits. Yogurt can be served as a salad or made into a nice low-calorie dressing, dip, and marinade for meat and chicken. Chopped mint and garlic mix well with it to make a dip or sauce.
Yogurt is also used in preparing soups, rice dishes, meat stews, fattah (stock-soaked croutons topped with yogurt), and vegetables (spinach, courgette, and eggplant). Diluted yogurt, laban rayeb, makes a refreshing healthy drink. Yogurt ice-cream is good. Labnah and mish are also products of yogurt. Yogurt offers a variety of ways to give a tasty twist to cooking. Make sure you always have it in your refrigerator. Low-fat yogurt is also a good low-calorie snack. You will add healthy years to your life like the people from Caucasus in the Soviet Union whose longevity was related to yogurt consumption.
Try it; believe me, you will enjoy the benefits and the long healthy life that come along with it. Do include all the other “Superfoods” and their sidekicks for further benefits.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)