Natural yogurt is highly nutritious. Rich in calcium, vitamins B2 and B12 and magnesium, it supports bone integrity, improves brain function and promotes the feeling of satiety, helping in weight loss. These characteristics make this multifunctional food an important component of a balanced diet, bringing varied benefits to the health and general well-being of the body.

Check out 7 natural yogurt benefits for health and creative ways to use it in routine!

1. Source of essential nutrients

Natural yogurt is rich in essential nutrients such as calcium, B vitamins B complexproteins, phosphorus and magnesium. Together they maintain essential functions of the body, such as maintaining the health of teeth and bones, production of enzymes and hormones. Magnesium, for example, is responsible for numerous biochemical reactions in the body, including regulation of muscle and nervous function and blood glucose control.

The probiotics present in yogurt bring several benefits to the intestine. They help maintain balance between bad and good bacteria in dealing intestinalpromoting a healthy microbiome. In addition, they help in the process of food digestion and the decomposition of nutrients, facilitating their absorption by the body.

“These microorganisms contribute to strengthening immunity. The healthy gut is able to separate what is not good and absorb the main micronutrients, such as vitamins,” explains nutritionist Daniela de Araújo Medeiros.

3. Helps in skin repair

Yogurt nutrients, especially vitamins B2 and B12, are fundamental for skin repair. Regular consumption of this food can help in cellular regeneration and reduce inflammation, while probiotics strengthen the skin protection barrier.

Vitamin B6, besides benefiting the balance of mood and mental health, is fundamental to health cardiovascular. It assists in hemoglobin formation, red blood cell protein that carries oxygen throughout the body and the lack of favoring plaques in blood vessels.

According to pharmacist Paula Molari Abdo, technical director of the Formularium Manipulation Pharmacy, a specialist in pharmaceutical care and member of Anfarmag (National Association of Master Pharmacists), vitamin B6 deficiency may occur in cases of excessive intake of proteinsintense exercise of exercise, pregnancy, people who do dialysis or use of drugs with antagonist effect to pyridoxine, such as isoniazide, penicillamine, hydralazine, cycloserin and thiazolidones. “These medications form complex with the vitamin molecule, inhibiting their function.”

As proteins Present in yogurt promote the feeling of satiety, helping to reduce weight by decreasing the search for food between meals. With calcium, they can also help reduce body fat accumulation. Still, calcium plays an important role in regulating metabolism, helping to increase fat breakdown and decrease its formation.

6. Aids in brain health

Vitamin B6 facilitates the conversion of proteins into energy and the synthesis of neurotransmitters such as serotonin and dopamine, fundamental to the balance of mental health. “Therefore, B6 stimulates concentration, memory, mood and attention, and is also important in preventing depression and anxiety,” points out Paula Molari Abdo.

7. Helps control blood sugar levels

While proteins promote the feeling of satiety, reducing the search for foodthey also slow carbohydrate absorption, avoiding glucose peaks. In addition, probiotics improve intestinal health, which helps increase insulin sensitivity.

How to include natural yogurt in food

Natural yogurt is a very versatile food and can be included in various ways in the food routine. It can be used in sweet and salty preparations, as well as replacing more caloric ingredients in some recipes. See some practical forms of consumption:

• Puro: as a quick snack option or breakfast;
• With fresh or dried fruits: Adding fibers, vitamins and minerals;
• With granola, oats or seeds: increasing the feeling of satiety;
• In vitamins and smoothies: leaving the drink more nutritious and creamy;
• In the preparation of sauces and pates: Replacing mayonnaise or sour cream;
• In recipes for bread, cakes and pancakes: contributing to a softer texture;
• Like salad sauce: Bringing creaminess and lightness.