Health Benefits of Yogurt


Yogurt is one of the staple dairy ingredients in every household. It is often used for cooking or relished as a dessert by adding some exotic fruits to it. But Yogurt is far more beneficial than one can think off. Due to extraordinary health benefits of yogurt, it is known as a versatile ingredient for treating many health conditions and improving the overall health.

Yogurt is commonly known for its good active bacteria content which serves as probiotics for improving the digestive function. But health conscious people will be impressed to know about the other nutritive content of Yogurt which makes it a healthier alternative to many high-calorie desserts.

Although many people who don’t like the smell of milk often neglect this power food and tend to ignore its multiple health benefits. But I am sure after reading about the several ways you can use Yogurt and how beneficial it is for your health, you’ll never skip the serving of this thick creamy Yogurt.

Yogurt is basically a fermented form of milk by adding a specific pair of live bacteria which transforms the lactose acid to lactase to form a semi-solid consistency of milk. After knowing what Yogurt actually is now let’s discuss about the nutritional content of Yogurt.

Nutritional Value of Yogurt

Protein content in Yogurt is of 2 types which include casein and whey proteins.

  • Casein is an insoluble form of protein which increases the absorption of calcium and phosphorus.
  • Whey protein is water-soluble protein which helps to build muscles, aids in weight loss and lowers the blood pressure.

Vitamins content of Yogurt includes Vitamin B12 and D.

  • Vitamin B12 helps to maintain red blood cells and proper functioning of the nervous system.
  • Vitamin D helps to boost the calcium absorption.

Minerals content of Yogurt includes calcium, phosphorus, and riboflavin.

  • Calcium in Yogurt helps to build bones and even aids in limiting the fat production in the body.
  • Phosphorus together with calcium helps to build bones and strengthens the bones and teeth.
  • Riboflavin helps to produce energy from food and plays an integral part in a diet.
  • Iodine is essential for normal functioning of thyroid glands for maintaining the metabolism of the body.

Probiotics content in Yogurt are of two types live culture bacteria such as lactic acid bacteria and bifido bacteria which have numerous health benefits.

Fats in Yogurt contain saturated and monounsaturated types of fats and the fat content even depends on upon the type of milk fermented such as fat-free milk, low-fat milk or full-fat milk.

17 Awesome Health Benefits of Yogurt

Now let’s discuss the different ways we can incorporate this delicious ferment Yogurt for gaining maximum health benefits.

1.Yogurt for Osteoporosis

Osteoporosis is a medical condition which decreases the bone strength by making the bones more brittle and fragile from the loss of calcium. This condition is common amongst aging women and can make their bones more prone to fractures.

To prevent this disease and treat osteoporosis Yogurt is proven to be very beneficial as it’s loaded with bone-building calcium and vitamin D.

Things we need

  • Plain Yogurt- 1 Cup


  • Include a cup of plain Yogurt in your diet daily to increase the level of calcium and vitamin D in your body to treat and prevent osteoporosis.

[Also Read:Health Benefits of Strawberries]

2.Yogurt for Weight Loss

Losing weight should not be boring always and for this, you can include Yogurt in your diet or skip a heavy calorie dessert with a low-fat fruit flavored Yogurt. As the high calcium content in Yogurt signals the fat cells to produce less cortisol which basically accumulates more fat in the abdominal area. The presence of amino acids in Yogurt is even beneficial for burning fat faster.

Things we need

  • Fresh Low Fat Yogurt- 1 Cup
  • Honey- 1 tsp


  1. Take a cup of fresh low-fat Yogurt and add in 1 tsp of honey.
  2. Mix well and consume this creamy thick yogurt either as a snack or as a dessert daily once for losing weight faster.

3.Yogurt for Arthritis

Arthritis symptoms include swelling, pain and inflammation around the joint. To treat these symptoms Yogurt is proven to be an excellent remedy that contains potent anti-inflammatory properties which help to relieve pain and stiffness. Consuming Yogurt even increases the body’s efficiency to absorb more nutrients and vitamins to prevent arthritis and helps you cure arthritis naturally.

Things we need

  • Yogurt- As Required


  • Intake Yogurt by adding it to salads as dressing or consume Yogurt smoothies by blending it along with any of your favorite fruit.

4.Yogurt for Irritable Bowel Syndrome

Irritable bowel syndrome is a gastrointestinal disorder which causes abdominal cramps, bloating, gas, headache, depression, and fatigue. For treating this syndrome one of the most effective home remedies is Yogurt.

One of the Health Benefits of Yogurt is that it contains active cultures, which provides a protection layer in intestines and produces lactic acid to flush out the bacteria from the body.

Things we need

  • Yogurt- 1 Cup
  • Psyllium Husk- 1 tsp


  1. Firstly take 1 cup of Yogurt and add in 1 tsp of psyllium husk.
  2. Mix well and allow the psyllium husk to soak in Yogurt for 10 to 15 minutes.
  3. Later eat this Yogurt and psyllium husk mixture 1 hour after lunch and dinner.
  4. This process must be repeated daily twice until the irritable bowel syndrome symptoms improve.

[Also Read:Proven Health Benefits of Apple]

5.Yogurt for Constipation

Constipation is nowadays a common issue caused due to the unhealthy lifestyle and eating habits like consuming processed food and sugar laden foods. To cure constipation increasing the good bacteria in the digestive tract provides relief in this condition.

To get rid of constipation Yogurt is one of the best options as it’s a good source of active bacteria also called as probiotics. This remedy will promote the growth of good bacteria in the digestive tract.

Things we need

  • Plain Yogurt- 2 to 3 Cups


  1. Start the day by eating 1 cup of plain Yogurt for breakfast.
  2. Then continue to eat 1 cup of Yogurt as a snack or with lunch for getting rid of constipation faster.
  3. This process must be followed for 2 to 4 days or until the bowel movement is completely normal.

[Also Read:Natural Laxatives For Constipation]

6.Yogurt for Preventing Colon Cancer 

Colon cancer is one of the most common types of cancer which occurs in the large intestines and rectum. According to many types of research Yogurt is proven to be the best preventive remedy for colon cancer.

Yogurt contains probiotic bacteria called lactobacillus which helps to support the immune system. Yogurt is even known to boost the production of cancer-fighting cells and delays the growth of tumor cells.

Things we need

  • Plain Yogurt- As Required


  • Include Yogurt in your daily diet regularly for preventing colon cancer.

[Also Read:Health Benefits of Apple Cider Vinegar]

7.Yogurt as Post Workout Snack

An hour after strenuous workout is called as the golden hour as it restores the body’s depleted nutrients, repairs torn muscle fibers and maximizes the benefits of a workout.

For this Yogurt is considered as an excellent post workout snack as it’s packed with good amounts of proteins, calcium and carbohydrates for the body to recover from post workout.

Things we need

  • Plain low-fat Yogurt- 1 Cup
  • Strawberries- ½ Cup


  1. Take a bowl and add in Yogurt and strawberries.
  2. Mix well and consume this delicious creamy snack after a workout.
  3. Alternatively, you can even blend the ingredients in a blender to form a delicious low-calorie smoothie for restoring the body’s energy level.

8.Yogurt for High Blood Pressure 

High blood pressure is a serious issue if not treated on time can cause a heart attack or strokes. So, prevention is better than cure and one of the most easily available cures for high blood pressure is Yogurt.

Yogurt contains calcium, potassium, and magnesium which are essential for maintaining optimal cardiovascular health.

Things we need

  • NonFat Yogurt- 3 to 4 Cup


  • Include a cup of Non-fat Yogurt in your snacks or as breakfast to lower the blood pressure level faster.

9.Yogurt for Boosting Immunity

A strong immune system acts as a defense system against infections and diseases. But often stress and sedentary lifestyle and nutritional deficiency can weaken the immune system which makes one prone to illness and infections.

The natural food which is extremely beneficial for boosting the immunity is Yogurt as it contains active live cultures which help to boost the activity of defense system of our body to destroy the bacteria and viruses causing illness.

Things we need

  • Plain Yogurt- 1 Cup


  1. Consume a cup of low-fat Yogurt daily for boosting the immunity levels.
  2. While choosing Yogurt for boosting the immunity make sure that the Yogurt pack mentions that it contains live cultures or live bacteria for maximum Health Benefits of Yogurt.

[Also Read:Health Benefits of Almonds]

10.Yogurt for Dental Health

Yogurt being rich in calcium and proteins is excellent for maintaining optimal dental health. As some dental issues like bleeding gums, gingivitis, and other oral problems are caused by the bad bacteria present in the mouth.

To treat these dental issues calcium rich Yogurt decreases the level of bad bacteria in the mouth and helps to flourish the good protective bacteria in the mouth.

Things we need

  • Organic Yogurt- 1 Cup


  1. Eat a cup of organic Yogurt twice a day for maintaining a good dental health.
  2. Make sure to buy organic milk Yogurt which is unpasteurized as it contains more active live culture relatively to pasteurized milk Yogurt for best results.

11.Yogurt for Building Muscles

Protein requirement of a normal individual as per the guidelines are 0.8 grams per kilogram of body weight. The requirement increases to 2% if an individual is looking to build muscles.

One of the ideal protein sources is Yogurt as this fermented milk provides way more benefits than just adding an extra dose of protein in your diet. The protein content in Yogurt helps to maximize the muscle growth and repairs the torn tissue fibers after a strenuous workout routine. Yogurt even provides carbohydrates which restore the energy levels in the body after workout.

Method 1: Yogurt, Honey, and Berries Snack

Things we need

  • Low Fat Yogurt- 1 Cup
  • Berries- ½ Cup
  • Honey- 1 tsp


  1. Take a cup of fresh low fat Yogurt.
  2. Add in ½ cup of your favorite berry on Yogurt.
  3. Then drizzle 1 tsp of honey on top and enjoy this delicious creamy snack after a workout.

Method 2: Yogurt, Banana, Coffee, Flax Seeds and Honey Smoothie

Things we need

  • NonFat Greek Yogurt- 1 Cup
  • Banana- 1 ½ Nos
  • Brewed Coffee- 1 Cup
  • Ground Flax Seeds- 1 tbsp.
  • Honey- 2 tsp
  • Cinnamon Powder- ½ tsp
  • Grated Nutmeg- ¼ tsp
  • Ice Cubes- 4 to 5 Nos
  • Blender


  1. Firstly take a blending jar then add in greek yogurt, peeled and diced banana, brewed coffee, flax seeds and ice cubes.
  2. Blend all these ingredients on a high speed for 1 to 2 minutes.
  3. Then pour this thick smoothie in a glass and add cinnamon powder, grated nutmeg, and honey.
  4. Mix well and enjoy this delicious chilled smoothie slowly after a strenuous workout routine.

[Also Read: Top10 Proven Health Benefits of Coconut Oil]

12.Yogurt for Dandruff

Dandruff is one of the most annoying scalp infections which causes hair fall, itching and sheds visible flakes of dead skin cells from the scalp. To treat this annoying issue Yogurt has been proven very beneficial.

Yogurt remedy helps dandruff disappear in no time and even makes hair shinier and stronger. As Yogurt increases the good bacteria in the digestive system which reduces dandruff causing yeast in our body.

Things we need

  • Yogurt- 1 Cup
  • Black Pepper Powder- 2 tsp
  • Shower Cap


  1. Take a small bowl and add in Yogurt.
  2. Then mix 2 tsp of black pepper powder in Yogurt.
  3. Mix well and spread this mixture all across the scalp evenly.
  4. Cover the scalp with a shower cap.
  5. Leave on this hair pack for 50 to 60 minutes.
  6. Later wash off the hair mask with lukewarm water and a mild shampoo thoroughly.
  7. Then towel dries the hair naturally.
  8. This process must be repeated twice a week until the dandruff condition improves.

13.Yogurt for Bad Breath

Bad breath is a common oral issue which affects a majority of people. Although it’s a common concern but it causes a major embarrassment. Bad breath is not just caused by poor oral hygiene but factors such as inflammation of gums, tooth decay, plaque, medication, smoking, and diet cause bad breath.

One of the best natural remedies which is considered effective to treat bad breath is Yogurt.  As Yogurt contains good bacteria which help to reduce the level of hydrogen sulfide that causes bad breath. Yogurt even helps to cleanse the body from toxins thereby reducing bad breath.

Things we need

  • Plain Yogurt- 2 Cups


  • Eat plain 1 cup of Yogurt twice a day for at least two weeks for treating the cause of bad breath completely.

14.Yogurt for Deep Conditioning Hair

Nowadays hair styling has become an important part of the daily grooming in which heat styling treatments like chemical based hair wax, gels and sprays can damage our hair further. This leaves our hair extremely dry, brittle and frizzy.

For this, a simple homemade hair mask with Yogurt, honey, and coconut oil is an excellent deep conditioning treatment.  This Yogurt based mask will help to nourish every hair follicle from the roots to make it grow stronger and shinier.

Things we need

  • Natural Yogurt- 2 tbsp.
  • Honey- 1 tbsp.
  • Coconut Oil- ½ tsp
  • Shower Cap


  1. Take a bowl and add in Yogurt, coconut oil and honey.
  2. Mix well and apply this paste from scalp to hair ends.
  3. Then massage the scalp in gentle circular motions for 1 to 2 minutes so that the ingredients can work deeper into the hair roots.
  4. Later cover the hair with a shower cap.
  5. Allow the mask to absorb in the hair for 20 to 25 minutes.
  6. Then wash off the hair with lukewarm water and follow up with a shampoo and conditioner routine.
  7. This process can be repeated twice a month for treating dry hair and making the stronger.

15.Yogurt for Skin Lightening

Blemishes, stress, malnutrition, pregnancy and age spots makes the skin tone look uneven and dull. This issue can hamper the confidence of women from any age group. To combat this uneven skin tone issue Yogurt is the best skin lightening remedy.

Yogurt is rich in zinc, lactic acid and even contains mild astringent properties which are beneficial for lightening the skin and provides deep nourishment to the skin.

Yogurt, Tomato Juice, and Oatmeal Face Mask

Things we need

  • Plain Yogurt- 1 tbsp.
  • Tomato Juice- 1 tbsp.
  • Oatmeal-1 tbsp.


  1. Take a small bowl and add in Yogurt, oatmeal and fresh tomato juice.
  2. Mix all the ingredients well to form a thick paste-like consistency.
  3. Then spread this paste evenly all over the face avoiding sensitive eye area.
  4. Allow the face mask to dry naturally for 15 to 20 minutes.
  5. Later wash off the face mask with lukewarm water thoroughly and pat the skin dry gently.
  6. This process must be repeated twice a week for revealing brighter and smooth skin.

16.Yogurt for Hair Fall

Hair fall can be an indication of underlying health issue but sometimes factors like trauma, genetics, side effects of medication, nutritional deficiency, environmental factors, lifestyle changes and aging causes hair fall and hair thinning.

Although hair fall is stressful for many people but it’s not a reason to fret as it can be treated with simple home remedies. One of the most effective remedies for hair fall is Yogurt.

Yogurt is enriched with proteins, vitamins, and minerals which strengthen the hair shaft and help to reduce hair fall and hair thinning. Along with Yogurt adding eggs makes this hair mask effective for treating hair fall and nourishing the hair.

Things we need

  • Yogurt- 2 tbsp.
  • Egg- 1 Nos
  • Shower Cap


  1. Take a small bowl and add in 1 whole egg and whisk it well.
  2. Then add in 2 tbsp. of thick Yogurt and mix again until both the ingredients are well combined.
  3. Spread this hair mask evenly from scalp to hair ends.
  4. Later cover the scalp and hair with a shower cap.
  5. Leave on the hair mask for 30 to 45 minutes.
  6. Then wash off the mask thoroughly with lukewarm water first and then follow up with a shampoo and conditioner routine.
  7. This process must be repeated twice a week for 1 to 2 months for noticing a significant reduction in hair fall.

17.Yogurt for Sunburn

Sunburn is a common issue amongst people in peak summer months. This is mainly because of the exposure to UV rays which increases the production of melanin in the skin making it appear pigmented.

For treating sunburn one of the quickest remedies is Yogurt. This fermented dairy product contains an ample amount of probiotics and enzymes which accelerates the healing process of the skin.

Things we need

  • Cold Plain Cultured Yogurt- ½ Cup


  1. Take required amount of cold Yogurt and apply on the affected area with sunburn liberally.
  2. Then allow the area to naturally dry for 5 to 10 minutes.
  3. Later wash off Yogurt application with cold water and pat the skin dry gently.
  4. This process must be repeated until the inflammation is subsided.

After gaining knowledge about the Health Benefits of Yogurt and various ways you can include Yogurt in your diet, skin and hair care routine, I guess you will be tempted to add a pack of Yogurt in your shopping cart. whenever you go shopping. Enjoy this delicious creamy Yogurt and be healthy always! We look forward to your valuable opinion about how the recommendations made by us have benefited you positively. So please do drop a line and let us know which recipe recommended by us has helped you better.

[Also Read:Health Benefits of Chia Seeds]

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.


    • Low fat flavored yogurt contains sugar and artificial sweeteners, so I suggest you to avoid pack flavored yogurt and instead make flavored yogurt at home by adding any fresh fruits like berries or banana. This ways you will be consuming lesser calories, keeps you full for a longer time and even satiates your sweet tooth as well.

  1. My medication causes me constipation so, wanted to know whether I can mix oatmeal with yogurt and eat it for breakfast or is it necessary to have just plain yogurt for treating constipation

    • Yes, it is suggested to avoid sour foods but yoghurt is the healthiest foods to consume when you are down with fever and cold. As the good bacteria present in yoghurt boosts your body’s natural defense mechanism. This result in killing the bad bacteria and viruses present in your body and eventually cures fever.