Calcium is a major component of bones and teeth. According to the National Institutes of Health (NIH), yogurt is not only a rich source of calcium, but also contains vitamin D and protein - essential factors that help improve the absorption and metabolism of calcium.
This is especially important for adults to prevent osteoporosis, a common health problem in middle-aged and older adults.
A study in the Journal of Bone and Mineral Research showed that regular yogurt consumption can increase bone density and reduce the risk of fractures in postmenopausal women.
Children and teenagers - the age group that needs large amounts of calcium to develop strong bones - are also encouraged to supplement yogurt daily.
Calcium is not only important for bones, but it also plays an essential role in muscle contraction, nerve transmission, and blood clotting. According to the American Heart Association (AHA), stable levels of calcium in the blood help maintain a regular heartbeat and effective nerve function.
Yogurt is a natural and easily digestible source of calcium, which helps support these processes without burdening the digestive system.
Not only rich in calcium, yogurt also contains probiotics - beneficial bacteria that help balance the intestinal microflora. The European Journal of Clinical Nutrition published that the combination of calcium and probiotics in yogurt can improve digestion, prevent constipation and reduce the risk of intestinal inflammation.
A healthy digestive system helps the body absorb calcium better, thereby optimizing the benefits of this mineral.
According to the American Journal of Clinical Nutrition, calcium supplementation from yogurt can help lower blood pressure, especially in people with high blood pressure.
This is because calcium is involved in the relaxation of blood vessels, preventing excessive vasoconstriction. At the same time, the low fat content of yogurt (especially non-fat yogurt) helps reduce the risk of cardiovascular disease, providing double health benefits.
Notes when using yogurt to absorb calcium:
Choose low-sugar yogurt: Excess sugar can reduce calcium absorption and cause weight gain.
Combined with a balanced diet: In addition to yogurt, it is necessary to supplement foods rich in vitamin D (such as salmon, eggs) to increase calcium absorption.
Don't Overconsume: While yogurt is healthy, consuming too much can lead to excess calories or cause discomfort for people with lactose intolerance.
