When you say “yogurt” and “bone” metal Calcium It should pop into your head. However, there are more nutrients in yogurt that yogurt needs bone health. For this cow milk Greek Yogurt Tops the list as the best yogurt for strong bones. Find out what Greek yogurt has to offer to help keep your bones healthy.
The nutrients your bones need
To keep your bones strong and healthy, the nutrients your body needs include calcium, vitamin D, protein and magnesium.
If you do not take enough Calcium from food (or supplements), your body will take the calcium it needs from your bones weakening them. Vitamin D In order to absorb calcium in the intestine, during magnesium Helps regulate calcium and vitamin D balance. There is also good evidence that phosphorous, vitamin A, and potassium can help. Phosphorous helps neutralize acidic foods that can be harmful to your bones, some potassium salts neutralize acids that come from the body’s metabolic processes, and vitamin A affects bone building and breaking down.
Greek yogurt from cow’s milk provides many of the nutrients mentioned above.
How does Greek yogurt affect your bones?
Greek Yogurt It’s made by filtering traditional yogurt to remove the liquid whey, resulting in a thicker, creamier yogurt. Compared to traditional yogurt (which is also very healthy!), Greek yogurt contains twice the amount of protein at 15 grams per serving and about 14% less lactose (good for those with lactose intolerance). It also provides 170 milligrams of calcium per serving and is packed with live, active cultures to help gut health.
In addition to protein and calcium, Greek yogurt contains significant amounts of potassium, phosphorous, and magnesium, all of which play a role in bone health.
Plus, Greek yogurt has a wonderfully tangy flavor and thick texture that makes eating it with fruit, blending it into a smoothie or a delicious parfait, or it can be used as a substitute for butter, yogurt, and other high-fat ingredients. This is healthy Vanilla Lovers Cupcake He replaces part of the butter with Greek yogurt, while this Pasta salad with tomatoes, peppers and olives Greek yogurt is used as a substitute for a portion of mayonnaise.
How much should I consume?
The Dietary Guidelines 2020-2025 for Americans recommends three servings of milk and dairy products (such as yogurt) each day.
a 2017 study published A link has been found between consumption of milk and dairy products (including yogurt) and a reduced risk of hip fracture in the elderly. It should be noted that only cow’s milk and soy yogurt are part of the dairy group because they contain many nutrients. As such, other plant-based “yogurts” do not count toward your daily ration of dairy products because they lack many of the nutrients listed above.
You can certainly have three servings of Greek yogurt a day, but you can also mix and match cow’s milk, soy drink and cheese to meet your three daily servings to get the nutrients you need. Maintaining healthy bone.
Toby Amidor, MS, RD, CDN
Toby Amidor is an award-winning dietitian and The Wall Street Journal The author of the bestselling cookbook that believes healthy and wholesome can also be appetizing and delicious. Read more