Curd (Yogurt) for health benefits are numerous where as it has been fermented using two lactic acid bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus

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Curd (Yogurt) For Health Benefits

1) Boost Immune System

  • Curd packed with vitamins , protein and a source of lactobacillus, a probiotic (good bacteria) that helps fight off the diseases and also gives our immune system a boost.
  • Curd is rich in probiotics, including Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. These strains boost immune function and may even help reduce both the length and severity of colds. 
  • Probiotics can act as gut-beneficial bacteria that create a physical barrier against unfriendly bacteria. Probiotics can also help offset the bacterial imbalance caused by taking antibiotics. Antibiotics kill good bacteria along with the harmful ones, often leading to gas, cramping or diarrhea.
  • Probiotic nature improves the immunity system, and can potentially help the body fight everything from viral fevers to common cold and infections give tremendous benefits of  Curd for health.
  • When consume probiotics regularly, you are ensuring that the ‘good’ bacteria are in charge and by having good bacteria in your body, bad bacteria don’t get a chance to grow and cause disease. There is only so much room in intestines and so bacteria are constantly battling for control.

2) Positive effect on lactose digestion

  • Due to lactic acid-production from the lactose in the milk , curd has a positive effect on lactose digestion for people with lactose intolerant. 
  • Being lactose intolerant means you can’t digest lactose—the natural sugar found in milk and other dairy products.
  • The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 30 to 50 million Americans are lactose intolerant. 
  • Curd slow down the growth of disease-producing bacteria inside the GI tract by producing antimicrobial substances. It increases absorption of minerals and aids in B vitamin synthesis. Hence give great benefits of  Curd for health.

3) Reduce Anxiety, Stress and Improve Mental Health

  • According to research, curd offers relaxation and emotional balance to the brain. It reduces the stress level and helps to fight anxieties. Thus a great stress-buster and lowers anxiety levels. All these effects make it a reliable remedy for brain health.


4) Prevent Indigestion

  • Curd is also good for every kind of gut issue, from indigestion to bloating.
  • Probiotic Curd contain live or healthy bacteria that are good for health, especially digestive system as they help keep gut healthy and decrease gas, diarrhea, constipation, and bloating.
  • Curd keeps the body cool. It also keeps your stomach cool.

5) Prevent Heart Diseases

  • Curd clears out and prevent cholesterol formation in the arteries, and beats down the risk of coronary heart diseases. It also helps control blood pressure in the body.
  • The special proteins in curd along with nutrients like potassium and magnesium help in lowering high blood pressure and promoting a healthy heart. High in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.
  • According to Brooke Glazer, RDN, nutrition consultant for RSP Nutrition. “Frequent consumption of curd has been shown to improve risk factors for cardiovascular disease, to lower diabetes risk, and to enhance immune function.”

6) Helpful For Bone and teeth

  • Curd (Yogurt) is a great source of calcium and phosphorous. Both these elements keep our bones and teeth healthy , boost bone growth and makes it strong. Therefore curds are very good options to fulfill the calcium need of the bones and teeth.

7) Prevent Infection

  • Curd (Yogurt) let down the growth of yeast infections. The lactobacillus acidophilus bacteria found in curd is known to control the growth of infection in the body and kill the yeast by  producing hydrogen peroxide.
  • Good bacterium available in curd doesn’t allow other bacteria to accumulate and cause the infections. Applying a mixture of curd and honey inside the vagina seems to reduce symptoms and help treat vaginal yeast infections.

  • It has been proved that consuming two cups of curd every day for four months increases the infection fighting capacity in the blood by five times .

8) Helpful for Skin

  • Curd (Yogurt) is an excellent beauty ingredient for face pack because of lactic acid that acts as peel and clears off all dead cells and disfigure.
  • The minerals, vitamin E, zinc etc allow the skin to glow and healthy. Curd is used as the homemade skin care and cosmetic beauty care products as well. 

  •  It acts as an excellent moisturizer. Applying curd everyday on face can help to get a soft, nourished, radiant and supple skin.
  • It is rich in lactic acid, which helps improve complexion.

9)Curd Helpful for Hair

  • The lactic acid present in Curd (Yogurt) provides nutrients and minerals to the scalp, which reduces dandruff, make hair softening and help hair growth. It also acts as conditioner for hair.

10)Control Blood Sugar

  • Studies show that the blood sugar levels of people who consume Curd (Yogurt ) is low. 

11)Stimulates Appetite

  • The aromatic taste of curd works as a impulse for the taste buds. hence desire for food gets improved.

12)Balance PH Level

  • The ability of the curd to manage the pH level helps in vaginal health. The lactobacillus in curd prevents the production of candida (a type of fungus) and vaginitis in the vagina. Studies reveal that women who regularly consume curd have better vaginal health.

14) Help in Constipation

  • Lactobacillus bulgaricus is a bacterium which speed up bowel movement. The lactic acid in the curd kills the harmful bacteria in the bowel and create a healthy inner bowel environment and also preventing diarrhea.

15) Prevent Cancer

  • Curd (Yogurt ) is a rich source of linoleic acid, which support  heart health. Randomized clinical trials have shown that replacing saturated fat with linoleic acid reduces total and LDL cholesterol.
  • Study found that linoleic acid improves insulin sensitivity and blood pressure.
  • The lactic acid bacteria in curd have important effects in preventing cancer, infections, gastrointestinal diseases and asthma, colon and breast cancers. It prevents the production of cancerous cells by lowering the pH of the body.

16)Health Benefits

  • Curd (Yogurt ) is actually more nutritious than milk. It is packed with calcium (teeth and bones), phosphorus (bone health), magnesium (energy metabolism, sleep, and mood), and potassium (regulates blood pressure and muscle mobility and recovery), vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases, vitamin K used for blood clotting to support healing.
  • Curd (Yogurt ) rich in Vitamin B-2, Vitamin B-12. It also gives high amount of quality protein and Healthy Fats (unsaturated fats). Curd contains almost 80% of Casein Protein and 20% of Whey Protein of total amount of protein present in it.
  • According to a 2018 report, the average American consumes about 13.4 pounds of  curd per year.
  • In short Curd help in abdominal pain, Jaundice, Hepatitis, diarrhea, indigestion, osteoporosis, reducing the bad cholesterol level from the body and improving the immune system.

Nutrition facts of  Curd (Yogurt)

In 100 grams of curd

  • Calories – 97 kcal
  • Protein – 9 grams
  • Carbohydrates – 3.98 grams
  • Fats – 5 grams
  • Vitamin B1 – 0.023 mg which is 2% of daily value
  • Vitamin B2 – 0.278 mg which is 23% of daily value
  • Vitamin B12 – 0.75 μg which is 31% of daily value
  • Calcium – 100 mg which is 10% of daily value
  • Magnesium – 11 mg which is 3% of daily value
  • Potassium – 141 mg which is 3% of daily value

Side effects of Curd (Yogurt)

Benefits of  Curd (Yogurt ) for health is so many whereas it has very few adverse effects.

1)Ayurveda explains that Curd consumption at night is not good as it leads to mucus development. Buttermilk is alternative if anyone wants to eat curd at night.

2)Eating large amount of Curd having weakened immune system leads to dangers thus better to avoid in large quantity.

3)Curds (Yogurt) provide strength to bones and teeth, but people who already have arthritis should avoid eating curds on a regular basis. It increases joint pain.

4)one of the most common is a temporary increase in bloating and gas, as an October 2013 study in the Journal of Neurogastroenterology and Motility shows altered gut microbiota is one cause of those symptoms.

5)Easily catch cold and have sore throat.

6)Eating  Curd or fermented milk products on an empty stomach forms hydrochloric acid. This kills the lactic acid bacteria present in these milk products and leads to acidity. Hence, eating these products should be avoided on an empty stomach.

7)Milk and curd are two animal protein sources and thus should not be consumed together. Consuming these two together can lead to diarrhea, acidity and gas.

8)Some people might experience diarrhea, stomach pain, nausea or vomiting by taking curd.

9)Curd should not be consumed with Onion, Mango, Fish, Urad dal and Oily foods.

10)During cough and cold, the intensity and severity of mucus increases and it is suggested to avoid dairy products as they can further increase mucus production.

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