by Gay Riley, MS, RD, CCN
NetNutritionist.com

Yogurt can be traced back thousands of years and is one of the most therapeutic foods you can find. When eaten on a regular basis, high quality yogurt with active cultures can protect the body against environmental pollutants, enhance the immune system and resistance to infections, build bone, and rejuvenate digestion and elimination.  Aside from these benefits, yogurt is low in calories, and is a good source of protein, calcium, vitamin B2, vitamin B12, iodine, phosphorus, potassium, and zinc. Calcium-rich dairy products like yogurt help prevent bone loss, and may reduce colon cancer risk.  A one-cup yogurt can provide 488 mg of calcium, more than in a glass of milk (which has 301 mg per cup).

Yogurt Science

A recent review of the research regarding the chemical properties of yogurt finds more than just acidophilus as the protective ingredient against immune related disease

•       Yogurt is a fermented dairy product that is rich in live biologically active bacteria that populates the intestine stimulating the immune system, and preventing pollutants and pathogens from entering into the bloodstream.  This “good bacteria” plays an important role in the intestinal barrier.  Although yogurt alone is not the only contributor to the over 400 strains of important microorganisms that ensure healthy intestinal ecology it is certainly one of the top foods.  Yogurt along with the chemical properties from fiber can reduce the risk of colon cancer.  The healthy human intestine typically contains several pounds of healthy bacteria. 

•       Non bacterial, peptides produced from the fermentation of milk may also contribute to the immuno-enhancing effect of yogurt by improving phagocytic capabilities of macrophages and possibly stimulate the proliferation and maturation of T cells and NK cells for the defense of the host against a wide range of bacteria, particularly enteric (intestinal) bacteria.

•      Whey protein in yogurt can increase the liver glutathione. Glutathione is important for detoxification of endogenous and exogenous carcinogen and free radicals and in regulation of immune function. Glutathione is considered an antioxidant in the mitochondria of cells. Glutathione is very important to the health of the cell.

•       Milk fermentation results in a complete solubilization of calcium, magnesium, and phosphorus and a partial solubilization of trace minerals Long-term yogurt consumption was shown to be associated with a significant increase in serum ionized calcium. Calcium was shown to enhance immune function, including lectin binding by lymphocytes, IL-2 production, and lymphocyte tumor cytotoxicity. Calcium and phosphorus were shown to be more bioavailable in yogurt than in milk.

•       Biochemical changes in milk fat may also occur during milk fermentation. Milk contains conjugated linoleic acid (CLA), a fatty acid with immunostimulatory and anticarcinogenic properties.  Yogurt has been found to have higher amounts of CLA through the fermentation process.

If this evidence does not convince you as to the benefits of adding yogurt to your daily diet then consider the therapeutic use of yogurt as a treatment to re nourish the body during times of illness or medical treatment.

Eat 2 cups daily…. 

• During and after antibiotic treatment

• Cold and flu season

• Diarrhea

• Constipation

• Frequent travel to protect against germs and infection

• Surgery and recovery

• Regular use of nonsteroidal anti-inflammatory (NSAID’s) or pain medicine

 If you do not like the taste of plain yogurt:

• Use it as a substitute for sour cream on baked potatoes

•  Add fruit and nuts with a little honey

•  Add little raw honey, cinnamon and vanilla

•  Puree with banana and freeze for a yogurt popsicle

•  Mix in minced shallots and add a little salt for a great dip with

• Make a salad with chopped dill, cucumber, raisins and a little salt. Serve with rice

• Mix 1/2 cup yogurt with 12 ounces mineral water, fresh mint and a dash of salt. Pour over ice for a refreshing summer drink.

Make your own Yogurt

Ingredients:

1 /2 gallon Organic or raw milk (lowfat or whole is best)

1 cup Plain yogurt

Stainless steel 3 or 4 quart saucepan or deep pot with lid

Clean dish towel

Heavy towel or small blanket

Instructions:

1. Bring milk to a slow boil.  Remove from heat just as it begins to come to a boil but do not let it boil over.

2. When the milk has cooled a bit but still hot to touch.  Gently drop in plain yogurt in  tablespoons until the cup is used.

3. Take a thin dish towel and tightly cover the top of the pot, then place the lid on for a tight fit.Wrap the whole pot with lid in a towel and double wrap with a blanket.

4. Place in a closet or cabinet free of light and draft. Wait 24 hours. 

5. Then unwrap the pan, remove the towel and place in the refrigerator to chill.

Tips:

• Do not boil quickly on a high heat or the yogurt will have too much water.

• Gently and periodically stir the bottom of the pan while heating with a wooden spoon to    prevent scalding.

• Do not put in an oversized pot or the yogurt will have too much air.

• If your yogurt has too much liquid you can drain it off with a cheese cloth or dip the liquid out with a ladle.  The liquid is very healthy so drink it.  It is very sour but you will get used to it.

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