Women should be enjoying yogurt more than they know. Here's why!

Yogurt is good for women for many reasons, but perhaps the most important benefit is that it is full of calcium.

Women need calcium, particularly as they age, to protect and maintain the health and strength of their bones. After women go through menopause, their chances of acquiring osteoporosis or porous bone disease increase tangentially.

Women enjoying yogurt.

Yogurt is nutrient-dense, containing high amounts of protein, calcium, potassium, phosphorus, magnesium, zinc, and vitamin B-12. Women who eat yogurt regularly generally have a better overall diet quality than those who don't consume yogurt, according to a study published in 2013 in "Nutrition Research." Several specific benefits exist for women who regularly consume yogurt.

Reduced Disease Risks

Women who eat yogurt often have fewer chronic-disease risk factors, which can enhance their quality of life and increase their life expectancy. The 2013 study in "Nutrition Research" reports that eating yogurt regularly is associated with lower blood pressure, blood glucose, and triglyceride levels -- and less insulin resistance compared with not eating yogurt. This means female yogurt consumers may have a lower chance of developing chronic diseases, such as heart disease and diabetes.

Appetite Control

Protein, abundant in yogurt, helps increase satiety – and therefore helps women control their overall calorie intake for healthy weight management. A 2013 study published in "Appetite" found that women who consumed an afternoon snack of high-protein Greek yogurt – containing 24 grams of protein in each portion – had increased fullness, better appetite control, and experienced delayed subsequent eating compared with women who consumed a lower-protein afternoon snack.

Less Constipation

Yogurt contains probiotics, healthy bacteria naturally present in women's digestive tracts, that can improve digestive function. A study published in 2008 in "Acta Gastroenterological Latinoamericana" reports that regular consumption of probiotic-containing yogurt helps reduce constipation – and pain associated with constipation -- in women between the ages of 18 and 55. Women who participated in this study consumed yogurt daily for a period of 14 days.

Fewer Deficiencies

Because yogurt is nutrient-dense, women who eat yogurt regularly may decrease their risk of developing nutrient deficiencies. The study published in 2013 in "Nutrition Research" reports that women who consume yogurt have higher potassium intakes -- and are less likely to have dietary deficiencies in vitamins B-12 and B-2, magnesium, calcium, and zinc. Women who regularly eat yogurt -- especially Greek yogurt, which is protein-rich -- will likely meet their daily protein needs as well. The Institute of Medicine suggests most women get at least 46 grams of protein daily, with more needed during pregnancy and lactation.

Geoffrey Nevine — IT Services and IT Consulting

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