Go for yoghurt

Milk is treated with bacteria (lactobacillus bulgaricus) to convert the sugar to lactic acid which curdles the milk and acts as a preservative. Commercially,thickeners like starch,pectin or agar may be added along with other acid-producing strains of bacteria. Pasteurization of yoghurt kills the live bacteria,thereby limiting the benefits of this live food. Some manufacturers may add acid producing bacteria back to yoghurt. When buying commercial yoghurt,look for those that feature live cultures or living yogurt cultures on the label.

In terms of nutrients,yoghurt resembles the milk from which it is prepared including the calcium content. The sugars (carbohydrate),proteins and fats are broken into simple forms and yoghurt is therefore also called predigested food making it suitable even for infants. Those individuals,who are intolerant to lactose (milk sugar),are able to tolerate yoghurt as the sugar breaks down to lactic acid. Further,the bacteria also aid in better absorption of nutrients,particularly calcium and B vitamins. Calcium is in fact best absorbed in an acidic medium along with phosphorus and vitamin D,which are provided in yoghurt. Therefore,liberal consumption of yoghurt in childhood can help prevent osteoporosis later in life.

Not having the right bacteria in your gastrointestinal tract as can happen with poor diets and lifestyle,during illness,or antibiotic therapy,does not allow optimal absorption of vitamins and minerals present in food. The beneficial bacteria help in better absorption of nutrients and also inhibit the growth of undesirable and disease causing microflora (bacteria,fungi and yeast) in the gut. They also aid in digestion and are used in the treatment of several gastro-intestinal conditions,including bloating,flatulence,diarrhoea and irritable bowel syndrome.

According to a study,eating 250 ml of live yoghurt on a daily basis helped women in recovering from vaginal thrush caused by candida (yeast) infection. Also,application of yoghurt to the affected areas 2-3 times daily helped relieve itching and clear infections.

Good bacteria are also important for aiding immune function by boosting infection fighting white blood cells in the blood stream. Yoghurt is known to help individuals who are immuno-compromised like the elderly and those suffering from prolonged illness. It is also advisable to include extra helpings of yoghurt during and after antibiotic therapy.

The belief that yoghurt protects against coronary artery disease by lowering blood cholesterol arose from the observation of East Africas Masai tribe,who consumed large amounts of yoghurt-like foods and yet maintained low blood cholesterol levels. Some studies have reported benefits,which perhaps arise because the live cultures assimilate cholesterol or bind bile acids a raw material for making cholesterol.

In addition,yoghurt contains modified fatty acids known as Conjugated Linoleic Acid. CLAs are known to halt progression of free radicals (which damage healthy cells). This may partly explain yoghurts abilities to prevent cancer and heart disease. It must be remembered that yoghurt should not be prepared from full fat milk as it would increase the fat and calorie value. Indulgence in pre-sweetened yoghurt or artificially sweetened varieties diminishes the benefits of CLA. It may be better to sweeten by adding natural sugars like honey or fresh fruits on your own.

Yoghurt consumption has also been found to be useful for cancer patients undergoing chemotherapy. Buttermilk and yoghurt help relieve heat and are also useful for sunburns,both internally and externally. So take plenty of lassi to keep yourself cool during the hot summer months.

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.