Yogurt has long been known as a healthy food choice. The probiotics (beneficial live bacteria) it contains can provide many health benefits. Strawberry yogurt, in particular, has several advantages over plain yogurt.
Nutrition profile of strawberry yogurt
First, let’s examine the nutrition facts of strawberry yogurt. A 6 ounce serving provides:
- Calories: 100-150
- Protein: 5-10g
- Carbohydrates: 15-30g
- Sugar: 10-25g
- Fat: 2-5g
- Calcium: 15-30% DV
- Vitamin C: 50% DV
As you can see, strawberry yogurt provides protein, carbohydrates, calcium and vitamin C. It’s lower in fat and higher in vitamin C compared to plain yogurt. The added sugar comes from the strawberries themselves, which also provide beneficial nutrients.
Benefits of the nutrients in strawberry yogurt
Here is a more in-depth look at the main benefits associated with the nutrients found in strawberry yogurt:
Protein
Protein helps you feel full and satisfied after eating. It also aids muscle growth and maintenance. The protein in yogurt comes from the milk it’s made from.
Carbohydrates
Carbohydrates provide energy for the body. The carbs in yogurt are mainly natural milk sugars (lactose), while the carbs in strawberry yogurt also come from the added fruit.
Vitamin C
Strawberries are an excellent source of vitamin C, providing about 150% of the Daily Value (DV) in one cup. Vitamin C functions as an antioxidant to protect cells from damage. It also supports immune health, iron absorption, collagen production and brain health.
Calcium
Yogurt is a great source of calcium, which can fulfill 15-30% of the DV per serving. Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle and nerve function.
Potassium
Strawberries contain significant amounts of potassium, which regulates fluid balance, nerve signaling and blood pressure.
Magnesium
Strawberries provide magnesium, a mineral involved in over 300 processes in the body like muscle and nerve function, blood sugar control, calcium absorption and sleep quality.
Manganese
Manganese supports bone health and metabolism of carbs, proteins and cholesterol. Strawberries are a good source of this essential mineral.
Folate
Folate is a B vitamin that aids cell growth and development. Strawberries contain some folate, which works together with vitamin C to support iron absorption.
Probiotics benefits
All yogurts contain probiotics, which are live microorganisms that provide health benefits when consumed. Some main advantages of probiotics include:
- Enhanced digestion and nutrient absorption
- Protection against gastrointestinal illnesses
- Immune system regulation
- Decreased allergy risk in children
- Reduced eczema symptoms
The strawberries in strawberry yogurt add fiber, which acts as fuel for the probiotics and helps them thrive.
Weight control benefits
Eating strawberry yogurt may also help with managing body weight and composition. Benefits linked to yogurt and strawberry consumption include:
Increased satiety
The protein in yogurt increases feelings of fullness compared to low-protein foods. This can cause you to eat less at subsequent meals.
Reduced appetite
Studies show women who eat yogurt as a snack feel less hungry afterwards compared to unhealthy snack options.
Decreased body fat
Eating yogurt as part of a reduced-calorie diet leads to greater fat loss, particularly around the stomach area, compared to a low-dairy diet.
Lower body weight
A 2019 review found that increased yogurt intake may be associated with less long-term weight gain.
Increased fat burning
The calcium in dairy foods may boost metabolism and promote fat loss, especially in individuals with low calcium intakes.
Heart health
Regular consumption of strawberry yogurt could improve several heart disease risk factors, such as:
Cholesterol levels
The probiotics in yogurt can lower total and LDL (bad) cholesterol. Strawberries may also improve cholesterol levels.
Blood pressure
The potassium in strawberries may reduce blood pressure by counteracting sodium’s effects. Calcium-rich dairy also lowers blood pressure.
Inflammation
Yogurt and strawberries have anti-inflammatory properties. Chronic inflammation is linked to heart disease.
Blood flow
Compounds in strawberries help dilate blood vessels and increase blood circulation.
Blood clotting
Strawberries may inhibit blood clots from forming and lower risk of heart attack.
Cancer prevention
Research shows strawberry yogurt may help prevent cancer development:
Antioxidant content
The antioxidants in strawberries protect cells from damage that can lead to cancer.
Anti-inflammatory effects
Chronic inflammation is a risk factor for cancer. The anti-inflammatory nutrients in yogurt and strawberries can counteract it.
Gut health
The probiotics may inhibit growth of bacteria that convert bile into carcinogenic compounds and promote DNA damage.
Immune support
Probiotics strengthen your immune system, which helps prevent cancer growth. Vitamin C also boosts immunity.
Strawberry yogurt for skin health
Consuming strawberry yogurt could lead to improvements in your skin including:
Younger appearance
Antioxidants including vitamin C protect your skin from wrinkle-causing free radical damage. They may also lighten and brighten skin.
Increased collagen
The vitamin C boosts collagen production, which reduces wrinkles and dryness. The amino acids in yogurt also support collagen synthesis.
Redness and puffiness reduction
Probiotics reduce inflammation, leading to less facial redness and swelling.
Improved hydration
Calcium and some probiotics increase skin moisture and suppleness.
Acne reduction
Probiotics balance bacteria in your gut and on the skin, potentially improving acne.
Strawberry yogurt for bone health
Here’s how strawberry yogurt contributes to building and maintaining strong bones:
High calcium content
Yogurt provides significant amounts of calcium – roughly 30% of the Daily Value. Calcium is the main mineral in your bones.
Improved calcium absorption
The vitamin D in fortified yogurt enhances your absorption of calcium from yogurt and other foods.
Vitamin K presence
Yogurt contains some vitamin K, which acts with calcium to strengthen bones.
Phosphorus supply
Phosphorus complements calcium to maximize bone mineral density. Both yogurt and strawberries provide phosphorus.
Magnesium content
Magnesium is also needed for strong bones. The magnesium in strawberries and yogurt helps optimize bone health.
Strawberry yogurt for the immune system
Here are some of the ways strawberry yogurt may boost your immune defenses:
Probiotics
The probiotics stimulate immune cells and regulate your immune system. They also support gut barrier function.
Vitamin C
Vitamin C acts as an antioxidant to benefit immune cells. It also helps immune cells function more effectively.
Zinc
Yogurt provides zinc, which promotes immune cell growth and communication. Zinc deficiency weakens immunity.
Selenium
Yogurt contains some selenium, a mineral that enhances immune response and fights infection.
Strawberry yogurt for pregnancy
Here are some reasons strawberry yogurt is an excellent choice during pregnancy:
Morning sickness relief
The protein and vitamin B12 in yogurt may alleviate nausea. Strawberries also reduce nausea symptoms.
Constipation remedy
Probiotics relieve constipation, a common complaint during pregnancy, by improving gut function.
Heartburn prevention
Yogurt aids digestion and may prevent the acid reflux that contributes to heartburn.
Leg cramps reduction
The calcium and magnesium in yogurt can diminish painful leg cramps that pregnant women often get.
Anemia prevention
Yogurt and strawberries provide iron, folate and vitamin C to optimize iron absorption and prevent anemia.
Baby’s development
The nutrients in yogurt support development of baby’s brain, bones and immune system.
Strawberry yogurt for kids
Strawberry yogurt is a nutritious snack or dessert choice for children because:
It provides protein
The protein satisfies hunger and helps kids grow strong muscles.
It contains calcium
Yogurt gives children an excellent source of bone-building calcium.
It offers probiotics
Probiotics support kids’ digestive and immune health.
It includes vitamin C
Vitamin C aids immune function and iron absorption for growth and development.
Kids love the taste
The naturally sweet flavor of strawberries makes yogurt very palatable for fussy eaters.
Potential downsides of strawberry yogurt
Strawberry yogurt boasts an impressive nutrition profile. However, there are a few potential downsides:
Added sugars
Some varieties have excessive added sugar to make them very sweet. This provides empty calories without nutrition.
Artificial ingredients
Certain brands contain artificial colors, flavors and preservatives to enhance taste and shelf life.
Allergies
Strawberries, yogurt and milk all commonly provoke food allergies or sensitivities in children.
Gut issues
Some people experience bloating and gas from yogurt’s lactose content. Probiotics could also exacerbate IBS for sensitive folks.
High calorie intake
It’s easy to overeat yogurt since its high protein content curbs appetite. Monitor portion sizes to avoid excess calorie consumption.
Conclusion
Strawberry yogurt provides a wealth of nutrition to benefit your health and waistline. Its stellar nutrient profile supports digestion, immunity, heart health, weight management and more. Just be sure to stick to unsweetened, low-sugar varieties most of the time.