Health Benefits of Eating Curd/Dahi in Your Diet

In the world of dietary choices, curd is a versatile and nutritious food that has been cherished for centuries. Whether you enjoy it as a standalone snack, a key ingredient in savoury dishes, or a tangy base for smoothies and desserts, curd has a lot more to offer than just its delightful taste. This unassuming dairy product has a plethora of health benefits that make it a valuable addition to your daily diet.

What is Curd?

Curd, well known worldwide as yoghurt, is produced by fermenting milk using specific bacterial cultures. The helpful bacteria change the naturally present sugars in milk into lactic acid. That tangy taste and thick texture account for curd. It's high in calcium, protein, and probiotics, and it'll keep your digestive system on track and your immune system strengthened. Curd is eaten worldwide, and its popularity is spread over diversified cuisines, eaten alone or as a part of many recipes.

Is Curd Good for Health?

Curd is a nutritious powerhouse, rich in probiotics that strengthen gut health and immunity. The benefits of eating curd also include valuable nutrients like calcium, ensuring strong bones and protein to mend damaged muscles. Overall, regular curd consumption helps maintain gut flora at an optimum level, reduces the chance of some infections, and supports further enhancements of the metabolic system. Whether it is the curd used in breakfast, blended into smoothies, or served as part of a meal, the curd is crammed with lots of health and nutritional benefits that make it a perfect asset to incorporate into healthy diets.

What is the Nutritional Value of Curd?

Curd is not only a delicious food but the health benefits of curd are also well known.

1. 100-gram serving contains approximately 98 calories
2. 11 grams of protein
3. 4.3 grams of fat
4. It is a good source of calcium, which contains about 110 mg. Calcium is essential for sound teeth and bones.
5. Some more advantages of curd include vitamin B-12, potassium, and magnesium.

8 Health Benefits of Eating Curd

Since its discovery more than more than 3000 years ago, curd has been included in the dietary habits of various cultures around the world. It has been experimented with, different variations have been created, but the properties remain the same. These properties make curd your local superfood:

Protein

Curd is an excellent source of high-quality protein. A single cup of plain curd provides around 8-10 grams of protein. Protein is essential for muscle development and repair, making it a fantastic choice for individuals looking to increase their protein intake.

Calcium

When it comes to calcium, curd is a true champion. Just one serving can provide you with up to 30% of your daily calcium requirement. Calcium is crucial for maintaining healthy bones and teeth, as well as for proper muscle function and nerve transmission.

Probiotics

Curd is renowned for its probiotic content, which is beneficial for gut health. These live, active cultures promote the growth of good bacteria in your digestive system, which can improve digestion and boost your immune system. Probiotics can also help alleviate gastrointestinal issues like irritable bowel syndrome and lactose intolerance.

Vitamins

Curd is a good source of various vitamins, including B vitamins (B2, B12, and B5). These vitamins play a key role in energy metabolism, red blood cell production, and nerve function. Additionally, curd is rich in vitamin D, which is important for bone health and immune system support.

Bone Health

Curd's impressive calcium content is a boon for your bones. Adequate calcium intake is crucial for building and maintaining strong bones throughout your life. It can reduce the risk of osteoporosis, a condition characterized by brittle and fragile bones. Adding curd to your diet can be a delicious way to fortify your skeletal health.

Weight Management

Curd can be a valuable tool in your weight management journey. The combination of protein and probiotics in curd can help you feel full and satisfied, reducing the likelihood of overeating. Additionally, probiotics may influence weight loss by affecting the composition of gut bacteria, which can influence metabolic processes.

Skin and Hair Benefits

The vitamins, minerals, and antioxidants in curd offer several benefits for your skin and hair. Applying curd as a face mask can help moisturize and exfoliate your skin, leaving it soft and radiant. The lactic acid in curd can also act as a gentle exfoliant, removing dead skin cells and improving skin texture. When it comes to hair care, curd can be used as a natural conditioner. It nourishes your hair, making it smoother and shinier. The protein in curd can also strengthen hair strands and prevent breakage. Curd may be also be observed as a constituent in Ayurvedic medical treatments. If you or your family follow Ayurvedic treatments, your family health insurance plans may cover any treatment recognised by the AYUSH ministry. It is important to check your policy document before you file a claim. Claims are subject to terms and conditions set forth under health insurance policy.*

Uses of Curd

1. Culinary Ingredient: Curd is widely used in cooking for making dishes like curries, desserts, and marinades due to its tangy flavor and creamy texture.
2. Digestive Aid: Curd contains probiotics that promote gut health, aiding digestion and reducing issues like constipation or bloating.
3. Cooling Effect: It is consumed during summers to cool the body and prevent heat-related illnesses.
4. Skin Care: Curd is used in face masks to hydrate and brighten skin, thanks to its lactic acid content.
5. Hair Care: It helps reduce dandruff and promotes healthy, shiny hair when applied as a natural conditioner.
6. Immunity Booster: Regular consumption strengthens immunity by promoting good gut bacteria.
7. Weight Management: Low-fat curd is often included in diets for weight loss due to its high protein and low-calorie content.
8. Bone Health: Rich in calcium and vitamin D, curd strengthens bones and teeth.

Side Effects of Overeating Curd

1. Digestive Issues: Consuming too much curd can cause bloating, gas, or indigestion, especially for those with lactose intolerance.
2. Weight Gain: Overeating curd, especially full-fat varieties, adds extra calories, leading to potential weight gain.
3. Cold and Congestion: Excessive curd intake can aggravate cold symptoms in some individuals due to its cooling nature.
4. High Cholesterol: Regularly eating large amounts of full-fat curd may increase cholesterol levels, impacting heart health.
5. Allergic Reactions: For those allergic to dairy, overeating curd can cause skin rashes, itching, or other allergic symptoms.
6. Calcium Overload: Too much curd can interfere with iron and zinc absorption due to excess calcium intake.

Who Should Avoid Eating Curd?

Individuals who are lactose intolerant or allergic to milk should not consume curd as it can lead to stomach pains, bloating, and allergic reactions. Additionally, a person who has a problem with cholesterol can also be on the lookout as most curd products contain a considerable amount of fat. Choosing low-fat or non-dairy alternatives can help mitigate these issues, allowing for the enjoyment of similar textures and flavours without adverse effects.

How to Include Curd in Your Diet?

Incorporating curd into your daily diet is easy and delicious. Here are some ways to enjoy the health benefits of curd:

As a Snack

Simply scoop out a bowl of plain curd and enjoy it as a quick and healthy snack. You can add fresh fruit or sprinkle it with your favourite nuts for added flavour and nutrition.

In Salads

Use curd as a base for salad dressings. It adds creaminess and tang to your salads while boosting their nutritional value.

In Cooking

Curd is a versatile ingredient in cooking. It can be used in marinades for meats, as a base for curry sauces, or as a condiment for dishes like biryani.

Raita

A a popular Indian side dish, raita is made with yogurt and various seasonings. It pairs wonderfully with spicy dishes, offering a cooling and flavourful contrast.

Conclusion

Curd, with its rich history and exceptional nutritional value, is not just a tasty treat but a powerful ally in promoting your health and well-being. Curd offers an array of benefits that make it an invaluable addition to your diet. Just like curd helps you secure your diet, you can secure your health with the help of cashless medical policy. You can visit the website of any insurer to get more information on the policy and its coverage.

FAQs

Is it good to eat curd every day?

Eating curd daily has its advantages as it promotes smooth digestion and enhances the immunity system. For individuals who are lactose intolerant, they should take them in small quantities lest they fall into unwarranted hassles of the digestive system.

What does the curd do to the body?

Curd is rich in calcium, hence it supports digestive health, provides the strength of the immune system, and boosts bone strength. Moreover, curd helps maintain healthy gut bacteria in our body.

Which vitamin is in curd?

Curd is a good source of Vitamin B-12, essential for brain health and maintaining healthy blood and nerve cells. It also plays a crucial role in the production of DNA.

Which type of curd is good for health?

Unsweetened, low-fat or non-fat curd is best for maintaining a healthy diet. It retains all the nutritional benefits without the added calories from fat, making it suitable for weight management.

How to eat curd in a healthy way?

Incorporate curd into your diet by adding fruits or nuts for a nutritious snack, using it in smoothies, or substituting it for cream in recipes to reduce calorie intake.

Why avoid curd at night?

Eating curd at night might lead to mucus formation and could disrupt sleep for those susceptible to colds or respiratory issues. It's best consumed earlier in the day for optimal digestion and absorption.

Can curd help with weight loss?

Yes, curd can aid in weight loss due to its high protein content, which helps promote satiety and control hunger. Additionally, the probiotics in curd help maintain a healthy digestive system, supporting overall metabolism.

Is it safe to eat curd during a cold or in cold weather?

While curd is generally safe to consume during cold weather, people with a cold or cough should avoid eating it at night or in excessive amounts as it may worsen the symptoms for some individuals. It's best to consume it in moderation and preferably in warm dishes.

Is curd rich in protein?

Yes, curd is a good source of protein. It contains high-quality protein, which is beneficial for muscle repair, growth, and overall body functions. However, the protein content may vary depending on the type of curd (e.g., full-fat or low-fat).

Which is better, curd or yogurt?

Both curd and yogurt are similar, but yogurt is often considered better due to the specific bacterial cultures used in its production, which may provide additional probiotic benefits. Curd, however, can be a more accessible and homemade option, with similar health benefits when prepared with good quality milk. *Standard T&C Apply Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.