Health Benefits of Adding Curd in Daily Diet
In almost every Indian household, a meal feels incomplete without a bowl of fresh curd, or “Dahi.” Remember when your mother used to feed you a spoonful of “Dahi-Cheeni” (curd and sugar) before an exam or a big interview? Do you think it is just a superstition for good luck?
No, it is not. Curd or dahi soothes the body and mind. At Eskag Sanjeevani Hospitals, traditional wisdom often holds the key to modern health.
While it tastes delicious, the curd’s benefits go far beyond just cooling your digestive system after a spicy meal.
As scientific content writers and healthcare professionals, we have checked the data, and the verdict is on point- Indian curd is a superfood. It contains essential nutrients, good bacteria, and proteins that your body craves.
If you have ever wondered why dieticians and doctors constantly recommend this dairy product, you are in the right place. Let’s dive deep into the science and practical reasons why curd benefits your health in ways you might not expect.
Key Takeaways:
- Curd/yoghurt is a natural probiotic. Curd helps in digestion and boosts overall immunity by balancing gut bacteria.
- Adding one bowl of curd (without sugar) to your diet can strengthen bones and improve digestion.
- Dietitians recommend curd as a dietary staple for managing weight, heart health, and even lactose sensitivity.
What Makes Indian Curd Special?
Before we list the benefits, let’s understand what you are actually eating. Curd is a dairy product made by coagulating milk in a process and this process is called curdling. The magic ingredient here is bacteria—the good kind.
Patients often ask us which bacteria are present in curd? The answer is Lactobacillus. This friendly bacterium converts the lactose in milk into lactic acid, which gives curd its thick texture and tangy taste.
Because of this fermentation process, the nutritional value of curd often surpasses that of the milk it was made from. It is richer in Vitamin B12, Calcium, Riboflavin, and Protein, making the curd benefits undeniable for people of all ages.
10 Health Benefits of Curd
1. A Natural Boost for Your Digestive System
The most immediate curd benefits are felt in your stomach. We treat many patients at Eskag Sanjeevani Hospitals for indigestion, bloating, and irregular bowel movements. Surprisingly, one of the first dietary changes we suggest is adding curd to their lunch.
The probiotics (live bacteria) in curd help maintain the balance of the gut microbiome. Think of your gut as a garden; probiotics are the gardeners that keep the bad bacteria away. The benefits of eating curd is smooth digestion and relief from constipation. The probiotics break down complex food particles, ensuring you absorb nutrients effectively without feeling heavy or bloated.
2. Stronger Immunity Against Infections
Did you know that nearly 70% of your immune system resides in your gut? A healthy gut means a strong defence system. One of the key curd benefits is its ability to boost immunity.
Good bacteria fight disease-causing pathogens in the intestinal tract. Regular consumption helps stimulate the white blood cells that fight infections. In a world where we are constantly exposed to viruses and bacteria, enjoying the curd benefits daily is a simple, tasty way to build a shield for your body.
3. The Ultimate Bone Builder
As we age, our bone density naturally decreases, leading to conditions like osteoporosis. This is a major concern for many of the elderly patients we see at Eskag Sanjeevani. One of the most vital curd benefits is its high calcium and phosphorus content.
Calcium is the building block of bones, and phosphorus works with calcium to maximise bone strength. Eating curd regularly can help maintain healthy teeth and bones. For those who don’t like drinking plain milk, the curd benefits offer a perfect alternative to ensure you aren’t skipping out on these essential minerals.
4. Weight Management and Metabolism
Obesity is a growing epidemic, and everyone is looking for a magic pill. While there is no magic pill, there is a magic bowl. One of the most sought-after curd benefits is its role in weight management.
Curd acts as a cortisol inhibitor. Cortisol is a stress hormone that often signals the body to store fat, especially around the belly. The calcium in curd helps prevent cortisol formation. Furthermore, because it is high in protein, it keeps you fuller for longer, reducing the urge to snack on junk food.
But timing matters. Patients frequently ask about the best time to eat curd for weight loss. Generally, having curd during breakfast or lunch is ideal. It boosts your metabolism early in the day. We advise avoiding it late at night if you are prone to a cold or cough, but for weight loss, daytime consumption increases the curd benefits.
5. A Solution for Lactose Intolerance
It sounds contradictory, doesn’t it? How can a dairy product help those who cannot digest dairy? This is where the fermentation process works its magic.
Many people have lactose intolerance and can’t digest milk because they lack the enzyme needed to break it down.
However, when we ask which bacteria are present in curd, we learn that Lactobacillus has already done the hard work. It breaks down the lactose into lactic acid. This means that many people who are lactose intolerant can safely enjoy curd benefits without the gas and stomach cramps associated with milk.
6. Heart Health and Cholesterol Control
Cardiovascular diseases like heart attack and stroke are leading health concerns. At Eskag Sanjeevani Hospitals, we emphasise diet as a crucial part of heart care. The benefits of eating curd extend to your heart health by preventing the thickening of carotid arteries.
According to current studies, consuming probiotics can help lower bad cholesterol (LDL) levels and potentially raise good cholesterol (HDL). By keeping your arteries clear and your blood pressure regulated (thanks to the magnesium and potassium it contains), the curd benefits play a protective role for your heart.
7. Glowing Skin and Healthy Hair
Health isn’t just about what happens inside; it’s also about how you look on the outside. The curd benefits for skin and hair are legendary. You don’t just have to eat it; you can apply it, too!
However, eating it provides internal hydration. The Vitamin E, zinc, and phosphorus in curd improve skin complexion and texture. For patients struggling with acne or dull skin, we often recommend looking at their gut health. A clean gut reflects in clear skin. The curd benefits include reducing dandruff and scalp fungal infections due to its anti-fungal properties.
8. Vaginal Health for Women
This is a sensitive topic, but a medically important one. Women are often prone to yeast infections (Candida). The curd benefits are particularly significant here. The Lactobacillus bacteria help restore the natural pH balance of the vagina, preventing the growth of yeast infections.
Including curd in the daily diet acts as a natural prophylactic. At Eskag Sanjeevani, our gynaecologists often highlight the benefits of eating curd for women with recurrent infections as a supportive dietary measure.
9. Managing Blood Sugar Levels
For our diabetic patients, finding safe foods is a challenge. Curd has a low Glycemic Index (GI), meaning it releases sugar slowly into the bloodstream. The high protein content also helps in slowing down the absorption of glucose.
Utilising curd benefits in a diabetic diet—perhaps in the form of unsweetened buttermilk or Raita—can help keep blood sugar spikes in check. It provides essential nutrients without the risks associated with high-carb foods.
10. Mood Enhancer and Stress Buster
The gut is often called the “second brain.” There is a direct link between your stomach and your mood. When your gut bacteria are happy, your brain produces more serotonin (the happy hormone).
One of the lesser-known curd benefits is its ability to reduce anxiety and stress. By reducing the stress hormone cortisol and improving gut health, a simple bowl of curd can actually help you feel calmer and more focused.
How to Maximise Curd Benefits in Your Diet?
Knowing the benefits is one thing; implementing them is another. To truly get the most out of these curd benefits, avoid buying highly processed, flavoured yoghurts loaded with sugar. The sugar cancels out many of the health advantages.
Instead, opt for fresh, homemade curd. If you are looking to shed pounds and wondering about the best time to eat curd for weight loss, try having a bowl of plain curd with a sprinkle of black pepper or roasted cumin seeds alongside your lunch. This aids digestion and metabolism simultaneously.
You can also add fruits, nuts, or flaxseeds to it. This not only enhances the taste but also adds fibre, further multiplying the curd’s benefits.
Conclusion
From strengthening your bones to protecting your heart and improving your skin, the curd benefits are extensive and scientifically backed. It is a simple, affordable, and delicious addition to your diet that offers high returns on your health.
If you have chronic digestive issues like gastritis, acidity, weight management, or dietary confusion, don’t guess. Let the experts guide you. Visit Eskag Sanjeevani Hospitals for a comprehensive consultation where we can tailor a lifestyle plan just for you.
According to Ayurveda and some modern observations, eating curd at night can increase mucus production, which might aggravate a cold or cough in prone individuals. However, for digestion, it is generally safe. If you want to maximise curd benefits without the risk of a cold, stick to lunch or an afternoon snack.
Usually, no. Curds available in the market often contain high amounts of sugar, artificial colours, and preservatives. These additives can negate the curd benefits.
While it isn’t a “cure” for severe infections, the benefits of eating curd include soothing the stomach lining and replenishing good bacteria lost during diarrhoea or after taking antibiotics. It is an excellent supportive food during recovery from stomach ailments.
There is a mild difference between curd and yogurt. Curd is made by curdling milk with natural acidic substances (like lemon or powder) and it contains a variety of lactic acid bacteria. Whereas, yoghurt is created by bacterial fermentation of milk using specific bacterial strains. Both offer similar curd benefits, but homemade curd is often fresher and free from preservatives.
The best time to have curd for weight loss is during the day, specifically at breakfast or after lunch. The protein helps keep you full, preventing overeating later in the day, while the calcium helps regulate cortisol levels to prevent fat storage.
Yes, we have a dedicated clinical nutrition and dietetics department.