What are the benefits of mixing yogurt with fruits

Yogurt mixed with fruits is a nutritionally balanced way to supplement high-quality protein, vitamins, and minerals. The synergistic effect of probiotics in yogurt and dietary fiber in fruits can promote digestion and absorption, enhance immunity, and meet taste and health needs.

1. Promote digestion and absorption

Yogurt contains active probiotics such as lactic acid bacteria, which can regulate the balance of intestinal flora and improve gastrointestinal function. The dietary fiber in fruits can promote the proliferation of probiotics, and the combination of the two can accelerate food breakdown and alleviate bloating and constipation. For example, the pectin in bananas can form a protective gel with yogurt to delay gastric emptying.

2. Enhancing Nutritional Value

Vitamin C in fruits helps promote the absorption of calcium in yogurt, and the high-quality protein in yogurt can compensate for the problem of insufficient protein in some fruits. When blueberries are mixed with yogurt, the combination of anthocyanins and milk protein can enhance antioxidant activity and significantly improve nutrient utilization.

3. Enhance immune regulation

The immunoglobulin in yogurt and the polyphenolic substances in fruits work together to stimulate lymphocyte activity. For example, the tannic acid rich in strawberries, when combined with yogurt lactoferrin, can enhance the phagocytic ability of macrophages and have a certain preventive effect on seasonal influenza.

4. Control blood sugar fluctuations

Milk fat and protein in yogurt can slow down the release rate of fructose in fruits, avoiding rapid postprandial blood sugar elevation. When mixing apples with yogurt, the complex formed by pectin and milk fat can reduce the rate of sugar absorption, making it suitable for people with high blood sugar to consume in moderation.

5. Improve appetite and taste

The smooth texture of yogurt can neutralize the sourness of some fruits and increase palatability. The sweetness of tropical fruits such as mangoes and the slight acidity of yogurt form a layered flavor, which can reduce the intake of added sugars and meet the taste buds' needs, especially suitable for children and the elderly.

It is recommended to choose plain yogurt without added sugar and pair it with fresh seasonal fruits, avoiding the use of sugar stained or canned fruits. People with gastrointestinal sensitivity can gently heat and soften fruits before mixing them with yogurt. In winter, a small amount of cinnamon powder can be added to enhance the warming effect on the stomach. Note that yogurt should be consumed two hours apart from fruits such as persimmons that are high in tannic acid, and the daily intake should be controlled at 200-300 grams. Special groups such as diabetes patients need to monitor the changes in blood glucose, lactose intolerant people can choose lactose free yogurt instead.