Dairy products, including yogurt, are an excellent source of vitamin B12 and daily intake can help to meet the recommendation of 3.0 µg in order to prevent vitamin B12 deficiency, which is associated with serious health problems.

Foods of animal origin, such as meat, poultry, fish, seafood, eggs and milk contain lots of vitamin B_12, essential for our neurological functions and growth of red blood cells. Many people suffer from a vitamin B₁₂ deficiency, which is related to neurological and cognitive deficits, stunted growth, congenital malformations and anemia. Vegans, developing countries, pregnant women and older adults show more risk of a deficiency.

Milk and yogurt: essential sources of vitamin B12

The absorption of vitamin B₁₂ from eggs is less than 9%, whereas meat, poultry and fish demonstrate an absorption between 42% and 61%. Milk products, such as yogurt, have the highest absorption of vitamin B_12, between 51% and 79%. Vitamin B₁₂ in milk is also considered to be more bioavailable and better absorbed compared to vitamin supplements.

Numerous studies show a positive correlation between milk product consumption, especially milk consumption, and vitamin B12 intake and blood levels. This research indicate that the form of cobalamin found in milk and yogurt appears to be highly bioavailable. Consequently, milk and yogurt are an excellent food source of vitamin B12, and daily consumption can aid in the prevention of deficiencies.

Source: Gille D. et al., Nutrition Reviews, January 2015, Vol 73 (2), pg. 106-115

Yogurt is a relatively recent addidtion to the UK diet. As a nutrient-dense food and fermented milk product, yogurt contributes to meet daily micronutrient recommendations and to reduce possible health risks in vulnerable groups.

This study focuses on yogurt consumption and recommendations in the UK and how frequent intake may improve health benefits. The nutritional content of yogurt is determined by added ingredients and production methods. Yogurt is an important source of high-quality proteins and bioavailable calcium, it provides up to 4% of minerals, such as iodine, and vitamins (B2 and B12) in adults and children.

Recent research found that UK children (< 3 years) have the highest yogurt intake (46,7g/day), while adolescents consumed the least (21g/day). Low-fat yogurt is most commonly consumed. One serving of 125g yogurt a day increases the intake of calcium and iodine above recommendations and boosts zinc intakes.

Preventive effects of yogurt

Calcium, proteins and minerals in yogurt improve bone mineral density and the prevention of hip fractures in elderly. Fortification of yogurt with vitamin D reduces the levels of parathyroid hormones and bone resorption markers. Secondly, regular consumers of low-fat yogurt show a 31% reduced risk for high blood pressure and prevent hypertension, both related to cardiovascular disease.

According to the EPIC survey, frequent yogurt consumption is also associated with a 28% lower risk for type 2 diabetes, because of probiotic bacteria in yogurt and vitamin K associated with fermentation. Low-fat yogurt also positively influences weight changes with a suppressive effect on appetite. Lastly, live yogurt is well tolerated by people with lactose intolerance, due to a low lactose level and the gut effects of yogurt cultures.

Source: Ruxton, C. et al., NDHmag.com, April 2015, Issue 103, pp. 25-28.

We shared with you some idea from Gregory Miller, PhD, to make yogurt even more appealing to teens.

Yogurt with cereal or in a smoothie is a quick and easy way to give teens the nutrient boost that can be helpful  in the morning. A parent or teen can whip up a berry smoothie in 5 minutes, using low-fat blueberry yogurt.

Curator: Gregory Miller, PhD

American researchers suggest that dairy consumption has a more positive effect on insulin sensitivity and pancreatic beta-cell function in men and women at risk of Type 2 Diabetes, compared to sugar-sweetened products.

A randomized controlled trial examined the metabolic effects of substituting a dairy beverage (474ml/day of 2% fat milk) and a dairy food (170g/day low-fat yogurt with no added sugar) for a sugar-sweetened beverage (710ml/day of non-diet soda) and a sugar-sweetened non-dairy-food (108g/day of non-dairy pudding) in men and women at risk of development of Type 2 Diabetes and habitual consumers of high-sugar beverages..

Insulinotropic properties of yogurt?