Yogurt is more than just a delicious snack; it has great health benefits and is one of the most versatile foods available. Eating yogurt is a great way to stay healthy. It’s a rich source of protein, containing around 10 to 14 grams of protein per 8 ounces, which amounts to 15-20% of the daily protein requirement for most men. It’s an excellent source of calcium; an 8-ounce serving of most yogurts provides 30 percent of the adult RDA for calcium, and only has about 150 calories per cup.

Healthy micro-organisms reside in the colon and these bacteria contribute to your well-being. One strain of these healthy microbes, lacto bacteria, is present in live-active cultured yogurt. It digests the milk sugar in dairy products, lessening problems with lactose intolerance. Lacto bacteria also help with the absorption of valuable nutrients; these microscopic bugs even produce B vitamins and vitamin K. The cultures in yogurt help boost the immune system by fostering a healthy colon, lowering the chance of colon diseases and preventing stomach infections. A few studies have even shown that the live-active cultures in yogurt may also lower blood cholesterol and triglyceride levels.

But there are so many brands available, how do you know which to buy? The best nutritional value is plain yogurt, which has only two ingredients: live cultures and milk (whole milk, low-fat, or skim — the lower fat varieties are better if you’re trying to lower your cholesterol or lose weight). More ingredients means more calories and less yogurt nutrition. Avoid highly-sweetened containers of yogurt and yogurts that are pasteurized after the healthy organisms were added, which can lessen the health benefits of the yogurt. Pasteurization deactivates the lactose and kills the live cultures, negating two great health benefits of yogurt.

If you are not a fan of yogurt because of the texture or flavor, try these tips to slide yogurt into your everyday diet:
- Replace mayonnaise and salad dressings with plain yogurt.
- Replace ice cream and milk shakes with frozen yogurt and mixed fruit yogurt smoothie.
- Substitute yogurt for sour-cream in dips.
- Try using yogurt cheese instead of cream cheese.
- Use to marinate meat and poultry.

You’re only as strong as your gut, so start getting healthy and fight the germs from the inside out.

Next month’s super food topic is the good old garden tomato, a.k.a. the love apple.