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 Benefits of Curd

  Last Updated : Nov 03,2018






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11 Amazing Benefits of Curd, Yoghurt

Curd is one of those awesome ingredients that are not just tasty but healthy too, so you can go ahead and have a cupful without any guilt, unless your physician has specifically advised you not to have it for some reason. In our Indian food culture, curd or yogurt has carved a special place for itself. No Indian meal is complete without a cup of curd and rice. It is highly versatile and is one of the most therapeutic foods. Let’s tell you more about the wonderful effects of curd so that you will appreciate every spoonful from now on…

1. Probiotic : Curd or Yoghurt is lactic fermentation of milk. Micro-organisms responsible for fermenting milk are now known as “Probiotics”. Probiotics are live microorganisms or bacteria that are similar to beneficial microorganisms found in the human gut. They are also called "friendly bacteria" or "good bacteria.”

2. Benefits of Curd in Digestion : It has very good bacteria that aid digestion in the gut. To further improve the digestive ability of curds, several commercial brands have probiotics added to their curd. So, if you are buying curds, look for a good brand of probiotic curds, to experience its additional benefits. Does homemade curd have these beneficial bacteria or not? Well, they do. However, homemade curd is not a standardized product. So, the strength or let’s say ‘population’ of bacteria differs from batch to batch and depending on the sample too. It is likely that some batches of curd have more bacteria and some have less. Add to this the fact that a lot of bacteria die before they reach the intestine, and we can never be sure whether the probiotic benefit is there or not. In commercial brands that are labeled specifically as probiotic, the strength of bacteria is high, so at least some of it is likely to reach the gut. Check out our recipe for Homemade Curd

3. Builds Immunity : Probiotics are also considered to be powerful immunity-builders and their presence makes curds one of the most important immunity-booster food (1). Long term consumption of yoghurt is associated with increased production of gamma interferon that plays a role in various immune responses (2). Therefore, curd consumption is considered good for building immunity.

4. Benefits of Curd in Diarrhea : Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Consuming yoghurt reduces the frequency of diarrhea and other side effects of diarrhea – abdominal distress, stomach pain and flatulence (3).

5. Helps in Weight Reduction : Curds contain CLA (Conjugated Linoleic Acid) which has many functions in the body of which is controlling the body’s fat gain (4). Substituting yoghurt for other foods while following a low calorie diet can significantly promote fat loss and reduce abdominal fat (5). If you are on low fat diet then try making Low Fat Curds at home with our recipe.

6. Strengthens Bones : Curd is loaded with calcium, 1 cup of curd provides 70% of the Recommended Daily Allowance of Calcium. Curd promotes strong bones, due to the presence of calcium as well as of vitamin D, which help in bone formation. It is also rich in Phosphorus and gives 43.3% of the Recommended Daily Allowance. Phosphate is also involved in the maintenance of healthy bones.

7. Good Quality Protein : Apart from these benefits, curd is one of the richest source of protein, calcium and minerals. It also serves as a very good medicine, it has an enzyme that keeps the body cool, and it is also a good healer. It is also an excellent source of protein for vegetarians. 1 cup of curd gives about 14% of the daily requirement of protein to a reference man weighing 60 kgs.

8. Curd is good for your heart : Curd with the help of probiotics is very helpful for heart ailments, for senile state in preventing and delaying degeneration of body, purifies blood, keeps digestive system healthy. A study found that daily consumption of curd reduces the cholesterol levels in hypercholesterolemic people and has the potential of reducing the risk of coronary heart disease by 6% to 10%. (6).

9. Benefits of Curd in High Blood Pressure : Being low in sodium, it is safe to be eaten by individuals with high blood pressure. Consuming yoghurt inhibits ACE (Angiotensin Converting Enzyme) activity which has an antihypertensive effect (7).

10. Curd Benefits Brain Function : Altering the gut bacteria by consuming probiotics as in curd enhances the brain function. Animal studies have shown that probiotics have a beneficial effect on the brain activity in stress conditions (8). A study conducted on females found that consuming fermented milk products with probiotics affects that brain regions which control emotion and sensation (9).

11. Reduced Cancer Risk : High intakes of yoghurt is significantly associated with decreased colorectal cancer risk (10). Therefore, it is suggested to include yoghurt in your daily diet to prevent colorectal cancer.

 

Nutritional Information for 1 Cup Curd
One Cup of Curd is 200 grams.
RDA stands for Recommended Daily Allowance.

234 Calories
8.6 grams of Protein
10 grams of Carbs
13 grams of Fat

420 mg of Calcium (Ca) = 70% of RDA (about 600 mg)

260 mg of Phosphorus (P) = 43.33% of RDA (about 600 mg)

0.2 mg of Vitamin B2, Riboflavin = 18.18% of RDA (about 1.1 mg)

38 mg of Magnesium (Mg) = 10.85% of RDA (about 350 mg)

32 mg of Cholesterol = 8.0% of RDA (about 400 mg)

320 mcg of Vitamin A = 6.66 % of RDA (about 4800 mcg)

0.08 mg of Vitamin B1, Thiamine = 6.66% of RDA (about 1.2 to 1.5 mg)

11.2 mcg of Folic Acid = 5.60% of RDA (about 200 mcg)

180 mg of Potassium (K) = 3.82% of RDA (about 4,700 mg)

38 mg of Sodium (Na) = 1.99% of RDA (about 1902 mg)

0.4 mg of Iron (Fe) = 1.90% of RDA (about 21 mg)

0.2 mg of Vitamin B3, Niacin = 1.66% of RDA (about 12 mg)

Nutritional-Information-for-1-Cup-Curd

Add Benefits of Curd to Your Diet…

Almost everything about curd is good for you, and it is something you should try and include in your everyday diet. And that’s not a difficult deal, because it’s so tasty too!

Add a tangy touch to your chutneys or spreads by incorporating dahi in it. Do try our recipe for Dahiwali Pudina ki Chutney a perfect mixture of spices with curd.

You can add curds in your diet in the form of salad dressings like the ones we have tried in Cabbage and Grapes Salad in A Basil Curd Dressing and Chick Pea Salad with Minty Curd Dressing

Here I share with you the delectable curds recipes, some healthy recipes like Flax Seeds with CurdOnion Raita, Burhani Raita so you can fully enjoy the benefits of curds.

Happy Cooking!



benefits of curd

In South India, the Kheer and mithai are served at the start of a meal. It is the Curd Rice that comes at the end, as a flavourful and soothing finish to a traditional spread. At the same time, it is also a comforting one-dish meal that is satiating and refreshing, with its cool flavour and homely aroma. Many people consider Curd Rice to be the best dish to carry along to school, work or travel. Easy to make, this wholesome dish is made by mixing rice with curds and tempering it with mustard and green chillies. Allow the rice to cool slightly before adding the curds, to avoid the curds from splitting. Plain curd rice can be had accompanied with Lemon Pickle or Mango Pickle .
Do away with the notion that low-fat is always better than full-fat! The fact is that full-fat curd, made by fermenting milk, is far healthier than low-fat curd. It has an ample dose of good protein, which is especially good for vegetarians. Add to this calcium, magnesium, potassium, vitamins B2 and B12, and you get nothing short of a treasure-trove of nutrients. With a dash of unsweetened cocoa powder and organic honey, chilled full-fat curds transforms into a super-duper snack. Honey, which is always better than sugar, gives the curds a very pleasant sweetness. Apart from being an excellent food for athletes, Curd with Honey and Cocoa Powder is also an apt snack for weight loss, as it keeps you full with good fats instead of bad fats like in French Fries! Indulge in a treat that is so tasty that you almost forget it is so good for you! Other good dips and snacks to have are Homemade Peanut Butter , Broccoli-and Bajra Snack , Flax Seeds with Curd and Honey and Homemade Almond Butter .
3.  
 by Tarla Dalal
This is a must-know, must-try recipe even for those who have just started out on the path of cooking! Onion Raita, a delectable combination of onions and curds spiced gently with green chillies and cumin seeds powder, is a fabulous combination for just about any Indian dish, be it a pulao , biryani or paratha . It is an easy but peppy accompaniment that lifts the mood of any meal. You can also try other raita recipes like Palak Raita and Boondi and Pomegranate Raita .
4.  
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
Crunchy, munchy, super tasty, this Sprouted Fruit and Bean Salad with Curd Dressing is a fabulous recipe with an exotic taste! An assortment of sprouts coupled with tangy oranges and crunchy apples brings a range of textures and flavours to your salad bowl, boosted further by the creamy, honey-laced curd dressing. A dash of mint in the dressing improves the aroma and taste of the salad further. This super tasty salad is also a healthy boon! Sprouting increases the B-complex vitamins in the beans, giving you the protein required for collagen formation. This keeps your skin free of blemishes and wrinkles, while the vitamin rich fruits fresh up your skin give it a healthy shine. For more sprouts based recipes, try Sprouts Misal and Sprouts Tikki .
Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders. The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the remaining ingredients – but it tastes special. It tastes best when served chill. Try other raitas like the Mooli and Fruit Raita and the Onion Raita .
Traditional South Indian fare, and a favourite especially with tamil brahmins, the carrot, cucumber and curd rice is a frequent choice for the ‘tiffin box’! It is really a refreshing dish to prepare on hot summer days to complement a meal of roti and subzi. You will be surprised to see the value-add that the simple tempering imparts to this easy preparation. It can be had chilled at home, or packed in a box for lunch . Also do try other exciting South Indian rice dishes like Bisi Bele Bhaat , Chitrana Rice and Sundal Rice .
A refreshing twist to the traditional Baingan Bharta that is sure to surprise you pleasantly! Here, the roasted eggplants are blended with curds and a couple of flavour-givers like green chillies and coriander, and then chilled, to make a delectable dish that will tickle your taste buds. Chilling helps to enhance the flavour of the Baingan Bharta with Curds and also gives it a nice, refreshing mouth-feel that makes it an apt edition to a summer’s day menu. The best part about this recipe is that it is oh-so-easy to make and uses very common ingredients, so you can conjure it up on any day you wish to. Serve this as a side dish to the main course or enjoy as an accompaniment to your favourite rotis or parathas .
9.  
 by Tarla Dalal
Who can resist a bowlful of cool curd rice on a hot summer’s day? And if you suffer from acidity, then this soothing bowlful is more than tasty – it is nothing short of ambrosia for you! When reinforced with carrots and cucumber, the curd rice gets all the more pleasing for your stomach and taste buds because cucumber is considered one of the best vegetables for combating acidity. You will notice that the proportion of alkaline veggies is much more than the amount of rice in this Cucumber and Carrot Curd Rice, which is a wonderful step to avoid and alleviate Acidity .
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to optimise the digestive process. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. So is honey, which also gives this recipe a soft and sweet flavour. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together.
11.  
 by Tarla Dalal
Just what you need to make a plate of crispies super special! The Herbed Curd Dip, made with parsley, curds and cream is a very vibrant and versatile accompaniment for almost all kinds of Finger Foods ranging from crackers and chips to Nachos too. A dash of pepper further ramps up the flavor and aroma of this dip, making it appeal to all, young and old.
This is a totally fab way to include flax seeds in your diet. Flax seeds are rich in omega-3 fatty acids, which help stabilize cell walls and reduce inflammation. They also contain a unique blend of soluble fibre, which binds with food to optimise the digestive process. However, most people are at a loss how to include this wonder ingredient in their diet! Flax seed with curd is one of the easiest methods to do so. Just mix powdered flax seeds with curd, and enjoy it as a snack any time of the day. Curds is also rich in good fats and proteins, calcium and vitamin D, and it helps in digestion too. So, this magical combination is a wonderful asset for weight-watchers and endurance athletes.
13.  
 by Tarla Dalal
Here is a low-cal snack that will beat chips and dips hands down! Your friends and you are sure to devour cucumber and carrot strips with a new-found fervor when served with this crunchy, creamy Veggie Curd Dip. Hung curds give the dip a smooth and creamy texture while the veggies give it a nice crunch, and green chillies impart the desired spiciness. A perfect dip to serve at a garden party too! Enjoy the dip with Mixed Vegetable Crudites , Baked Oats Puri , Chick Pea and Mint Waffle , Methi Crispies, Healthy Methi Crispies or Spicy Spinach Dumplings .
14.  
 by Tarla Dalal
Fresh out of the garden, that is how this dip feels! The Radish, Cucumber and Curd Dip comprises refreshing salad veggies with curd and fresh cream for richness and green chillies for flavour. Chill and serve this dip with freshly-sliced crunchy veggies.
Iron-rich baby spinach is teamed with apples for extra crunch and a little sweetness, in this simple but awesome salad. Drowned in a tongue-tickling Curd Lemon Dressing, the duo transforms into an exotic delicacy. The dressing is bursting with tangy and herby notes, which are accentuated by the exciting crunch of celery. Laced with vitamin C from lemon, the iron in baby spinach is absorbed better, thereby boosting the nutritional value of this salad. Brimming with antioxidants , this salad does wonders for your skin too. Rich in protein , iron and fibre , sunflower seeds are a healthy addition to this salad. Easy to make but super tasty and amazingly healthy, this Baby Spinach and Apple Salad in Curd Lemon Dressing is a must-try. Have a go at more such healthy salad recipes like Three Bean Salad or Oriental Stir fry .
When you think of stuffed capsicum, the first dish that comes to mind is fat-laden bhajiyas of capsicum filled up with starchy potatoes! You will lose the taste for that after you try this flavourful Stuffed Capsicum with Curds, Cucumber and Penne salad. This unusual but elegant salad is rich in vitamin A which is an essential nutrient in this hurried lifestyle to keep stress away. The curd and penne stuffing make this elegant salad hard to resist.
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