10 Health Benefits of Curd – Nutrition Facts Calories Protein

Most of us (Indians) have been fed with sweet curd by our grandmas before we start anything new. Indians believe that this tradition brings good luck. One can’t say that this tradition actually brings any luck but one can definitely vouch for the benefits that curd could bring to our health.

People have a wrong notion that they could catch a cold if they consume curd during monsoon or winter season. But in actuality curd is the queen of dairy products.

In South India, the most common lunch consists of three courses such as sambar rice, rasam rice and curd rice respectively. People always end their meal with curd rice. In the northern parts of India also every meal is accompanied by a bowl of curd.

Culturally Indians are accustomed to curd. Aren’t you guys at least a little bit curious to know about the various goodness of curd? After all it has secured a permanent place in our meal routines.

EnglishCurd
HindiDahi
Tamil Thayir
TeluguPerugu
KannadaMosaru
MalayalamThayer
BengaliDoi
Gujarati/Marathi/Oriya/PunjabiDahi
TuluBenjana
KonkaniMenai/Dai/Dahin

Curd Benefits

Let us see some of the beneficial uses of curd.

Improves digestion

Curd is a very good probiotic. It contains live bacteria which helps in digestion. When someone has an upset stomach, elders in the house ask him/her to eat curd rice and not eat anything that has too much masala or oil in it.

This is because the beneficial bacteria present in curd are known to improve gut activity and treat an upset stomach. It is a very good soothing component for an inflamed stomach.

Curd has the ability to balance the acid levels in one’s stomach. This property of curd to manage the PH levels in one’s stomach is the perfect treatment for indigestion.

Curd is very easy to digest, so even lactose intolerant people can consume curd as lactose is broken down during the fermentation process.

Studies also suggest that curd helps absorb nutrients from other food items that we eat. And it is said that curd can also cure stomach infections like H.Pylori infection.

Boosting Immunity

Curd consists of vitamin, protein and lactobacillus which improves a person’s immunity. The live bacteria in curd is said to protect one’s intestine from germs that cause diseases.

A scientific study conducted by the University of Vienna states that consuming 200 grams of curd everyday can boost one’s immunity. Probiotics are said to increase the count of white blood cells which are very important to fight diseases.

The overall improvement in immunity helps a person easily fight day to day airborne diseases. Studies also suggest that if curd is consumed for a long period of time it helps with the increase in production of gamma interferon which in turn plays a role in various immune responses.

It is said that it also helps in the prevention of vaginal yeast infections in women. Research states that curd does not lose its natural properties even when it is heated along with herbs and flavours so as to make it into a curry.

Source: RuchisKitchen

Cardiovascular health

Due to the presence of probiotics in curd, it helps in the prevention and postponement of degeneration of the body. It also purifies one’s blood.

Consuming curd on a regular basis is said to reduce cholesterol levels thus reducing the chances of hypertension and higher blood pressure.

Intake of curd everyday is said to prevent the formation of cholesterol in one’s heart’s arterial region, which in turn prevents cardiac arrests. 

Strengthening bone and teeth

Like any other dairy product, curd contains calcium which plays a very important role in strengthening bones and teeth.

It is said that curd contains phosphorus that combines with calcium to promote the growth of healthy bones.

And strong bones prevent one from arthritis and osteoporosis. One serving of curd, that is, three quarters of a cup is said to have at least 275 mg of calcium.

Protecting vaginal health

Curd could be good particularly for women as it discourages the growth of vaginal yeast infections. The lactobacillus acidophilus found in curd is said to control infections in a vagina and produces hydrogen peroxide which kills the yeast. Curd balances out the vaginal PH and improves the health of the vagina. Basically, lactobacillus is a good bacteria present in curd that restores yeast balance in the vagina.Therefore, regular intake of curd might be really good for women. But to see good results, one must consume good quality curd on a regular basis.

Skin scalp and hair care

Curd contains minerals like phosphorus, zinc and vitamin E, all of which can play a very important role in improving the texture of one’s skin. For people who have dry skin, curd could be the most efficient cure.

Curd’s natural moisturizing effect can easily cure dry skin breakages. Quite some people suffer from acne breakouts due to gastrointestinal problems, which can easily be cured by the regular consumption of curd.

Curd can be used as a very good face pack as it exfoliates and clears off all dead cells and blemishes. It can act as a bleach when applied as a face pack. It can also be used as a very important home remedy to get healthy and shiny hair.

I am pretty sure all of you have used different types of remedy to treat dandruff. Dandruff is nothing but a fungal infection which can be easily cured by applying curd based hair packs as curd contains lactic acid which in turn an antifungal property.

Premature wrinkles can be prevented from showing by applying curd face packs as curd contains antioxidants.It is a natural remedy to treat persistent dark spots on one’s skin.

Lowering high blood pressure and blood sugar

Due to the presence of very low sodium, curd can be safely consumed by people with high blood pressure.

A research done by the American Heart Association proved that people who consumed non-fat curd on a regular basis were 31% less likely to develop high blood pressure than others.

The presence of proteins along with nutrients like potassium and magnesium help in lowering high blood pressure and helps promote a very healthy heart.Consuming curd inhibits ACE (Angiotensin Converting Enzyme) which results in anti-hypertension.

Therefore, it can also lower the risk of hypertension. The easily digestible proteins in curd help in controlling blood sugar levels. So natural yogurt is very good for people with diabetes. 

Reduction of anxiety and stress

It is difficult to not feel anxious and stressed living in a highly competitive world. Adding a cup of diet in one’s diet everyday can help in reducing anxiety and stress.

According to research curd offers relaxation and emotional balance to the brain. According to a study conducted by UCLA’s School of Medicine, consuming curd can help in lowering the speed of brain activity which is related to emotions and pain.

Role in losing weight

Accumulation of Cortisol can lead to obesity. But the presence of Calcium in curd can help prevent the formation of Cortisol in one’s body.

Around 500 grams of curd per day can provide the necessary amount of calcium for a person which can in turn inhibit the formation of Cortisol in one’s body and hence can prohibit weight gain.

Curd also contain Conjugated Linoleic Acid (CLA) which controls fat gain in one’s body.

Indian Curd Nutrition Facts

Curd is even more a strong than a fluid item. A basic aspect of the dry matter of curd is included proteins, however it likewise contains carbohydrates, fats and minerals. There is a lot of water (78-82%) in curd, bound with proteins.

Cow Curd Nutritional Value

Here we listed the Cow curd Nutrition Value with amount per 100 g

Calories61 KCal
Fat3.3 g
Water81%
Carbohydrates4.7 g
Protein3.5 g
Calcium138 mg
Fiber0 g

Buffalo Curd Nutrition Chart

Here Indian Buffalo Curd Nutrition Value for a Serving Size of 1 cup (244g)

Calories 236.7
Fat16.8 g
Cholesterol 46.4 mg
Sodium126.9 mg
Potassium434.3 mg
Carbohydrates12.6 g
Protein9.2 g
Vitamin A 129.3μg
Vitamin B6 0.1mg
Vitamin B120.9μg
Vitamin C5.6 mg
Calcium 412.4 mg
Iron 0.3 mg
Magnesium 5.6 mg
Phosphorus285.5 mg

Calories in Curd

A cup or 128 grams of fat-free fat curd contains 100 calories though milk has 90 calories and yet, curd gives more protein than milk which is 11 grams when contrasted with milk that is 9 grams.

One cup of home made curd made with cow’s milk has 142 calories.

100 grams of plain, unflavored, entire milk curd has 61 calories.

Protein in Curd

Curd has a high protein substance of around 10-12 grams relying upon the sort of curd. A protein-rich eating regimen is essential for our body for development and improvement.

At times, commercially sold curds have a high protein content in contrast with natively constructed curd due to addition of dry milk during curd preparing.

It Mainly helps in weight loss and maintaining blood pressure.

How to have curd in right way?

Most of us love curd. And why not? It is cooling, soothing, nutritious and light. It is one of the best comfort foods. But there are different ways in which we can consume curd.

i) The most traditional way is to add curd to rice and pair it with a tinge of mango pickle. People who like sweet fruity flavors could mix with pomegranate seeds with curd rice.

ii) A cucumber-curd salad is a very fulfilling snack. Cucumber must be cut to pieces and put in a bowl. To which curd must be added along with a little bit of salt and pepper powder.

Source: My Food Story

iii) When curd is added to smoothies it really brings an amazing flavour. Mango and curd makes an amazing smoothie.

iv) Gram flour, curd and squeezed lemon juice mixed together can work as a really good face pack which works as a very good exfoliator.

v)  To get shiny and healthy hair, a hair mask of curd and squeezed lemon juice can do wonders.

vi) Extremely delicious Dahi Vada can be made by soaking vadas in a bowl of curd. Enough salt and pepper powder also can be added to the bowl. After letting the vadas and curd sit for one hour, the dish can be served. It is also called as ‘Thayir vada’ or ‘Thayir Vadai’.

Top 5 Curd Recipes

The popular recipes for curd is having it after the meals for good digestion. Some people might prefer as curd rice and their several dished Iyengar curd rice, kerala style, andhra style

Curd Rice

Source: HerZindagi

Curd rice is also known as Thayir sadam or daddojanam or Bagala bath makes a great summer food.

Dahi Vada

One of the Favorite dish for Vada Lovers. Not only sambar, curd also a perfect jodi for Vada. If you have chance to visit South India, don’t forget to taste it.

Raita

You can make raita with curd. The consistency is slightly less thick than curd as you mix it well and can even dilute it with water. you can add finely chopped tomatoes, onions and cucumbers. If you feel onion cost is heavy, just try cucumber. Even many star hotels using cucumbers only.

Frozen Yogurt

Generally called a substitute of a frozen yogurt, many weight watchers pick it as it is less stuffing and has comparative consistency as frozen yogurt. In spite of the fact that there are a few solidified yogurt parlors nowadays, you can even make it at home.

Butter Milk

Buttermilk is always everyone’s favorite. Especially in summers, it is good for health by reducing heat in your body. By adding some herbs and spice will give more benefits.

Curd Frequently Asked Questions

Is Curd and Yogurt are same?

Curd is made by curdling milk with edible acidic substance like lemon juice, vinegar. Yogurt is created by bacterial fermentation of milk.

Can we eat curd at night ?

Ayurveda explains curd consumption at night is not good as it leads to mucus development.

Can we drink water after eating curd?

Studies suggest to maintain some gap after your meals as this helps in absorption of essential nutrients too.

Can I eat curd empty stomach?

Eating yogurt or fermented milk products on an empty stomach forms hydrochloric acid.

Can we eat curd during periods ?

Curd contains calcium. So it helps in relaxing your muscles and effective in reducing painful menstrual cramps.

Can we eat Curd with or after fish ?

Dairy is derived from animal milk. So, it’s usually avoided from being paired with non-veg items including meats and fish.

Can we eat egg and curd together ?

No. As per Ayurveda Medicine system we should not take egg with curd

Can we eat curd during cold / fever / dengue / typhoid ?

No. Curd is a heat product. So during cold, fever, dengue, typhoid it’s hard to digest.

Can curd be given to babies ?

From Age 1 babies we can give curd. But should avoid in night times and also babies affected by cold or fever.

Can curd cause gas ?

No. Because, Curds carry good bacteria which helps your intestines process food better.

Is Curd good for Dogs ?

Curd with active bacteria can act as a probiotic and are good for dog’s digestive system.

Can I eat curd during pregnancy ?

Yes. But as per Ayurveda Medicine system better to curd on Day time. Not advisable on Late Evening

Can we eat banana and curd together ?

Banana is a great fruit to have in combination with milk but not curd. Take it at least 2 hours after having your banana.

Can I eat curd in Keto diet ?

Yes. Curd contain some carbs, they can still be included in a ketogenic lifestyle.

What acid is present in Curd ?

The curd is produced due to the presence of reaction between lactic acid bacteria and the milk protein casein.

Is curd good for weight loss ?

Yes. Dahi helps in losing weight due to the high amount of calcium present in it

Is Curd good for health ?

Eating curd everyday will help in reducing cholesterol levels, thus lowers the risk of high blood pressure and hypertension.

Is curd good for acidity ?

Curd has a definite role in controlling acidity. It is a natural antacid like milk and buttermilk.

Which bacteria is present in Indian Curd ?

Curd may contain a wide variety of bacteria like Lactobacillus acidophilus, Lactococcus lactis etc

How many calories in curd ?

1 cup of Curd contains 210 Calories

How much protein in curd ?

1 cup of curd contains 24.68g protein

Is Curd good for diabetes ?

Yes. But diabetes need to choose the low-fat variety of curd.

How to make curd sour ?

If the curd is not transferred to a cool place, then it turns sour because the bacteria continue to multiply and produce more lactic acid inside the milk.

How to make thick / set curd ?

Use good quality Milk. Heat it Longer. Half a litre milk, 1- 2 teaspoons of curd fine. Once the curd is set, refrigerate the curd.

Does Curd increase weight or fat ?

Being a very rich source of calcium, curd helps in keeping BMI at healthy levels and body weight in check.

Does Curd cause acne ?

No. Curd or Dahi not associated with acne

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