Natural yoghurt - Fitness Foods for women - Women's Health & Fitness

4. Natural yoghurt

One in two women over the age of 60 in Australia will fracture a bone due to osteoporosis. While exercise is critical to maintaining bone health, too much exercise may play havoc with hormone levels in some women.

For example, low oestrogen levels have been associated with low bone density in women. Female athletes who suffer amenorrhea (absent menstrual periods) from their high-intensity training regimes have a higher risk of stress fractures.

Getting enough calcium is crucial to preventing osteoporosis, and yoghurt is an excellent source of calcium. Yoghurt also contains vitamin B12, which can help prevent fatigue. Vitamin B12 is only found in meat and animal products, and a deficiency can lead to a type of anaemia.

Sports dietitians recommend yoghurt as the perfect recovery food for athletes as it is easy to consume and contains carbohydrates, which promote glycogen replenishment, and protein, which aids muscle recovery.
In addition, yoghurts contain active cultures called probiotics that are beneficial to immune function.
Diet tip: Grate cucumber and garlic into plain yoghurt for a delicious dip.