Curd, also known as dahi in India, is a dairy product made from cow or buffalo milk. Both types are slightly different in nutritional value from each other but have more health benefits in the same way. Curd is rich in probiotics, calcium, protein, and many other nutrients. These nutrients make curd a versatile food that can offer many health benefits. Because of its taste and health benefits, curd has become a popular food in the Indian subcontinent. So, here you can dive into more info about the benefits of curd.

Potential health benefits of curd

Good source of protein, calcium, and other nutrients

Curd is rich in protein, calcium, vitamins, and many other nutrients.


Curd is totally made from milk, which is a major source of calcium. Calcium is most important for your bones and teeth. It is also important for blood clotting, nerve functions, and muscle functions.


Curd contains protein that is helpful for the growth and repair of your body tissues. Protein is also beneficial for maintaining your muscles, skin, hair, and nails.

Other nutrients

Not only that, curd contains many other nutrients, such as vitamin B12, vitamin D, and phosphorus. Vitamin B12 has an important role in the formation of red blood cells in your body. Vitamin D helps to absorb calcium. Also, phosphorus helps to keep your bones and teeth healthy and bodies metabolism.

Similarly, curd contains nutrients such as vitamin B2, vitamin B5, and iodine.

Improves digestion and bowel regularity

Curd is an excellent probiotic and helps improve your digestion and bowel hygiene.

Probiotics are beneficial bacteria that live in your gut, and they will help to balance gut microflora. When you eat curd, the probiotics in it help to improve digestion by breaking down food and absorbing nutrients more efficiently. Probiotics also have the effect of keeping your stools soft and preventing constipation.

The Lactobacillus and Bifidobacterium probiotics contained in curd can help to improve digestion by breaking down lactose and other sugars. It also helps to prevent the growth of harmful bacteria in your gut and which will prevent causing digestive problems such as diarrhea and bloating.

If you are facing a lactose intolerance problem, you can try to eat curd by increasing it step by step to relieve the discomfort.

Helps to strengthen the immune system

The Lactobacillus and Bifidobacterium in curd can help to strengthen your immune system by increasing the production of white blood cells. The white blood cells are liable for fighting off infections and diseases. They can also help reduce inflammation in the gut, which is essential for maintaining a healthy immune system.

Additionally, the probiotics in curd can help boost antibody production. Antibodies are the type of unique proteins that help to fight against infections and diseases. Also, probiotics help fight against viral infections by promoting interferon production.


Helps to lower blood pressure

Curd helps lower blood pressure by providing nutrients necessary for maintaining healthy blood vessels and the heart.

The first one is curd providing calcium. Calcium is vital for maintaining healthy blood vessels and a healthy heart. Many studies have shown that people who consume more calcium tend to have lower blood pressure.

Probiotics also help improve the function of the endothelial cells that line the blood vessels. It is essential for maintaining healthy blood pressure.

Additionally, the curd is also a good source of potassium. Potassium is an essential mineral that helps to counteract the effects of sodium in the body. High sodium intake can increase blood pressure. So, getting enough potassium in the diet can help to lower blood pressure.

Helps in weight loss

Protein in curd makes a fullness feeling more than carbohydrates or fats. It means that this fullness feeling can reduce your appetite. This can help to reduce the overall calorie intake and promote weight loss.

Calcium is also known to play a role in weight loss. Studies have shown that people who consume more calcium tend to have a lower body mass index (BMI) and a smaller waist circumference. Calcium helps to reduce the activity of certain enzymes that promote fat storage in the body.

Additionally, the probiotics in curd also help in weight loss. It may help reduce fat absorption from the gut, which can lead to weight loss.

Improves bone density and overall bone health

Curd contains calcium, vitamin D, and other essential nutrients. It helps in improving bone density and overall bone health.

Everyone knows calcium is the most important nutrient for maintaining strong bones and teeth. Curd is a good source of calcium, which helps improve bone density.

Vitamin D is also essential for bone health. It helps the body absorb calcium and build strong bones. Curd is a good source of vitamin D, which helps improve bone density and health.

Curd also contains other essential nutrients like phosphorus, magnesium, and zinc. These nutrients are also vital for building and maintaining bones and teeth. They are also required for proper functioning enzymes and hormones involved in bone metabolism.

Have anti-inflammatory properties

Probiotics such as Lactobacillus and Bifidobacterium in milk have anti-inflammatory effects throughout the body.

In addition to probiotics, curd also contains other nutrients that have anti-inflammatory properties. These include omega-3 fatty acids, which have anti-inflammatory effects. It helps reduce the risk of chronic diseases like heart disease and cancer. Curd also contains vitamin K2, which has anti-inflammatory properties.

Helps to improve skin health

Curd helps to improve skin health by providing essential nutrients, as well as by acting as a probiotic.

Curd is a good source of essential nutrients like protein, calcium, and vitamin A, which are necessary for maintaining healthy skin. Protein is vital for building and repairing skin. Calcium is essential for maintaining strong and healthy bones and supporting skin health. Vitamin A is necessary for maintaining the integrity of the skin barrier. It helps reduce signs of aging like wrinkles and fine lines.

Probiotics in curd also help improve the skin barrier function, thus reducing the risk of skin irritation and inflammation. They can also help reduce acne formation by regulating sebum production in the skin.

Reduces the risk of certain types of cancer

Curd help reduces the risk of certain types of cancer by providing a source of essential nutrients and acting as a probiotic.

Probiotics in milk can help reduce the risk of certain cancers by boosting the immune system and reducing inflammation in the gut. Probiotics can prevent the growth of harmful bacteria in the gut that can cause cancer. Studies have shown that probiotics can help reduce the risk of colon, stomach, and breast cancer.

Cup of curd

Improves brain function

Curd is a good source of omega-3 fatty acids essential for maintaining brain function. Omega-3 fatty acids have anti-inflammatory properties, help improve cognitive function, and reduce the risk of cognitive decline and dementia.

Probiotics in curd also help improve brain function by reducing inflammation in the body, which affects cognitive function. Probiotics also help improve the balance of gut bacteria, which can impact mental health and cognitive function. Studies have shown that probiotics positively affect mood, anxiety, and cognitive function.

Improves oral health

Curd is a good source of calcium, essential for maintaining strong and healthy teeth. Calcium helps strengthen the teeth’ enamel, which can prevent tooth decay. It also helps build and repair jaw bones, preventing tooth loss.

Probiotics help improve the balance of gut bacteria, which can affect oral health. Studies have shown that probiotics can help reduce the risk of oral health problems such as gingivitis, a type of gum disease.


Is it good to eat curd everyday?

Yes, it is good to eat curd every day. Eating curd daily helps improve your digestive functions, improve your immune system regulate your blood pressure, and much more benefits.

Who should avoid eating curd?

If your digestion system is not good, it is better to avoid eating curd. Otherwise, it is suitable for all but overeating.

How long does curd take to digest?

It takes up to 1 to 2 hours to digest curd. Also, find out different fruit digestion times here.

Is curd a probiotic?

Yes, the curd is the best natural probiotic which is most beneficial for your digestion and bowel functions.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.