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Curd Benefits: A Delicious Superfood for Your Health and Wellness

Food And Nutrition

Curd Benefits: A Delicious Superfood for Your Health and Wellness


Medically Reviewed By
Dr Divya Rohra

Written By Kirti Saxena
on May 27, 2024

Last Edit Made By Kirti Saxena
on May 27, 2024

Curd Benefits: A Delicious Superfood for Your Health and Wellness

Do you eat curd every day? If not, you should consider adding this food to your daily diet. It has numerous health benefits and a high nutritional value; many food experts consider it a superfood.

Curd is known for its cooling and refreshing taste and can be eaten alone or along with our meals. 

This superfood is a staple in most Indian households. Let us walk you through the whats and hows of curd and familiarize you with its numerous benefits.

What happens if you consume curd daily?

Including curd in our daily diet can be quite beneficial for our body. It is proven that curd has numerous health and beauty benefits. Daily consumption of curd can improve our physical well-being in many ways, and it is also a perfect side dish to have along with our daily meals. So, including curd in your daily diet is a great option, given that you consume it in moderation.

Do you know the nutritional value of curd?

Curd contains a lot of nutrients, most of which are beneficial for our body. Let’s take a look at this table to know these nutrients and their nutritional value per 100g serving:



Nutritional Value(100g serving)

% of the daily recommended value


Total fat

4.2 g



Saturated fat

2.658 g



Polyunsaturated fat

0.129 g



Monounsaturated fat

1.194 g




14 mg




371 mg



Total carbohydrate

3.45 g



Dietary fibre

0 g




1.3 g




11.75 g




72 mg




0.13 mg




99 mg



Vitamin A

42 mcg



Vitamin C

0 mg


8 Health Benefits of Curd You Must Know

There is no doubt that curd is an extremely healthy food product and offers lots of health benefits. Among them, these eight health benefits of curd are a must-know for you:

  • Boosts immunity

Curd is filled with vitamins, proteins, lactobacillus, and other probiotics. These nutrients help improve gut health, enhance the body’s natural defense mechanisms, and strengthen the immune system. Improved gut health promotes immunity and makes the body resilient to harmful bacteria and viruses.

  •  Helps in weight management

Curd contains a healthy amount of calcium, which helps limit the release of cortisol, which results in weight loss along the waistline. It provides a feeling of fullness, which helps reduce calorie intake. Curd also retains one-third of lean muscle mass, helping you maintain a good physique.

  •  Rich source of probiotics

Curd is a natural source of probiotics, which are good bacteria that aid in digestion and improve overall gut health. This further helps maintain a healthy digestive system. As we discussed earlier, improved gut health results in better immunity. Research shows that gut health accounts for around 70% of our immunity.

  • Supports heart health

Curd helps to prevent the formation of cholesterol and lowers hypertension levels and the risk of high blood pressure. Consuming low-fat homemade curd regularly can reduce the risk of heart attacks and strokes.

  • Rich in nutrients

Curd is a great source of essential nutrients required by our body. These nutrients include calcium and phosphorus, which helps strengthen bones and teeth. It also contains Vitamin A, B6, B12, Riboflavin, etc. All these nutrients make curd a complete superfood.

  • Good for skin and hair

Curd contains lactic acid, which acts as a natural exfoliant, helping the skin shed dead cells and promoting healthier skin. It is also used as a natural moisturizer and promotes the natural glow of skin and hair. Curd may have anti-aging properties and act as a natural dark-spot remover.

  • Prevents vaginal infections

Curd has probiotic live bacteria cultures; the good bacteria in curd can support medical treatment in fighting vaginal yeast infections. It can also help by balancing acid levels in your vaginal fluids. However, not much evidence supports this, and you should consult your physician about these infections.

  • Improves bone and teeth strength

With a substantial amount of calcium, phosphorus, and protein, curd helps strengthen bones and teeth. As bones age, they start losing calcium, which makes them brittle and weak. Curd helps prevent osteoporosis, the development of arthritis, the frequent occurrence of bone fractures, and other bone-related problems.

Here are some healthy and tasty recipes you must try this summer!

There are endless recipes with curd that you can try at your home. Curd is a very popular side dish in Indian households. It is placed at every dining table along with the usual meals. But there are some amazing recipes you can try this summer to enjoy the health benefits of curd!


Raita is a delicious side dish in Indian cuisine. Its main ingredient is curd. However, different recipes call for different types of fruits, vegetables, or other spiced condiments.

Preparing raita is quite easy. Grind cumin seeds and black mustard with salt and mix it with curd to a semi-liquid consistency. 

Then, add your preferred fruits or vegetables.

Enjoy, your raita is ready.


Kadhi is a popular Indian dish. It is a type of yogurt sauce made with Indian curd, gram flour, curry leaves, spices, and other herbs. It is a delicacy in many different regions of India, and there are various recipes for it. Make sure to try this one if you like curd dishes.


Lassi is a curd-based beverage with a smoothie-like consistency. It is very popular in North India, especially in Punjab. This drink is best consumed in summer and is known for its cooling and refreshing effects. Lassi comes in different flavors and is added with various spices, nuts, and other ingredients.

Dahi Vada

This is a popular street food all across India, especially in North India. The dahi vada recipe starts with fried lentil fritters soaked in water, drained, and covered in a spiced curd mixture. It is then topped with savory snacks like sev and other namkeens and served with green and red chutney.


Chaas is an Indian version of buttermilk. It is a popular summer drink in India made with curd mixed with spices and herbs. It is low-calorie and free of additives or sugars. This healthy drink has a cooling, refreshing taste and is consumed throughout India.

Take a look at these side effects of curd!

Along with the numerous benefits, you need to be aware of certain side effects of curds due to excessive consumption, lactose intolerance, or other existing digestive issues. Here are some common side effects:

  • Indigestion
  • Abdominal pain
  • Constipation 
  • Diarrhea
  • Bloating
  • Gastrointestinal problems 

Frequently asked questions about curd

1. What is the right time to consume curd?

Although it can be consumed at any time of the day, the best time to consume curd is during the morning or afternoon, as it makes it easier for digestion. It may be consumed with meals or as a snack in the evening.

2. What is the right amount for curd consumption?

Excessive consumption of any food is harmful. Curd should also be consumed in limited quantities; one cup daily is recommended. Overeating curd can cause indigestion, acidity, etc.

3. Can lactose-intolerant people consume curd? 

Curd contains lower amounts of lactose than milk and most other dairy products, as the lactose has been partly broken down. This is why some people with lactose intolerance find curd easy to digest. However, it still depends on individuals and their lactose intolerance levels.

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