Potassium: Potassium lowers blood pressure, so be sure to get as much of this as you can. To put it in perspective, a small banana, which is a rich source of potassium, has more than 400 mg. Protein: Many flavored yogurts have less than 7 grams of protein. But if you switch to plain Greek yogurt, you’ll get more than 15 grams of protein per serving. More from Prevention: Get Healthy Yogurt Recipes Calcium and vitamin D: Aim for to get at least 15% of cancer-fighting vitamin D and bone-boosting calcium in each serving. Special additions: Don’t be swayed by “special” additions. Probiotics (i.e., live cultures) are good for digestion, but all yogurts contain plenty. Real fruit: Rather than the real thing, many yogurts have pureed fruit—and nearly no vitamin C. Avoid choosing a yogurt with the word “puree” on the ingredient list, and try to get whole fruit whenever possible. The bottom line: Say yes to yogurt, as long as it’s plain. Nearly 75% of yogurt eaters opt for fruity flavors, which can contain several packets of sugar in a 4 oz container. To get your fill of protein, probiotics, vitamin D, and calcium—without the additives and sugar–choose unflavored yogurt and mix in fresh fruit. More from Prevention: 9 Power Foods That Boost Immunity
