Cottage cheese is an excellent source of protein with the lowest calories. The popularity and use of cottage cheese has grown tremendously in the last few decades, and it’s commonly suggested as part of a healthy diet.
What Is Cottage Cheese?
Cottage cheese is a fresh cheese curd product which is high in essential nutrients, especially calcium and protein. It is soft, creamy and fluffy and has a mild flavour. Cottage cheese is made from just three simple ingredients: organic milk, white vinegar and salt. However, some of the different types of cheese add other ingredients such as fruits, almonds and walnuts.
Nutritional Value Of Cottage Cheese
Cottage cheese has decent amounts of protein, potassium, magnesium, zinc, copper, vitamin B and vitamin A. One cup of lowfat cottage cheese can provide:
Protein: 8,1%
Calories: 58%
Carbs: 2,2%
Potassium: 8%
Magnesium: 6.7%
Fat: 1,2%
Vitamin B12: 24% (RDI).
Calcium: 14% (RDI)
Phosphorus: approximately 30% (RDI).
Riboflavin: 23% (RDI).
Health benefits of cottage cheese
Cottage cheese is usually served fresh, or is used in salads. This article will address the top 10 health benefits of cottage cheese which will help readers have basic information about this food.
Prevent Insulin Resistance
Insulin resistance is widespread in people with obesity or type 2 diabetes. The calcium present in cottage cheese is believed to decrease insulin resistance and prevent cardiovascular disease.
Recent studies have suggested that consuming this cheese daily can lower the risk of developing insulin resistance by over 20%.
Improved Satiety
If you want to lose weight, eating cottage cheese before going to bed can be useful for outwitting your hunger. Due to a type of protein called casein, cottage cheese may help you suppress your appetite during the night and encourage you to eat far less than you normally would in the next morning.
Lowers Risk of Breast Cancer
Health benefits of cottage cheese also include lower the risk of breast cancer in women. According to 2013 study at the Harvard School of Public Health, the calcium and vitamin D present in it can help reduce decrease breast cancer risk even in high-risk women.
Regular cottage cheese consumption would help prevent breast cancer from starting and developing.
Strengthens Bones
When it comes to building strong bones, there are 2 main nutrients: vitamin D and calcium.Calcium is typically associated with dairy products such as yogurt, milk and cheese. Calcium-rich foods can help maintain muscle strength and coordination, preserve bone density and help lose weight as well. The amount of calcium in a cup of cottage cheese is approximately 8%, eating this dairy product may facilitate management of bone throughout childhood and adulthood.During pregnancy, you also need to consume extra calcium to promote your fetus’s growth.
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Improves Digestion
A common ways to improve your digestion naturally including eating cottage cheese on a regular basis. Due to its high concentration of phosphorous, it helps in boosting the digestive system health and excretion as well. Phosphates found in cottage cheese also play an important role in the process of forming RNA and DNA.
Improves Biological Functions
Zinc has massive health benefits and is one of the most essential minerals for your body. Studies have shown that the amount of zinc in cottage cheese helps in cell structure and RNA metabolism. Zinc is a trace elements which helps in boosting your immune system, keeping your diabetes under control, relieving anxiety and depression, improving ocular health and preventing prostate disorder.
Prevents Strokes and Controls Anxiety
For many centuries, cottage cheese was used widely due to its health benefits, including coping with stress and anxiety. Lack of potassium can lead to muscle weakness, irregular heartbeat or low energy. Cottage cheese is regarded as a excellent source of potassium which helps getting rid of brain stroke and reducing stress levels. This component is also helpful for improving activities of the muscle and brain.
Teeth Health
Calcium plays a vital role in maintaining the health of the teeth. Cottage cheese is packed with calcium to support bone development and minimize osteoporosis risk as well.
Easy On The Heart
Your heart will benefit from regular cottage cheese consumption. The components in it may prevent a heart attack and heart disease. Also, it is useful for maintaining stable blood sugar and keeping muscles relax. Not only that, many recent medical studies have shown that magnesium present in cottage cheese can help calm the nervous system and control your emotions naturally.
A healthy choice during pregnancy
There are a lot of health benefits of having cottage cheese in pregnancy. It contains many nutrients like protein, vitamin, calcium and magnesium that are needed to ensure the health of a pregnant woman and her developing child.
Many first-time moms find difficult to eat something during the time of pregnancy. The smell and sight of food may make them feel sick to their stomach. Cottage cheese is delicious and has no odor. As a result, it is not likely that pregnant women feel nauseous when they eat it.