Health benefits of cottage cheese

Cottage cheese is fast becoming very popular among dietitians, health and fitness devotees. It is lower in terms of calories as compared to the cheese. Cottage cheese has numerous health benefits that helps in improving the immunity and overall health. Cottage cheese is easily available in supermarkets or you can prepare it by yourself at home. In terms of taste cottage cheese that is prepared from goat milk is considered to be the best.

Cottage cheese is the fresh and creamy cheese. It is soft cheese that hasn’t yet fully ripened yet. This prevents it from developing the flavor. That is why it has a very mild flavor.

Cottage cheese is highly nutritious. It has substantial amount of calories, fat, protein, carbs. It also contains selenium, vitamin B12, phosphorous, riboflavin and folate.

Making cottage cheese

First curdle the milk. Add something acidic like lime juice or vinegar to milk. Make sure milk is warm before adding lime or vinegar. on acidification, casein protein curd is separated from the whey.

Let the curd be solidified properly. Then wash off extra acidity and moisture.

There are  many health benefits of cottage cheese. Some of them are listed here:

Helpful in improving Body metabolism

Cottage cheese is rich in vitamins which helps in improving metabolism of your body. Vitamin B12 in it will increase the brain activity and also very helpful in sufficient iron intake. The presence of Riboflavin and pantothenic acid transforms the carbohydrates into energy and helps in improving the quality of protein, carbohydrates and fat in body.

Helpful in Shaping Muscles

As cottage cheese is rich in protein and vitamins it is beneficial not only for muscle gain but also for proper shape of muscles. Usually athletes take it before they go to sleep. It supplies essential nutrients to your muscles and keeps you energetic throughout the day.

Helpful In weight loss

If you are battling with your body fat and don’t want to follow that strict low calorie diet, then don’t worry you can have cottage cheese in your diet instead.

Helpful in making bones stronger

High amount of calcium found in cottage cheese  is very essential for the healthy and strong growth of bones and teeth. Calcium is one of the most essential nutrient in our diet.

Antioxidant property

250 gram of cottage cheese gives around 35% of daily requirement of selenium. Selenium is a powerful antioxidant and prevents body from free radicals oxidative stress

Diabetes prevention

Cottage cheese helps in preventing insulin resistance in the body. Insulin resistance is responsible for development of type 2 diabetes.

 

Research Sources:

Basic report: 01015, Cheese, cottage, lowfat, 2% milkfat. (n.d.). http://ndb.nal.usda.gov/ndb/foods/show/15?manu=&fgcd=

Berkey, C. S., Rockett, H. R., Willett, W. C., & Colditz, G. A. (2005). Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Archives of Pediatrics & Adolescent Medicine, 159(6), 543-550. http://archpedi.jamanetwork.com/article.aspx?articleid=486041

Budwig Diet. (2014, November 13). http://www.mskcc.org/cancer-care/herb/budwig-diet-0

Chan, J. M., Stampfer, M. J., Ma, J., Gann, P. H., Gaziano, J. M., & Giovannucci, E. L. (2001). Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. The American Journal of Clinical Nutrition, 74(4), 549-554. https://academic.oup.com/ajcn/article/74/4/549/4737495

Elwood, P. C., Pickering, J. E., & Fehily, A. M. (2007). Milk and dairy consumption, diabetes and the metabolic syndrome: the Caerphilly prospective study. Journal of Epidemiology and Community Health, 61(8), 695-698. https://www.ncbi.nlm.nih.gov/pubmed/11566656

Goldin, B.R. (1998). Health benefits of probiotics. The British Journal of Nutrition, 80(4), S203-7. http://europepmc.org/abstract/med/9924285.

Joeckel, E., Haber, T., Prawitt, D., Junker, K., Hampel, C., Thuroff, J.W., Roos, F.C., & Brenner, W. (2014, February 28). High calcium concentration in bones promotes bone metastasis in renal cell carcinomas expressing calcium-sensing receptor. Molecular Cancer, 13(42). http://www.ncbi.nlm.nih.gov/pubmed/24576174

Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition, 141(9), 1626-1634. http://www.ncbi.nlm.nih.gov/pubmed/21775530

Lanou, A. J., Berkow, S. E., & Barnard, N. D. (2005). Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics, 115(3), 736-743. http://pediatrics.aappublications.org/content/115/3/736.short

Mannion, C., Page, S., Bell, L. H., & Verhoef, M. (2010). Components of an anticancer diet: Dietary recommendations, restrictions and supplements of the Bill Henderson Protocol. Nutrients, 3(1), 1-26. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257729

Ostrowska, L., Stefanska, E., Jastrzebska, M., Adamska, E., Wujek, A., & Waszczeniuk, M. (2012). Effects of dietary habits modifications on selected metabolic parameters during weight loss in obese persons. Roczniki Panstwowego Zakladu Higieny, 63(1), 83-90. http://www.ncbi.nlm.nih.gov/pubmed/22642074

Weinsier, R. L., & Krumdieck, C. L. (2000). Dairy foods and bone health: examination of the evidence. The American Journal of Clinical Nutrition, 72(3), 681-689. https://academic.oup.com/ajcn/article/72/3/681/4729345