If you are a big fan of cheese but you are not sure if you should include it in your diet, there is good news for you: Cheese has some amazing health benefits. When you are trying to maintain your health, cheese is the first item on the ‘food to avoid’ list, but you should look again.
Cheese, especially the kind that comes from grass-fed cows, is a fantastic source of some of the most important nutrients your body needs. Although not a super food, but consume regularly can provide benefits that you may not get it elsewhere.
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What is Cottage Cheese?
Cheese can be produced in many ways – it is almost as much the type of cheese to choose from. Some types of cheese do require extra steps and some procedures are sometimes difficult, but generally cheese making is a simple process.
In its most basic form, cheese is made from condensed milk, the same process that produces yoghurt, in which the clumps of milk and things in it can be separated. The solid part (fat and protein), which is separated from the liquid (whey protein and water), and what happens thereafter determines the type of cheese to be produced.
The thickening of milk can be done with acids such as lemon juice or vinegar, or with enzymes such as rennet. Depending on which acid is selected, this changes the final product, alters the appearance, and flavor of the cheese. The soft cheese is not old, and is usually made with acid. These include cheeses such as cottage cheese, sour cream, Brie, Camembert, and ricotta.
The semi-hard and hard cheeses are made with rennet and ripen naturally, or sometimes added bacteria or fungi, including Colby, cheddar, Swiss, Parmesan, Roquefort and Asiago cheeses.
Cottage cheese is a soft cheese made from curd and has a sour taste. This cheese was first made by workers in Europe and then brought to America. Cottage cheese rely on clumping that occurs in warm milk and does not add rennet in the process of making it. After the curd is formed then the curd is cut into small cubes and heated in the curd to have the desired texture.
The whey is then dried and the curd is rinsed with cold water to remove lactose that remains. This cheese is a fresh cheese and can be damaged in a short time so it must be consumed immediately. The cheese has many uses, especially for cooking and instead of Ricotta cheese. So, let’s check out the health benefits of eating cottage cheese.
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[tabs]
[tab title=”Nutrition in Cottage Cheese
Amount Per 100 grams
Calories 98
% Daily Value *
Total Fat 4.3 g 6%
Saturated fat 1.7 g 8%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0.8 g
Cholesterol 17 mg 5%
Sodium 364 mg 15%
Potassium 104 mg 2%
Total Carbohydrate 3.4 g 1%
Dietary fiber 0 g 0%
Sugar 2.7 g
Protein 11 g 22%
Vitamin A 2%
Vitamin C 0%
Calcium 8%
Iron 0%
Vitamin D 0%
Vitamin B-6 0%
Vitamin B-12 6%
Magnesium 2%
[/tab]
[/tabs]
1. Source of Protein
The benefits of the first cheese is a cheese filled with nutritional content. Since cheese is a dairy product, many of the same nutrients found in milk or yogurt, but often in different amounts, depend on the type of cheese you choose. To get the nutrients it contains, it is recommended to consume 2 to 3 servings of several forms of dairy products daily. One of the biggest discoveries in dairy products is their casein content. One of the cheese that has a high casein is cottage cheese.
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2. Good For Pregnant Women
Cottage cheese is recommended for pregnant women and athletes because of the many other important nutrients found in it. For example, pregnant women need calcium and cheese cottages are an excellent source.
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3. Very Good For Your Bones
One of the important benefits of cheese is good for the health of your bones and teeth. Diet with the right amount of calcium guarantees you have strong and healthy bones. Doing so can prevent osteoporosis and other bone problems associated with aging. So you can consume one of it, cottage cheese.
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4. Prevent Osteoporosis
Osteoporosis is a condition in which bones experience fraility through decreased bone mass and damage to bone tissue, leading eventually to fractures (fractures, cracks). As we age, our bone mass begins to weaken over time, making bone health very important.
A 2007 study found surprising where osteoporosis has caused 1.5 million bone fractures per year, including 300,000 hip bones, of which 75% of cases of hip fractures are female.
Dairy products, as they provide calcium and protein, are a perfect source of nutrition for bone health. But the cheese is more perfect. Because vitamin B-complex and calcium in cheese can be absorbed better and distributed throughout the body. The amount of calcium in cottage cheese is 8% of the recommended daily value. So cottage cheese is good for prevent osteoporosis. Indeed, that’s the health benefits of eating cottage cheese.
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5. Rich source of Vitamin B-Complex
Vitamin B-Complex found in cottage cheese is very helpful in various metabolic activities in our body. Some of them include vitamin B12, riboflavin, Pantothenic acid, thiamin, niacin, and folate.
- Vitamin B12 is needed for proper brain function and helps in absorbing iron.
- Riboflavin helps in converting carbohydrates into energy.
- Pantothenic acid acts as a synthesizer that helps to form proteins, fats, carbohydrates, and amino acids in our body.
- Thiamin helps in converting sugar into energy in the pyruvate dehydrogenase system.
- Niacin, on the other hand plays an important role in digestion, energy production and cholesterol reduction.
- Folate helps in fetal development in pregnant women, helps in producing red blood cells and makes the heart healthy.
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6. Good For Diet
One and a half cups of low-fat cottage cheese offers 14 g protein with only 81 calories. Studies show that protein can help people feel fuller throughout the day. According to a study by Purdue University in West Lafayette, Indiana, women who eat more protein (30 percent of total daily calories) get leaner muscles. The study also reported that women who ate cottage cheese felt fuller longer, than women who ate less protein (18 percent of calories).
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7. Rich in vitamin A
What’s more health benefits of eating cottage cheese? Vitamin A content is very abundant in cheese, one of it is cottage cheese, and will certainly be very good for health and fetal growth in pregnant women.
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8. Contains good fats
The fat content of cheese varies from one type of cheese to the other. Like fresh cheese that has a fat content of up to 12%, while the fat content of cheese that has been matured ranged between 40-50%, and as good news, fat is cheese is well known for the growth of pregnant women’s fetus!
9. High levels of minerals
Cheese and processed products are rich in calcium, phosphorus and phosphor or zinc. The amount of calcium in cottage cheese is 8% of the recommended daily value. In addition, cottage cheese is also rich in sodium, the amount of sodium in cottage cheese around 364 mg. All these minerals are also very useful for growing fetal development in the womb of pregnant women.
10. Good For Child Growth Period
In addition to calcium, cheese is also a source of high quality protein. Protein in addition is very necessary during the growth period is also touted to have the ability to control weight. Research also shows that protein content in dairy products such as cottage cheese can protect the body against toxins, bacteria and viruses.
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More Benefits of Cottage Cheese
Indeed, here are more health benefits of eating cottage cheese:
- Rich of protein
- Strengthen bones
- Prevent stroke
- Antioxidant property
- Higher level of sodium
- Improve digestion
- Prevent stroke
- Healthy snacking
- Tasty healthy food
Tips about Cheese Consumption Intake
Not every health consultant agrees with the benefits of cheese. So, if you have to consume cheese, there are ways to stay cautious.
Cheese is also quite high in sodium (salt). Cottage cheese too, because the amount of sodium in cottage cheese around 364 mg. A high salt diet can lead to complications such as high blood pressure, increased risk of heart disease and stroke, as well as diabetes.
A recent study of a diet high in animal protein, including cheese, found that eating meat-rich foods and cheese during middle age can double the risk of death, and possibly four times the risk of cancer deaths.
Once again, a balanced diet is the most important for all stages of life. Cheese is one of the foods where moderate consumption should be applied strictly. Cheese also contains milk. So if you are allergic to milk, be careful. Consult with health experts first. Well, there are many health benefits of eating cottage cheese.
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