Paneer in Diet-Nutritional Health Benefits

Top Health Benefits of Paneer in Your Daily Diet

Paneer is a type of Indian cottage cheese that offers numerous health benefits for adults and children. It improves muscle growth, digestion and healthy bone formation.

This is quite a popular dairy product in South Asia and India, and it is available in different varieties on the market. Let us learn about the nutritional health benefits of paneer in a regular diet.

What are the Nutritional Health Benefits of Paneer?

A 100-gram portion of paneer contains at least 20 grams of protein and fat, along with less than 2 grams of carbohydrates. It is a better choice for a protein-rich diet as it can be used as an alternative to meat.

Here, we will discuss the nutritional health benefits of paneer in the diet:

1. Promotes Teeth and Bone Development

Paneer contains Vitamin D and calcium as the main nutritional components. These are the ideal sources for bone or teeth strengthening and development.

Apart from this, calcium plays a vital role in improving the nervous and muscular systems in old age. Both adults and children can consume paneer in their regular diet to enhance teeth and bone development.

2. Reduces the Risk of Cancer

It consists of a high amount of calcium, sphingolipids, and vitamin D, which are derived from milk. Sphingolipids and proteins are the key components combating cancers at the initial stages. Including paneer in everyday diet can reduce the risk of colon or other types of cancer.

3. Helps in Weight Loss

Paneer contains various short chains of fatty acids and a low amount of highly digestible carbohydrates. These fats are broken down and absorbed easily in the internal digestive lining and release energy.

4. Improves Digestive Functions

Including paneer in everyday diet can increase the amount of phosphorus and magnesium in the body. These two are responsible for the proper functioning of the digestive system. Magnesium induces laxative properties in the digestive tract, and phosphorus improves excretion and digestion processes properly.

5. Builds a Strong Immunity

It improves immunity, especially in growing kids, if consumed in daily diets. Paneer promotes haemoglobin synthesis and helps build a strong immune system. Vitamin B Complex is also present in paneer, which helps improve memory and concentration in kids.

Best Dietary Choice for Diabetic Patients

Many diabetic patients do not consume dairy products in their daily diets. This is why doctors and dieticians prefer to consume paneer in their daily diets.

Paneer is rich in components like Magnesium and Cyanocobalamin, which regulate the overall blood sugar level. Low-carb diets control the drastic fluctuations in blood glucose levels, making it a great choice for diabetic patients.

What are the Nutritional Value of Paneer?

Paneer is rich in protein, fat and other required minerals such as calcium, vitamins, and phosphorus.

Let us discuss the nutritional value of 100 grams of paneer:

Nutrient	Amount
Calories	265–300
Protein	18–20g
Fat	20–22g
Saturated Fat	12–14g
Carbohydrates	2–3g
Calcium	350mg
Phosphorus	350mg
Vitamin	B12 0.9μg
Zinc	2.7mg

Apart from all these, it acts as an antioxidant and boosts immunity, along with stress-relieving properties. It can be a great dietary choice if you consume it in moderate quantities.