Health Benefits of Paneer

Your search for a food item that is both healthy and tasty may expose you to only a handful of names, and paneer is certainly the most common one of them. Paneer, also known as Indian cottage cheese, is one of the variants of fresh cheese. It has a sweet acidic flavour and spongy texture. You can eat paneer in its raw form or cook it.

This piece thoroughly discusses the benefits of paneer and related details. Read on!

What Are the Top Health Benefits of Paneer?

The benefits of eating paneer are as follows:

1. Reduces the Risk of Cancer

Paneer is an excellent source of calcium and vitamin D, which helps to prevent breast cancer. In addition, the presence of sphingolipids helps to combat colon and prostate cancer.

2. Boosts Immunity System

The nutrients packed in the paneer help to build a strong immunity system. The immunity system fights germs that cause infection and protects the body.

3. Improves Digestive System

Paneer contains magnesium and phosphorus. These minerals help the digestive system to work smoothly and regularise bowel movements.

4. Maintains Good Bone Health

As stated earlier, paneer has a high content of calcium and vitamin D which are essential for bone and tooth health. In addition, these are required to maintain bone mass. Remember, calcium is important for heart health as well as for muscles and nerves.

5. Helps to Lose Weight

Paneer packs healthy fats, high protein and low carbohydrates. This food item helps to shed fat as it packs in fatty acids in short chains. Individuals can easily digest these short chains, thus can help significantly in weight loss activity.

6. Good for Diabetes

Individuals who are suffering from diabetes usually do not consume dairy products. However, they can eat paneer as the magnesium content in it helps to maintain blood sugar levels. This dairy product also checks movement in sugar levels and prevents incidents like sudden fluctuation by minimising the sugar release into the blood. Further, the low carbohydrate content allows diabetic patients to enjoy this food item to the fullest.

What Are the Nutritional Values of Paneer?

100 gm of paneer serves several nutrients, and its nutritional value is as follows:

Nutrients	Values
Energy	321 Kcal
Protein	21.43 g
Fat	25 g
Carbohydrate	3.57 g
Sodium	18 mg
Calcium	714 mg
Magnesium	8 mg
Vitamin A	714 IU
Fatty acids(total saturated)	16.07 g
Cholesterol	89 mg

If you are looking for different ways to add paneer to your diet, the next section would be a great help.

How to Include Paneer in Your Daily Diet?

Here, you will find the best ways to include paneer in your diet.

Eat it Raw: Eat a cube of paneer raw to get maximum protein. You can add a pinch of chaat masala to make it tastier.
Use as Stuffing: Individuals can stuff paneer in paranthas and make a simple preparation of paneer paranthas. Use minimum oil to make these paranthas and serve them with raitas.
Add to Salads: You can prepare a salad by mixing fresh paneer cubes, sprouts, and tomatoes. Add boiled corns if you do not like sprouts and a pinch of chaat masala at the end.
Use as Toppings in Pizza: You can make healthier homemade pizza by adding paneer toppings along with fresh herbs and vegetables.
Add it to Sandwiches: Those who have a strong liking for sandwiches or prefer easy-to-eat sandwiches at breakfast can add fresh paneer to this preparation along with fresh lettuce, tomatoes and some chaat masala.

What Are the Side Effects of Overeating Paneer?

Individuals can experience certain health issues if they over consume paneer. These are as follows:

Allergy: Dairy products can cause an allergic reaction among individuals. Hence, there are probabilities that some people can experience an allergic reaction after eating paneer.
High Cholesterol: The fat content in paneer is very high. Therefore, regular and overconsumption of paneer can multiply the cholesterol level in individuals, especially if they do not indulge in physical activity.
Several Health Issues: Consuming 100 gm or above of paneer can result in gas, stomach pain, bloating, loose motions, vomiting, and nausea.
Food Poisoning: Consuming poor quality paneer can increase the risk of food poisoning and may lead to loss of water and loose motions.

Who Should Avoid Eating Paneer?

Here are the circumstances where people should avoid eating paneer.

Individuals who live a sedentary lifestyle
Individuals who have dairy allergies

With such a detailed discussion, this piece on the health benefits of paneer comes to an end. Take the required amount of paneer every day or, as mentioned by your dietician and build a strong immunity system.

Frequently Asked Questions

✓ Is paneer good for cognitive development?

Yes, paneer is good for cognitive development. The omega-3 content is essential for the brain development of the kid and improves memory and concentration.

✓ Can individuals eat paneer to enhance skin health?

Yes, individuals can eat paneer to enhance skin health. Paneer is enriched with Vitamin E, selenium, and antioxidants. These nutrients combat free radicals, which results in healthy-looking skin. Further, one can consume paneer to make hair stronger.