Health Benefits of Cottage Cheese includes supporting muscle growth, a good source of protein, a good source of fat, enhanced enzyme, immune and blood health, supports immune function, a good source of vitamin D, improves bone health, helps maintain muscle health, strength and Performance, reduces cell damage and the risk of prostate cancer, and support the health of the skin.
What is Cottage Cheese?
Cottage cheese has been a traditional "meathead" for decades because of its versatility, high protein content and nutrient matrix, which gives it many of the health benefits of this list. In this article, we will dig into the various nutrients that make it great for building muscle mass but also to discuss why it is beneficial for those who are looking to improve health and lose weight.
Nutritional information
Per 100g
Energy: 86 calories
Protein: 1,6g
Fat: 0.1g
Carbohydrates: 4.4g
Fiber: 3g
Sugar: 4.2g
Vitamins:
A: 89% RDA
B1: 7% RDA
B2: 5% RDA
B3: 4% RDA
B5: 16% RDA
B6: 16% RDA
B9: 3%
B12: zero
C: 3% RDA
D: zero
E: 2% RDA
K: zero
Calcium: 3% RDA
Iron: 5% RDA
Magnesium: 7% RDA
Manganese: 12% RDA
Phosphorus: 7% RDA
Potassium: 7% RDA
Zinc: 3% RDA
9 Amazing Health Benefits of Cottage Cheese
The mako-nutrient make-up of cottage cheese is one of the main attractions for athletes, bodybuilders and health enthusiasts alike.
1. Good Source of Protein
Like many other "cultured" dairy products, cottage cheese is relatively rich in dietary protein combined with an improved fat loss, muscle gain, recovery, and athletic performance. 100 g of cottage cheese (a relatively small portion) contains about 11-12 g of the protein [1], which is about 20% of the daily needs of man.
2. Helps to Build Muscle
The type of protein in cottage cheese is also responsible for its popularity among fitness enthusiasts. Casein is a slow-digesting protein found in many dairy products and revered for its slow digestion, as many believe it is a superior protein source for pre-sleep consumption. The idea is that casein promotes muscle regeneration and growth during sleep - although there is very little scientific evidence for it, there is a specific mechanism.
3. A Good Source of Fat
The fat profile of cottage cheese is also attractive - while the total fat content is relatively low (available with low-fat and low-fat variants), the fats it contains are a good blend of high-quality saturated and unsaturated fats. In spite of the recent media panic, saturated fats are not necessarily "bad for you" and a range of unsaturated fats in quark help balance the blood lipids (fats).
Micronutrients
Micronutrients are the things that usually determine which foods are "healthy" and which are not. When we think of a healthy diet, it is usually full of colored vegetables, high-quality animal proteins, and various plant foods (e.g., black beans). The common quality is a rich micronutrient profile: many vitamins and minerals.
4. Improvement of enzyme, Immune and Blood Health
As with any animal or dairy products, Quark is rich in a variety of B vitamins. These are generally associated with proper enzyme production and function, making them an essential part of maintaining muscle growth, fat loss, immune function, blood health, and many other important processes. Many people in the English-speaking world are into these vitamins and an increase in cottage cheese in the diet can be a good step towards addressing this deficiency.
We can get about 7% of our daily B12 requirement from 100g cottage cheese (a relatively small amount, depending on how you eat it) - a vitamin that is almost completely absent in plant foods, where it is almost impossible to get it in the To absorb body. There are comparable amounts of vitamin B2, vitamin B5, and vitamin B9, making it a relatively useful source of low-calorie, nutritious dairy products. This makes it an excellent choice for vegetarians who can not source the full range of B-vitamins from plant sources.
5. Supports the Immune Function
Vitamin A is also contained in reasonable quantities in cottage cheese, with about 5-7% of our daily needs contained in the modest 100g portion. Vitamin A is associated with proper immune function and the health of the skin and other tissues. This vitamin is contained in a variety of foods and we are rarely deficient in the 21st century, but a deficiency of this vitamin can lead to serious dermatological damage.
6. A Good Source of Vitamin D.
Vitamin D is one of the most common deficiencies in the world. Vitamin D comes from a number of sources, one of the most important being through the synthesis of the skin when we are in sunlight. However, in certain climates, there is not enough sunlight to synthesize vitamin D, and those with darker skins are struggling to make their own vitamin D in cooler climates because they are more resistant to the sun's rays.
Cottage cheese and many dairy products are excellent sources of dietary vitamin D. The main role of vitamin D for health and performance is the preservation of bone density and the absorption of calcium into the bones. People who do not get enough vitamin D in their youth develop osteoporosis and fractures as they grow older.
7. Improves Bone Health
As mentioned earlier, the importance of bone mineral density for longevity and a good quality of life is crucial. The intake of calcium is supported by vitamin D but is only possible if we consume enough calcium in the diet. Cottage cheese is a great source of calcium and, with its vitamin D content, can provide us with the synergistic benefits of both micronutrients.
Another often overlooked mineral is potassium. In combination with calcium, this mineral is associated with bone mineral density. Calcium and potassium are the two major minerals that make up the hard "outer" part of the bones - providing adequate nutrition to our body with these two nutrients is a great way to ensure that we do not develop bone fragility with age.
8. Helps to Maintain the Health, Strength, and Strength of the Muscles.
Magnesium, which is contained in cottage cheese, is used for the excitement of nerves and muscles [3], making it essential for proper muscle development and athletic performance. Not only that, but it will also have a protective function for reducing muscle strength and strength in old age - an essential component in reducing fall injuries and balance disorders. Muscle strength is not just for those who compete in weight training but is an overlooked requirement for maintaining health and quality of life in old age.
9. Reduces Cell Damage and Prostate Cancer Risks
Cottage cheese is rich in selenium - a trace element that has profound antioxidant effects and a special effect on prostate cancer. Antioxidants protect the cells from free radicals that would otherwise damage the DNA in the cells, which means that the selenium content in cottage cheese can reduce the chances of cancer in general and prostate cancer in particular.
