Health benefits of Cheese or Paneer

Cheese is very effective for weight loss, muscle growth, and bone health. Cheese is a very popular and healthy term for cooking. It is easy to cook very tasty to eat. For those who are vegetarian, food made by cheese can be included in the diet to meet the demand for meat.

The cheese is known as Paneer, Cottage cheese. Cheese has high levels of protein which can meet the demand for meat. It contains fat, vitamin B-12, riboflavin, calcium, folate, etc.

How is cheese made?

Cheese is easy to make and can even be made at home. To prepare the cheese, mix lemon juice or vinegar in boiling milk and make curd from the milk. Then separate the water from the curd and soak the curd pulp in cold water for 2-3 hours. Then the water should be pressed with something heavy for about 20 minutes to dry. When making cheese, salt is added to it.

Nutritions of cheese

Below are some important nutritional elements of cheese –

  • Calories: 163
  • Protein: 28 grams
  • Fat: 2.3 grams
  • Phosphorus: 24% (RDI)
  • Sodium: 30%
  • Selenium: 32%
  • Vitamin B-12: 59%
  • Riboflavin: 29%
  • Calcium: 11%
  • Folate: 8%

The benefits of eating cheese

It contains small amounts of Vitamin B-6, Choline, Zinc and Copper. Significantly, cheese contains 70% calories. The health benefits of eating cheese are discussed below-

Helps to lose weight:

It is often given importance in the weight loss diet. Because it is high in protein and low in calories. One study followed people who maintained a diet of high-protein foods such as cheese for 1 year.

The study found that women lost 2.8 kg and men lost 1.4 kg due to a high protein diet. Cheese contains casein, a protein that helps keep the stomach full. This reduces the tendency to eat repeatedly, resulting in weight loss.

Helps secrete insulin:

Cheese helps secrete insulin. Failure to secrete insulin can lead to the development of type 2 diabetes and heart disease. However, the calcium in dairy products is thought to help secrete insulin. One study suggested that eating dairy foods reduced the risk of insulin secretion by 21%.

Good for bone health:

In addition to calcium, cheese is a good source of phosphorus and protein. These nutrients help maintain good bone health. It is good for pregnant women and mothers to eat cheese because it contains folate. Cheese is also good for children.

Helps in digestion:

It’s can help digestion. Cheese contains a small amount of phosphorus which helps in maintaining good digestive health and defecation. Cheese also contains magnesium which can prevent constipation. Magnesium increases the amount of water in the stool, softens the stool, and regulates bowel movements.

Strengthens muscles:

Cheese is good for those who practice regularly. High protein foods can help build muscle. Cheese is rich in a protein called casein. Casein protein is slowly absorbed by our body, increases muscle mass, and helps prevent muscle breakdown.


Since some cheeses contain salt. So choose low-salt cheese. This is because taking extra salt i.e. sodium can increase the risk of heart disease and blood pressure. Also, if you suffer from a complex disease or go through a regular medical course for any other reason, you must consult your doctor before eating.