Health Benefits of Paneer, Uses And Its Side Effects
Last Updated: Sep 03, 2020
Paneer is an Indian cheese that is high in nutritive value. It is rich in calcium and protein and aids in many body processes. It also prevents tooth decay. If your kids develop a habit of eating paneer everyday, they will not suffer from tooth decay.
Paneer provides instant energy to the body, a bite of cheese can act as your energy bar too. Hence, paneer should be part of your daily diet especially if you are a vegetarian as it fulfills protein need of the body.
Paneer
Paneer is fresh cheese common in South Asian cuisines, especially in India, Pakistan, Sri Lanka, Nepal, and Bangladesh. It is non-melting farmer cheese that is acid set and is unaged. It can also be curd cheese that is made by heating the milk and curdling it by adding lime juice, vinegar, and in some cases, other food acids. The moist form of Paneer that is crumbly is known as “chhena”. It is more popular in Eastern India and Bangladesh
Nutritional Value of Paneer
Paneer is an excellent source of protein especially for vegetarians who do not get their intake from meat products. It is also a rich source of selenium and potassium. Potassium benefits in curbing memory loss and selenium is useful in infertility treatments. Paneer also has calcium. It helps in building stronger teeth and bones.
Nutritional facts Per 100 grams
Vitamins and Minerals
Health Benefits of Paneer
Consuming Paneer is good for your health, as it offers numerous health benefits. A good source of protein, calcium, and other nutritional benefits which are mentioned above. You can make hundreds of Indian recipes from paneer and add in your weight management diet. You can find different types of paneer in your local markets easily.
Paneer helps in body building
100 grams of Paneer gives 18 grams of protein People who undergo weight training in the gym need a large amount of protein in their body. They are recommended to include paneer in their daily diet. Since paneer is loaded with protein, it can keep hunger at bay.
People who have a craving for taking in food at short intervals benefit by taking a plate of paneer. People also eat junk food and indulge in drinking fizzy drinks that destroy the body tissues. This is where paneer benefits as it helps in cutting down cravings by giving a feeling of fullness.
Paneer builds strong teeth and bones
Paneer has a large dose of calcium that helps in building strong teeth and strong muscles. Paneer helps in prevention of gum decay. The low level of lactose content in paneer also aids in prevention of tooth cavities.
Improves body metabolism with panner
Paneer provides instant energy to the body and helps in releasing much needed calories in the body. The insulin resistance of the body is controlled and it also helps in improving body metabolism. The body will not store unnecessary fat and digestion will improve.
Paneer is a great source of linoleic acid, and this acid helps in the burning of body fat. The fat deposits in the arteries that lead to heart attacks can be reduced by intake of Paneer due to its ability to burn fat. Beef, lamb and veal have a high presence of this acid, and this is where paneer immensely benefits strict vegetarians.
Panner reduces body and joint pain
Paneer can reduce body pains and it works wonders for the person who is suffering from lower back pain. The presence of omega three and omega six fatty acids in paneer help in combating arthritis and benefit aged people who have trouble walking and are suffering from joint pain.
Presence of omega three benefits pregnant woman as it reduces the chances of stillbirth and disorders. Omega three and omega six are present in fish like sardines. For vegetarians paneer fulfills the need of omega three and six in the body.
Paneer recipes for cancer patients
The presence of selenium and potassium in paneer keeps the body healthy and prevents cancer. It even helps in combating cancer if it has started to develop. The presence of proteins helps in the prevention of stomach and colon cancer.
The presence of sphingolipids would help in the prevention of other forms of cancer inside the body. Prostate cancer which is common in men would be reduced by intake of Paneer.
Prevents prevents skeletal deformation
Vitamin D content in Paneer helps in the prevention of skeletal deformation that can lead to joint and hip pain. The presence of vitamin k and magnesium also helps in the development of calcium-rich bones. Magnesium is useful in developing enzymes in the body and helps in proper functioning of nerves and muscles.
Panner prevents stroke
Potassium in Paneer helps in the reduction of blood pressure in the body and helps prevent stroke. Stroke is usually caused when there is a high flow of blood to the brain, and this usually affects old people.
Potassium helps in fluid retention and also helps in the prevention of muscle cramps. This benefits sportspersons who always need high fluid intake and want to build strong muscles.
Paneer Improves immune system
The immune system of the body is improved and strengthened by the intake of paneer. Diseases like cough, asthma, bronchitis can be controlled by regular intake of paneer. It improves the hemoglobin content and is found useful for kids as it helps them develop their immune system.
Paneer Improves concentration and memory
The presence of vitamin B in paneer helps in developing cartilages, and vitamin b gives children the necessary nutrients. This helps in improving concentration and memory in children and benefits their studies.
Paneer reduces menopause stress
Menopause stress is reduced in women if they consume paneer on a regular basis.
Women whose menstrual cycle has stopped developing cramps in old age, and this can be prevented by intake of paneer. Development of osteoporosis during menopause can be prevented by paneer due to its high calcium content.
Paneer Improves sperm count
The presence of zinc helps in developing biological functions. Zinc is needed for proper development of sperms and is needed to combat infertility in men.
Many men are suffering from many diseases related to sperm like low sperm count and low sperm motility.
Paneer has a high presence of zinc that helps in prevention of sperm-related diseases and is beneficial for people who are strict vegetarians. The immune system, muscles and brain also develop with the intake of paneer.
Paneer for glowing skin
People spend a lot of money to get a glowing skin, and this is where the paneer would benefit. The presence of selenium and other vitamins helps the person to get glowing skin.
Uses of Paneer
There are numerous benefits of paneer. High protein and calcium content in paneer makes it an ideal food for body building. It strengthens bones, teeth and prevents skeletal deformation. It is particularly useful for children as it improves the immune system and keeps cough and asthma away. Intake of paneer reduces menopause stress in women. It also delays the development of osteoarthritis.
Since paneer has a high presence of zinc, it helps in the prevention of sperm-related diseases. For vegetarians paneer is a must-have as it fulfills the protein need of the body.
Many fast food restaurants offer different varieties of paneer, the most popular among them is ‘kadai paneer’, ‘paneer butter masala’ and ‘shahi paneer’. Rasgulla is another sweetened dish made of chhena that is always in demand.
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Side-Effects & Allergies of Paneer
Paneer is rich in fat and people who live a sedentary life may develop cholesterol with consumption of paneer. Eating paneer and indulging in some serious exercises would definitely benefit the body as energy and protein would be released faster in the body.
Consumption of paneer can trigger allergic reactions in people who have dairy allergies. Further, one should buy paneer from a good shop. This is because bad quality paneer can create skin allergies and also cause loose motions and loss of water.
The chances of developing food poisoning are also high if you eat poor quality paneer. It is a food item that has high moisture content. This is the reason why it is considered a highly perishable product. High quality paneer should be used so that the moisture is below permissible limits. The sodium content in paneer can cause hypertension which can increase the chances of heart attack.
Origin And Cultivation of Paneer
Paneer is rich in fat and people who live a sedentary life may develop cholesterol with consumption of paneer. Eating paneer and indulging in some serious exercises would definitely benefit the body as energy and protein would be released faster to the body. Consumption of paneer can trigger allergic reactions in people who have dairy allergies. Further, one should buy paneer from a good shop. This is because bad quality paneer can create skin allergies and also cause loose motions and loss of water. The chances of developing food poisoning are also high if you eat poor quality paneer. It is a food item that has high moisture content. This is the reason why it is considered a highly perishable product. High quality paneer should be used so that the moisture is under permissible limits. The sodium content in paneer can cause hypertension which can increase the chances of heart attack.
References
- Cottage Cheese Nutrition- Indian Recipes [Internet]. nutrition.indobase.com [Cited 07 August 2019]. Available from:
- Kumar S, Rai DC, Niranjan K, Bhat ZF. Paneer—An Indian soft cheese variant: a review. Journal of food science and technology. 2014 May 1;51(5):821-31. [Cited 27 June 2019]. Available from:
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