Great Source Of Calcium
Calcium is a mineral that plays numerous roles in our general health and wellbeing.
Perhaps the most widely recognized benefit of calcium, however, is the fact that it is absorbed into the bones where it helps to strengthen them and protect them.
The calcium absorbed by the bones helps to prevent degenerative bone issues such as osteoporosis or brittle bone disease.
Calcium, therefore, can help to strengthen the bones and protect you from bone breakages, particularly as you grow older.
Calcium is also useful when it comes to protecting the teeth, especially the enamel found on the outer layer of the teeth themselves.
What Is The Healthiest Cottage Cheese To Eat
In alphabetical order: Kalona SuperNatural Organic Whole- Milk Cottage Cheese. Market Pantry 4% Small- Curd Cottage Cheese. Muuna Classic Plain Creamy Small- Curd Cottage Cheese. Nancys Probiotic Organic Whole- Milk Cottage Cheese. Organic Valley 4% Small- Curd Cottage Cheese. Trader Joes 4% Small- Curd Cottage Cheese.
Risks And Side Effects
Can you eat cottage cheese every day? As long as youre not lactose intolerant and your diet is varied, this shouldnt be a problem.
However, there are a few things you should know:
- Consuming very high amounts of protein may contribute to kidney problems, so consider sticking to a daily intake that doesnt provide more than you need.
- It may cause problems if you are lactose intolerant. Issues include diarrhea, bloating, cramps, gas and an upset stomach. Lactose intolerance ultimately makes digesting dairy products a pretty big challenge for some. While your doctor can help, you may need to avoid dairy altogether. You can find lactose-free versions in the grocery store.
- It may cause allergic reactions. If you experience hives, itching, swelling and/or breathing trouble, make sure to stop eating it immediately and contact your doctor.
- It may raise your blood pressure due to its high sodium content. If blood pressure is a problem for you, make your own to keep your sodium intake in check.
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Great For Pregnant Women
When a woman is pregnant, optimal nutrition is more important than ever.
Not only is she eating to promote her own health and well-being, but shes also eating to help assist with her babys growth and development inside her womb.
Many nutritionists and health experts recommend cottage cheese during pregnancy as it is very nutritious.
In particular, it contains calcium and phosphorus, which are both very important for the bones and for the development of the unborn child shes carrying.
Weight Loss And Diets
More than half the calories found in cottage cheese is contributed by its proteins. Studies have shown than consuming protein-rich foods contributes to satiety . Consuming satiating foods helps one avoid eating more than ones body needs. On the other and, ricotta cheese is around 2.5 times higher in calcium compared to cottage cheese. Studies suggest that calcium may have an antiobesity effect . Meanwhile, a diet deficient in calcium has the opposite effect .
Well examine the relation between ricotta cheese and cottage cheese and different diets.
Low-calorie diet: Cottage cheese have lower calories, so they can be ones go-to cheese compared to ricotta cheese if they are counting calories.
Low-fat diets: cottage cheese is lower in fat and suitable for low fat diets.
Low-carb diets: Ricotta cheese is more suitable for low-carb diets as it contains less carbohydrates. Moving on, both types of cheeses have equal glycemic index which is low and suitable for diabetics.
Keto diet: cottage cheese, similar to ricotta cheese, is somewhat high in carbohydrates and not that high in fats, so it is not a very ideal choice in this case. Therefore, portion-watching is essential when consuming these two kinds of cheese while on the keto diet.
DASH diet: entails a low-fat and low-sodium regime. Ricotta cheese is lower in sodium and but higher in fat compared to cottage cheese. So, low-fat and low-sodium versions of these cheeses are fine in moderate amounts.
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Does Cottage Cheese Help Burn Fat
There is no one magic food that causes you to instantly burn fat. Weight loss occurs only when there is a calorie deficit in your body, meaning you eat fewer calories than you burn in a day during everyday activity and exercise. Certain foods and nutrients, however, can help support your weight-loss efforts. Cottage cheese, while it doesnt necessarily promote fat burning, has many advantages for weight loss.
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How To Store Cottage Cheese
Unlike other types of cheeses that are aged, cottage cheese doesnt undergo similar processes. It means that the shelf life of this cheese is not very long. If you are buying some in bulk, Id suggest you keep the excess in an airtight container in the fridge.
The cheese will stay good for up to 2 weeks in the fridge and around 1-2 months in the freezer. But, if you ask me, Id suggest you buy smaller batches and eat the cheese fresh without freezing it.
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May Have Antioxidant Properties
Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. According to a report published in the Harvard Health report, it is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. A study conducted by a team of Harvard researchers found that a group of men who continued to receive selenium experienced a 49% lower risk of prostate cancer through a follow-up period that averaged 7.6 years.
May Improve Biological Functions
Zinc found in cottage cheese is about 4% of the daily recommended value. In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA. Zinc is one of the trace elements whose presence in our body helps in improving the immune system and digestion. It is also useful for relieving stress and anxiety, curing night blindness, improving ocular health, preventing appetite loss and prostate disorder, and fighting various infections. Moreover, it acts as an antioxidant too.
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The 5 Worst Cottage Cheeses
“Breakstone’s ingredient list is much longer than those listed above and contains ingredients that seem unnecessary to make a good tasting cottage cheese,” says Martin.
“Like Breakstone, the ingredient list for Hood’s Cottage Cheese is long, and many of the ingredients seem unnecessary considering many tasty brands don’t include them,” says Martin. “For example, I’m no food scientist but I’m not sure why a plain cottage cheese would need to include natural flavor. I’m not saying natural flavors are a harmful ingredient, they just seem unnecessary in this case!”
Top 10 Sources Of Vitamin K2
Are you getting enough vitamin K2? Vitamin K2 has many health benefits, but most of us arent getting enough. In this post, I list the top 10 sources of vitamin K2.
There are affiliate links in this post. If you click on my affiliate link, I will earn a small commission which helps to support this blog. I only endorse products I recommend.
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What Does Vitamin D Do For Us
A recent article that I read called out the link between the microbiome and absorption and activation of vitamin D. Basically that means that the healthier the bugs in your belly, the better the absorption of vitamin D or thats the hypothesis anyway. Does that mean take a probiotic if youre not? Well Id say a strong HELL YES, because I also know the impact of probiotics on mental health, immunity, digestion, vitamin absorption and overall health, so its a win-win as far as Im concerned.
The desirable range from your blood test is 50 to100 ng/mL which I find pretty broad, but if youre under that, double or quadruple your dose for about a month and test again. The only way to know is to test. I have a friend who has taken 20,000iu per day for months and her blood test was WAY over. Two months later, without taking any, its coming down. She didnt have any toxicity symptoms and is watching to see how quickly her body uses it. She also lives in California and is exposed to sunshine regularly without a hat, scarf, and full body covered in clothes in the winter time.
Research shows that a lack of vitamin D in your body can lead to hair loss. One role vitamin D plays is stimulating new and old hair follicles. When there isnt enough vitamin D in your system, new hair growth can be stunted. Um, that one is for both men and women because it affects both.
For Specific Health Needs
The dietitians we talked to recommended these cheeses to address specific health concerns.
To reduce sodium: Swiss, goat, Emmental, or Wensleydale
To boost calcium: Manchego, Emmental, Parmesan, Romano, Gruyere, or Swiss
To increase protein: cottage cheese, ricotta, Romano or Parmesan
To boost gut health: Raw, unpasteurized cheddar, feta, Gouda, Edam, caciocavallo, Emmental, or Gruyere
To cope with lactose sensitivity: hard cheeses such as cheddar, Parmesan, Swiss, asiago, manchego and Pecorino Romano
To be safe during pregnancy: pasteurized cheeses.
Jenna Birch is a journalist, dating coach and the author of The Love Gap: A Radical Plan to Win in Life and Love.
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Have Salmon For Dinner Once A Week
Though vitamin D is present naturally in very few foods, the best place to find it is in fatty fish like salmon, herring, and sardines. Salmon a popular superfood that’s also a great source of lean protein and omega-3 fatty acids is an easy addition to your weekly dinner rotation, and one small fillet will provide your daily recommended vitamin D intake. You can also look for canned wild salmon, which is available year-round.
Which Food Is Preferable For Your Diet
|Low Calories diet|
CholesterolYogurtCholesterolSodiumYogurtSodiumSaturated FatYogurtSaturated FatSugarCottage cheeseSugarCottage cheeseglycemic indexCottage cheesecheapermineralsvitamins
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A Good Source Of Vitamin D
Vitamin D is one of the most common deficiencies seen in the world. Vitamin D comes from a number of sources, one of the most important is through synthesis in the skin when we are in sunlight. However, in certain climates there is not enough sunlight for us to synthesize vitamin D and those with darker skin struggle to create their own vitamin D in cooler climates because they are more resilient to the suns rays.
Cottage cheese, and many dairy products, are excellent sources of dietary vitamin D. The primary role of Vitamin D for health and performance is the maintenance of bone density and the uptake of calcium into the bones. Those who do not consume a sufficient amount of vitamin D in youth are more likely to develop osteoporosis and fractures as they advance in years .
How Much Vitamin D Does A Body Require
Usually, 1,000-4,000 IU is considered a safe daily dose for maintaining healthy levels of vitamin D. However, people may need much larger doses especially if their current levels are very low or they have limited exposure to sunlight. The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/mL. Calcium supplementation along with Vitamin D consumption is essential for structurally strong bones and muscles.
There is a significant debate about how much vitamin D is needed by the body.
- As per U.S. National Academy of Medicine: 600-800 IU of daily vitamin D is considered to be sufficient for the majority of the population. The U.S. National Academy of Medicine further suggests that a daily intake of up to 4,000 IU of vitamin D is safe for most people, although much higher doses may be temporarily necessary to raise blood levels in some individuals.
- As per U.S. Endocrine Society: 1,500-2,000 IU per day is required for the body.
- As per the Reference Daily Intake: 600-800 IU of vitamin D is recommended for adults.
- Daily consumption of more than 4,000 IU is not recommended, as it may be toxic to the body.
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Vitamin D Deficiency Symptoms
Vitamin D helps to keep your bones strong as it assists with the absorption of calcium and phosphorus, says Healthspan nutritionist, Rob Hobson. This vitamin is also involved in muscle movement, immunity and nerves need it to carry messages throughout your body. According to research published in the journal of Age and Ageing, it is estimated that around 1 billion people worldwide are vitamin D deficient.
Deficiency symptoms may include:
Research published in the World Journal of Gastroenterology found chronic constipation was linked to vitamin d deficiency.
- Muscle weakness
In the North American Journal of Medical Sciences, they report that 30% of patients can show signs of muscle weakness before the signs of vitamin D deficiency appear.
Various studies have shown a link between vitamin D deficiency and depression in older adults.
- Recurrent infections
A variety of studies have found a link between vitamin D deficiency and respiratory tract infections such as bronchitis, colds and pneumonia.
- Muscle aches and pains
A study published in the journal of Pain Medicine found that 71% of people suffering with chronic pain were deficient in vitamin D.
- Bone pain
Research published in the Journal of Musculoskeletal Medicine, they report that vitamin D deficiency can lead to low bone mass and fractures.
How Nutritious Is Cottage Cheese
Cottage cheese contains a range of important nutrients. One serving1 cupof 2-percent fat cottage cheese contains around:
- 180 calories
- 227 mg calcium
- 264 mg potassium
With roughly 12 grams of protein in a half-cup serving, cottage cheese is clearly a protein powerhouse. For comparison, the same serving of plain Greek yogurt contains about 10 grams of protein. That makes it a great option for helping to maintain and build lean body massa key part in improving power output on the bike and staving off injuries. In fact, cottage cheese makes an excellent post-workout food, as research shows that 9 grams of milk-based protein can be enough to stimulate muscle-building following exercise.
The protein in cottage cheese is mainly casein protein, which is slower to digest than whey protein, and, in turn, may do a better job at promoting satiety. A study in the journal Appetite found that when matched for calories and protein, cottage cheese is just as satiating as eggs, making it a great breakfast option to keep you fuller for longer, especially if you are like most people and your breakfast is notoriously carb-focused.
And since the consumption of casein protein results in a slower trickle of amino acids into your system, science suggests that eating casein-containing items like cottage cheese as a nighttime snack could help preserve and build muscle during several hours of sleep.
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Cheese List Vitamin D Content Per 100g
Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup and diced :Other serving sizes 1 cup and melted : Other serving sizes 1 cup and shredded : Other serving sizes 1 oz : Other serving sizes 1 cubic inch : Other serving sizes 1 slice : Other serving sizes 1 slice : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 slice 2/3 oz. :Other serving sizes 1 slice 3/4 oz. : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 slice 3/4 oz :Other serving sizes 1 slice 2/3 oz : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup crumbled :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 oz : Other serving sizes 1 slice : Other serving sizes 1 package : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 oz : Other serving sizes 1 slice : Other serving sizes 1 package :
Add Mushrooms To Your Meals
Chanterelle, morel, shiitake, or portobello mushrooms are a delicious and low-cal ingredient that you can add to boost your vitamin D intake . Reach for sliced mushrooms at the salad bar, top your burger with sautéed slices, or experiment with new ways to work them into pasta dishes. If you’re buying mushrooms at the grocery store, keep in mind that stores now carry mushrooms that have been exposed to ultraviolet light, which increases their vitamin D levels.
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