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Cottage Cheese Health Benefits And Side Effects

Cottage cheese health benefits have a lot. Because cottage cheese is an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and the prevention of osteoporosis. It also helps you to regulate your blood pressure and might even play a role in preventing certain cancers, such as prostate cancer. Cottage cheese is a great pick for your gut. As with other fermented foods, cottage cheese often delivers probiotics (check the package labels for live and active cultures), and it’s high in calcium, which is important for strong bones. Here we are going to discuss the health benefits of cottage cheese.

Cottage Cheese Health Benefits

Good For Pregnant Women

Cottage cheese is recommended for pregnant women along with athletes due to the various essential nutrients found in it. They need calcium and cottage cheese is a very good source of it. Cottage cheese also contains phosphorus, an important element found in bones, which is also recommended during pregnancy.

May Strengthen Bones

Calcium is one of the major elements associated with milk and milk products such as curd or cottage cheese. The benefits of calcium-rich foods may include bone strengthening and weight loss. The amount of calcium in cottage cheese is 8% of the daily recommended value. Calcium may help in building strong bones throughout childhood and adulthood. Eating calcium-rich foods during pregnancy and later years is helpful, especially in the prevention of osteoporosis. It also helps the nervous system in sending nerve impulses.

Can Help Maintain Blood Sugar Levels

Cottage cheese may help reduce blood sugar levels. Many recommend it as one of the best snacks to have for people with diabetes. In a study conducted by a team of researchers from the University of Minnesota, USA, and published in the Nutrition and Metabolism Journal, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone.

Might Prevent Strokes

Apart from other nutrients, cottage cheese contains potassium, which may act as a fluid-balancing element in the body and is an important component in the neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium regularly prevents the risk of getting brain stroke since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, like sodium, acts as an electrolyte, but without the side effects of sodium, such as increased blood pressure and cardiovascular stress. A study conducted by Professor Peter Elwood, et al., Department of Epidemiology Statistics and Public Health, Cardiff University, University Hospital of Wales, Cardiff, UK, reveals that milk and dairy products consumption can prevent metabolic syndrome associated with the risk of heart disease, stroke, and diabetes.

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.

Might Improve Digestion

Cottage cheese contains phosphorus, which can play a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates may also help in digestion, excretion, and the production and extraction of energy in the cells. A 2012 study shows that a moderate intake of cottage cheese along with other fruits, vegetables, vegetable oils, and whole grains is effective in achieving and maintaining weight loss.

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.

100g Cottage Cheese Nutrition

  • Water [g] 79.79
  • Energy 98 kcal
  • Energy [kJ] 412
  • Protein [g] 11.12
  • Total lipid (fat) [g] 4.3
  • Ash [g] 1.41
  • Sugars, total including NLEA [g] 2.67
  • Lactose [g] 2.67
  • Calcium, Ca [mg] 83
  • Iron, Fe [mg] 0.07
  • Magnesium, Mg [mg] 8
  • Phosphorus, P [mg] 159
  • Potassium, K [mg] 104
  • Sodium, Na [mg] 315
  • Zinc, Zn [mg] 0.4
  • Copper, Cu [mg] 0.03
  • Manganese, Mn [mg] 0
  • Selenium, Se [µg] 9.7
  • Fluoride, F [µg] 31.6
  • Thiamin [mg] 0.03
  • Riboflavin [mg] 0.16
  • Niacin [mg] 0.1
  • Pantothenic acid [mg] 0.56
  • Vitamin B-6 [mg] 0.05
  • Folate, total [µg] 12
  • Folate, food [µg] 12
  • Vitamin B-12 [µg] 0.43
  • Cholesterol [mg] 17
  • Tryptophan [g] 0.15
  • Threonine [g] 0.5
  • Isoleucine [g] 0.59
  • Leucine [g] 1.12
  • Lysine [g] 0.93
  • Methionine [g] 0.27
  • Cystine [g] 0.07
  • Phenylalanine [g] 0.58
  • Tyrosine [g] 0.6
  • Valine [g] 0.75
  • Arginine [g] 0.5
  • Histidine [g] 0.33
  • Alanine [g] 0.38
  • Aspartic acid [g] 0.91
  • Glutamic acid [g] 2.6
  • Glycine [g] 0.22
  • Proline [g] 1.23
  • Serine [g] 0.64

Side Effects of Cottage Cheese

There are certain risks involved in eating cheese, both the cottage and grocery varieties. Some of these are particular risks for people with hypertension (high blood pressure). Salt is a major ingredient used at various stages of cheese and yogurt preparation. As per the research conducted by Demott, Hitchcock, and Sanders at the University of Tennessee, an average of 3.7 mg/g to 4.5 mg/g of sodium chloride is found in various dairy preparations, including cheese. The findings are almost double the federal government’s approved salt content level (2.7 mg/g).

One may experience bacterial contamination by eating cottage cheese or any other dairy product if the milk has not been pasteurized properly. One of the most common diseases associated with unpasteurized milk, improperly cooked meat, poultry, and fish is listeriosis, which is caused by Listeria monocytogenes. This bacterium is particularly known to be risky for pregnant women and their developing fetuses.

Is Cottage Cheese Good for Weight Loss?

It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Is Cottage Cheese Good for Losing Belly Fat?

Eating more other foods could also prove effective at getting rid of visceral fat – one particular food being cottage cheese. Cottage cheese could help get rid of visceral fat because it’s a great source of protein. Experts recommend eating more protein as a great long-term strategy for reducing belly fat.

How Much Cottage Cheese Should I Eat A Day?

Michigan State University Extension nutrition programs encourage participants in classes to incorporate foods from all five food groups through the MyPlate and USDA recommendations. Consider making cottage cheese a staple in your diet to reach the recommended three cups of dairy a day.


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