Paneer, also known as the cottage cheese, is a mild flavored curd dairy product. It is made by letting cow milk curdle and then sifting it completely. Even though paneer is made from dairy, it can be digested easily. It is also rich in nutrients such as protein and calcium.

Paneer Health Benefits

1. It Is Good for Bone Health

Paneer is not only rich in calcium, but also contains lots of vitamin B. Calcium is important for bone and cartilage growth and vitamin B helps the body to absorb and to distribute calcium properly. Therefore the paneer is great for children, the elderly, and women who are pregnant. 

2. It Is Rich in Protein

In 100 g of paneer, you can receive 18 g of protein. For vegetarians who do not eat meat, this is one of the best ways to get enough protein to help build and repair lean muscles. Besides, protein is also essential to keep our organs function well.

3. It Is Good for People with Diabetes

This kind of cheese is low in carbohydrates and high in protein, which makes it a safe food for people with diabetes. A cup of paneer can provide you with 28 g of protein, but it only has 6 g of carbohydrates. The energy will be released slowly, therefore you will not experience spikes of blood sugar levels. 

4. It Helps with Weight Loss

Paneer is also rich in the conjugated linoleic acid which can improve your metabolism and therefore can promote weight loss. Other foods that contain conjugated linoleic acid include veal, beef and lamb which also contain excessive amounts of fats, so compared to them, paneer is a better choice for people who want to lose weight. 

5. It Is Rich in Magnesium

When it comes to paneer health benefits, you can't forget the mineral nutrients in it. Paneer contains lots of magnesium. The magnesium acts as a catalyst in our body, which can promote the activation of all kinds of enzymes and make our nerves and muscles function properly. Besides, this mineral can boost your immune system and regulate your heart rhythm, preventing diseases such as asthma, diabetes, constipation and back pain, etc.

6. It Is Rich in Potassium

Paneer is a great source of potassium which is a fluid-balancing substance in our body. Besides, the potassium also acts as an important element that involves in neural activities of the brain and muscles, so it can prevent muscle cramps. Moreover, regular consumption of potassium can help lower risks of suffering from strokes because potassium can lower blood pressure and decrease contraction of blood vessels. What's more, potassium can also help reduce stress and anxiety.

7. It Improves Biological Functions

Paneer health benefits are not only associated with its protein and calcium contents. Zinc is an amazing mineral that can be found in paneer, you can get 4% of the daily recommended zinc consumption per serving. Zinc is an important mineral that helps your muscles, brain, bones, kidneys and many other organs function well. Besides, zinc also helps improve your immune system and digestion.

8. It Contains Antioxidant Properties

Antioxidant properties such as selenium are found in cottage cheese. The selenium is an important antioxidant that can prevent damages to cells and DNA. Besides, it can also reduce the risk of prostate cancer and extend the lives of those living with colon cancer, as this antioxidant can help eliminate free radicals which are risk factors of developing cancers in your body.

9. Other Paneer Health Benefits

• It can fight with rheumatoid arthritis: Cottage cheese contains lots of omega-3 and omega-6 fatty acids that help fight with rheumatoid arthritis. 
• It can keep hair and skin healthy: The consumption of paneer can give us healthy hair and nails thanks to its vitamins, protein, omega-6 fatty acid and antioxidants contents. 
• It promotes healthy digestion: Paneer can improve your digestive systems because it can promote the hydrolysis of protein.